A Key Strategy For Weight Loss

Practicing self-compassion rather than self-criticism is a key strategy for fostering resilience during the difficult process of weight loss.

Losing weight is extremely difficult because high-calorie, delicious food is very accessible. Despite best intentions, it's common to wind up overeating. These setbacks can be frustrating and demoralizing and often lead people to abandon their goals. A new study from the Center for Weight, Eating and Lifestyle Sciences (WELL Center) in Drexel University's College of Arts and Sciences explored whether practicing self-compassion -- or treating oneself with the same care and kindness that people typically offer to their loved ones -- helps people become more resilient to these overeating setbacks.

Recently published in Appetite, researchers found that when study participants had more self-compassionate responses to their lapse, they reported better mood and self-control over their eating and exercise behavior in the hours following the lapse.

"The road to achieving difficult goals -- especially weight loss -- is paved with setbacks. Practicing self-compassion helps people cope with self-defeating thoughts and feelings in response to setbacks, so that they are less debilitated by them. In turn, they can more quickly resume pursuing their goals."

The findings suggest that self-compassion can help people engage in healthier weight loss behavior by helping them become less demoralized by setbacks.

Hagerman and colleagues collected data from a group of 140 participants who were trying to lose weight through a group-based lifestyle modification program.

Hagerman noted that weight loss and maintenance are extremely difficult, and people typically blame themselves for a lack of willpower.

"In reality, we live in a food environment that has set everyone up to fail. Practicing self-compassion rather than self-criticism is a key strategy for fostering resilience during the difficult process of weight loss," said Hagerman.

"The next time you feel the urge to criticize yourself for your eating behavior, instead try speaking to yourself with the kindness that you would speak to a friend or loved one."

"For example, instead of a person saying to his or herself, "You have no willpower," reframe it to a kinder -- and truer -- statement: "You're trying your best in a world that makes it very difficult to lose weight."

In the world of weight loss, being kind to yourself can be just as important as eating right and exercising. It's all about practicing self-compassion instead of being too hard on yourself. When you're trying to lose weight, it can be tough. You might feel disappointed if you don't see results right away or if you slip up and have a snack you didn't plan for. But being too critical of yourself can actually make things harder.

Practice SELF -COMPASSION , NOT SELF CRITICISM

Self-compassion means treating yourself with kindness and understanding, especially when things get tough. Instead of beating yourself up for not sticking perfectly to your diet or exercise plan, try being gentle with yourself. Understand that everyone makes mistakes and that setbacks are a natural part of the journey. By showing yourself compassion, you can bounce back from challenges more easily.

One of the big benefits of self-compassion during weight loss is that it helps reduce stress. When you're constantly criticizing yourself, it can create a lot of tension and anxiety. But when you practice self-compassion, you're giving yourself permission to be human. You're acknowledging that it's okay to struggle sometimes and that you're doing the best you can.

Self-compassion also helps improve your relationship with food and your body. Many people turn to food for comfort when they're feeling stressed or upset. But if you're too hard on yourself for eating something you shouldn't, it can lead to even more emotional eating. By practicing self-compassion, you can break this cycle. Instead of punishing yourself for eating a cookie, you can acknowledge that you were feeling stressed and needed a pick-me-up.

As a Dietitian-

As a dietitian, I often see clients who are too hard on themselves. They beat themselves up for every little slip-up and feel like failures if they don't see immediate results. But I always encourage them to practice self-compassion instead. I remind them that weight loss is a journey, not a destination, and that it's okay to take detours along the way.

There are many ways to practice self-compassion in your daily life. You can start by being mindful of your thoughts and feelings and treating yourself with kindness and understanding. You can also try meditation or deep breathing exercises to help calm your mind and reduce stress. And don't forget to celebrate your successes, no matter how small they may seem.

Conclusion

In conclusion, practicing self-compassion is a powerful strategy for building resilience during the weight loss journey. By being kind to yourself and treating yourself with understanding, you can reduce stress, improve your relationship with food and your body, and ultimately achieve your goals with greater ease and sustainability. So the next time you're feeling discouraged or disappointed, remember to be gentle with yourself. You're doing the best you can, and that's something to be proud of.