Written by Kalliopi Kyrani, MHSc, RD
Have you ever thought about how weight loss can impact your mental health?
Weight loss is not just about fitting into smaller jeans or shedding pounds. It’s a transformative journey that impacts both your physical and mental well-being. It’s about feeling good in your body, improving your health, and enhancing your overall quality of life.
In this blog, you will explore the relationship between weight loss and mental health and some insightful tips on how to nurture your mental well-being along your journey.
First, picture this – You’ve decided to make a change, to take control of your health, and lose some weight. You’re motivated, and you’re ready to crush those goals. But here comes the tricky part – the mental game. Suddenly, you’re surrounded by doubts, insecurities, and the relentless voice in your head telling you “it’s too hard”, or “you’ll never make it”.
Sound familiar? You’re not alone! Many people have been there. But here’s the thing – Your mental health is just as important as your physical health on this journey.
When you are stressed, anxious, or feeling down, your body releases cortisol, which is a stress hormone. This hormone tends to increase cravings for comfort foods (late-night cravings) and can even lead to weight gain.
There are plenty of ways to support your mental health while following a weight loss program and pursuing your health goals.
Self-Compassion
First and foremost, be kind to yourself and practice self-compassion. Instead of doubting yourself, acknowledge your efforts, celebrate your progress (no matter how small), and remember that you are doing the best you can. Outlined below, are self-compassion activities that you can try:
- Focus on the things you appreciate about yourself and your journey, rather than dwelling on perceived shortcomings. A journal can help, writing down things you are grateful for.
- Practice positive self-talking! Focus on the way you speak to yourself and replace self-criticism with positive affirmations. Instead of saying, “I can’t do this,” try saying, “I am capable of doing this”
- Practice self-care by taking the time to prioritize self-care activities that nourish your mind and body. This could include activities like taking a warm bath, going for a nature walk, or indulging in a hobby you enjoy.
Support System
Manage Stress
- Write in a journal what triggers your stress the most.
- Practicing breathing techniques or meditation/yoga.
- Going for a hike in nature. Click this link to explore best hiking spots in Toronto.
- Engage in a hobby you enjoy
Prioritize Sleep
- Establish a consistent sleep schedule by going to bed and waking up at the same time every day. This will help regulate your body’s internal clock and promote better sleep quality.
- Create a relaxing bedtime routine by developing a calming pre-sleep routine to signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation exercises such as deep breathing.
- Limit screen time before bed by minimizing exposure to your laptop or phone. The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep.
Physical Activity
The key is to find activities that you genuinely enjoy and look forward to. Not only will it help you burn calories and build muscle, but it’ll also boost your mood and your sleep, and reduce stress! Whether it’s dancing, hiking, swimming, or kickboxing, make it a regular part of your routine.
Good Nutrition
