Every day, I deal with clients who have weight goals and issues. There are so many people who are deeply concerned about their weight, physical appearance, and dieting and who often resort to extreme strategies like overexercising or depriving oneself of the much-needed nutrients that can harm one’s health.

Similarly, my body image issues when I was younger brought me to this career, so I could have a deeper understanding of weight, food, and movement. I believe that you can always change your way of thinking about your body, health, and fitness to achieve balance and successful long-term weight control.

Obsessing over the number on the scale

Being preoccupied with your weight by stepping on the scale every day or several times a day is not healthy behavior. It is important to consider that sustainable healthy lifestyle change is about prioritizing the process of creating new habits in your day by planning your eating, integrating movement into your day, and getting the appropriate amount of rest and sleep. You need to see the bigger picture of positively embracing a whole new lifestyle, instead of considering a lower number on the scale as the ultimate solution to your problems. Weight loss is just one of the results of all your lifestyle efforts.

If you have health goals, you can weigh yourself once a week at most to see your progress, but don’t let the scale affect your moods. You can track other health and fitness parameters to monitor your weight management progress without obsessing too much on the scale-like blood pressure, body fat percentage, heart rate and how your body feels every day when you walk or climb the stairs.

Comparing yourself with others

Avoid spending too much time on social media, looking at unrealistic, perfect bodies. Give more time to focus on your strengths and unique qualities. Be inspired by what you have and what you can do right now. You have more time at home during this pandemic to sit down, set realistic goals for yourself, and think of ways on how you can improve more as a person so you can be a better inspiration to all.

Share your thoughts and current issues with your loved ones, trusted friends, or a life coach. Express your feelings and don’t be afraid to be judged. Twenty years ago, I was able to discuss my deepest thoughts about my body issues with my boyfriend, who is now my husband. His emphatic acceptance and listening to how I felt that time really helped me and transformed my way of thinking.

Always trying to achieve perfection

All-or-nothing thinking or seeing things black and white can sabotage your weight loss efforts: “I already stopped eating chips for several weeks already, but I was really craving. So I had a few pieces, but it was so good. Well, I already ruined my perfect plan, I might as well eat the whole bag.” Or: “I didn’t start my week with a workout. I feel so bad. so I will just try to work out again next week.”

Always do your best in your healthy lifestyle endeavors to achieve your goals, but always be prepared to handle challenges and shortcomings along the way. You might have planned a complete exercise schedule and a healthy food menu for the whole week. However, unplanned situations might just happen during the week as a surprise visit from your best friend during your workout time. Don’t let a slip or failure like eating a slice of cake ruin your day. Create a daily lifestyle game plan, but always have alternative plans. Practice thinking in moderation.

Punishing yourself with food deprivation and overexercising

Over-eating after a social gathering might be a trigger for you to punish yourself with a three-hour workout and once-a-day meal the next day. However, extreme weight-loss behaviors can disrupt the balance in your system. Mental functions, energy level, appetite, hormones, health, and metabolism will be negatively affected.

Learn and understand what’s happening to your body. There is always science behind safe and effective weight management. Read, research, study, or take a course if needed. When I was just starting my career in fitness, I studied and learned everything I could in fitness, nutrition, and psychology to achieve a balanced lifestyle and healthy relationship with my body. Now, I am happily sharing everything I learned and experienced in health and fitness.

Spend more time to learn more about yourself by starting a journal. You can write down everything like your lifestyle (sleep, food intake, exercise), thoughts, and feelings. So you can find balance in everything that you do. It always starts with good intentions and self-awareness,

If you want to jumpstart the process, approach a coach who can help and guide you with your journey. It’s good to be being accountable to someone who can hear your thoughts and give you the most personalized program approach.

Email the author at [email protected] or follow her on Instagram @mitchfelipemendoza