How to Motivate Yourself to Lose Weight?

Failed diets, gyms which you do not attend regularly, extra pounds that you cannot lose. Do you need a little motivation? The advice below is just right for you. Be honest with yourself:

Why do you want to lose weight?

Do you want a bikini body for the summer, or do you want to improve your health.

Give yourself time: If you want to lose extra pounds quickly but you gained the weight over a long period of time, think again. Your body will show resistance in the beginning because you have given up healthy eating habits. Set yourself realistic goals during this period so that you can actually follow them.

Don’t follow super-skinny models: Stop comparing your own body with the supermodels you see on Instagram. Instead, follow people who have lost weight and are peaceful with their bodies.

Realize the truth behind your eating behaviors: If you are using eating to soothe or suppress a particular emotion, no diet will work. You must first make peace with that emotion. In this situation, dieting may even harm your self-confidence, causing you to be angry with yourself and eat again to handle this anger. Your goal should not be short-term weight loss but instead to develop and maintain healthy eating habits. Before starting any diet, try to address the deeper problems that cause you to search comfort in food.

Visualize the new you: What does your dream body look like? What is your ideal weight? Visualize this body often, and even start to behave like you would in your ideal body. You will never really own things that you think about as existing only in future tense.

Consult the experts: When considering weight loss you should definitely get advice from experts. Do not refrain from consulting a dietitian for your diet, a sports trainer for your exercise, and a psychologist for emotional support.

Accept and love yourself: You yourself are the most important source of motivation on the journey of weight loss. Even if you cannot motivate yourself, stop criticizing. Research shows that the biggest obstacle to losing weight is mental resistance. Feeling anger and guilt over your extra pounds will cause your subconscious to insistently keep the extra weight. Don’t forget that the first decision for maintaining a healthy lifestyle is to accept yourself the way you are.

The decision to live healthy is the first step to achieving a higher quality of life. Think of your weight loss process as the beginning of your new life. The advice above will help you on your journey.

Wishing you love and good health.

She got her license degree in Psychological Counseling at Marmara University. She worked in Turkish Navy for 7 years. After that, she went beyond the ocean due to her travel passion. She lived in San Francisco, California and Portland, Oregon for a while. She accepted the Holistic approach because she believed that mind and body connection. She received ICF Professional Coaching and Emotional Freedom Techniques certifications, founded “Mind & Soul Academy” in 2017 and still working here.

Resistance to Bedtime

Nighttimes and going to sleep can really be a challenge for some kids. It means that they have to leave their activities, playtime, and parents and go to a dark room all by themselves left only with their imaginations. Therefore, when the parents say it’s time for bed, the resistance starts!

“Pleaseee 5 more minutes!” “Can you sleep with me please?” “Can I sleep in your bed?” “I don’t want to go to sleep!!!” Sometimes you think that your child is in his or her room sleeping when suddenly you see a little silhouette in the corridor or hear a voice saying, “Mommy, I want water!!”, “Daddy, I am scared, come!” This resistance can turn into a huge struggle every night for some families. To beat this resistance together with your child, you should help him or her to build coping skills to deal with feelings of discomfort and increase self-regulation.

Understand what your child is feeling

Why is your child resisting bedtime? Is it because he does not like his room? Is she scared of the dark or the monsters or the sounds coming from the window? Does he think that something bad is going to happen to you, the parents, while he is asleep? Does she feel safe in her room? Or it is just that he does not want to leave you? As a parent, you can ask your child why she does not want to sleep. Give him the space to talk about his fears, and listen to them. Empathize with her feelings. “I can understand that in the dark you get really scared, but I will help you to be more comfortable.”

Establish a bedtime routine

For this, you can come up with a secret word with your child. When you say the secret word, it means that your child needs to get ready for bed. Establish the steps to get ready. Brushing teeth, putting on pajamas, picking up toys, taking a glass of water from the kitchen, saying goodnight to everyone in the house, etc. It is important to consistently repeat the same routine in the same order every night. Your child can do these steps by himself, but monitoring will be needed.

Read a bedtime story

Before your child falls asleep, spend five minutes talking or reading a story. Your child may want to share her ideas and thoughts after a long day. Spending this time together will help your child relax and ease into sleep.

Use a security object

This may help the child to cope with his discomfort and to feel safer. This object may be any kind of soft toy that the child is willing to sleep with.

Leave the door open or turn on a night light

This may help the child to cope with the uncomfortable feelings that she experiences at night and feel safer; she will thus be able to sleep more easily.

Make your child’s bed a safe space

This will help your child to cope with his insecurities regarding bedtime. Your child needs to feel that her room is safe and that she can stay there by herself. To provide this security, you need to have your child sleep in his own bed consistently. Whenever she comes to you, you need to take her back to her own bed and stay a little while until she falls back asleep. If the child has trouble falling asleep, instead of the child waking up and coming to you, you can agree to check up on him every 15 minutes. This will also give the child an opportunity to practice to coping with her feelings. 15 minutes alone is less scary than the whole night!

It takes patience and persistence for parents to help their children have a good night’s sleep!

She has graduated from the Department of Psychology at Koç University. In 2011, she completed her Clinical Psychology master’s degree at Okan University. She worked in 2006 at Bronx Child Psychiatric Hospital, USA as a therapeutic recreational therapist. In the summer of 2014 she participated in psychoeducational and clinical research at the Yale Child Study Center. Since November 2014 she carries out her role as expert in Cognitive Behavioral therapy and education department and educator at YDY Education. She specializes on psychotherapy for anxiety disorders, mood disorders and attention deficit hyperactivity disorders in children, adolescents and young adults in both Turkish and English. She continues her personal coaching work with adults in increasing performance and focus in business life.

Negativity Harms Your Body, Your Mind and Unfortunately, Your Life

  • I like myself just the way I am.
  • I am satisfied with my body, I do not need to change anything in my body.
  • I have a sense of balance in my life, I feel comfortable and my work does not stress me out.
  • I feel that I take care of myself very well.

If at least one of the statements above is true for you, then you do not need to read the rest. If none of these expressions fit you, I would advise you to continue reading the article.

How Negative Emotions Affect Health

The relationship between mind and body is stronger than we thought. Most of the experts nowadays think that negative emotions and stress are one of the main causes of all diseases. The habit of thinking negatively also contributes to the endless cycle of chronic stress, which has a profound effect on our lives. Under chronic stress, your nervous system loses its balance. The nervous system balance between the sympathetic system and the parasympathetic system is now shifting to the sympathetic nervous system. The parasympathetic system helps you to rest, sleep, digest and to heal, while the sympathetic one activates your nervous system’s “fight or flight” response. Chronic stress makes it very difficult for you to rest and feed your body by keeping you angry.

There are many studies showing that emotions affect not only your mind but your whole body.

When you are angry, for example, your body is stressed, your digestive organs become hardened, your heartbeats accelerate, and your chin and facial muscles strain. When the stress is chronic it leads a danger signal which blocks the blood flow to your brain, your immune system and your digestive system. In this case, blood flow turns to your legs for escaping from danger. So your digestive system cannot function properly, your immune system cannot protect you, and your brain cannot think clearly. Well, if negative emotions and stress affect your health so much, what should you do?

It is Necessary to Get Rid of Negative Emotions for Body and Mind Integrity

According to the studies investigating the link between body and mind, our mental state affects our sickness or healing. Many of these studies show that anger, stress, fear, jealousy, hatred, and hopelessness weaken the immune system, cause illness and premature aging. Now that it is scientifically proven that the negative emotions are weakening your health, you must first get rid of the effects of these emotions in order to protect or regain your health.

For the integrity of your body and mind, you need to get this chronic emotional burden off your mind as soon as possible. You should look closely at your life style, your daily choices and your thinking habits for this.

Stay with health and love.

She got her license degree in Psychological Counseling at Marmara University. She worked in Turkish Navy for 7 years. After that, she went beyond the ocean due to her travel passion. She lived in San Francisco, California and Portland, Oregon for a while. She accepted the Holistic approach because she believed that mind and body connection. She received ICF Professional Coaching and Emotional Freedom Techniques certifications, founded “Mind & Soul Academy” in 2017 and still working here.