Can you maintain positive body image while pursuing fat loss goals?
I absolutely think it’s possible, but it has to be done in conjunction with intentional mindset work. Over the course of working with many women, I know that maintaining a positive body image while pursuing fat loss goals is essential for long-term success.
Keep reading a few of my favorite strategies to build positive body image while pursuing fat loss.
During your workout, focus your attention on building strength rather than losing fat or burning calories. This is more important for your goals anyways, and will give you better results physically AND mentally, win-win.
Stop following workout programs that use language like “CALORIE-BURNING HIIT” or “FAT-BLASTING CARDIO PUMP.” Hearing that language over and over will turn your attention to those things.
And stop using that language in how you talk about your workouts.
Your brain will focus on what you give attention to. If you are challenged with body image, this language is not helpful.
Unfollow accounts whose only focus is on how many calories you are burning during exercise. You are in control of the information you take in. Be responsible for it.
Again, if you’re constantly bombarded with that message, your brain is going to focus on it.
Instead of the caloring-burning, fat-blasting goals…
…focus on what you GAIN from your workouts: physical strength, mental toughness, resiliency, confidence, happiness, good health, and more!
Examples: your performance, how you feel, how much you’re improving, your movement quality, the weight you lifted, how many reps you completed, etc.
This will help shift your brain’s attention away from the focus on fat loss and more your accomplishments.
Make choices that are focused on simply being a healthier person.
Example: I am going to eat vegetables with lunch today because they nourish my body.
Rather than: I have to eat vegetables because they have less calories.
Every day. Spend 3-5 minutes writing down all of the things you are grateful for.
This practice is linked to more positive self-esteem. Make sure to name at least one thing about yourself.
After each workout – pause and name something that you are proud of.
Example: I’m really proud of myself for doing 12 reps with the 25lb dumbbells today. Last week I could only do 10.
You can have a fat loss goal and build positive body image. These two things can coexist, but you have to be intentional about how you approach it. You have to understand how your mindset is connected. I hope these strategies help you on your journey! If you need more support, don’t hesitate to reach out for 1:1 coaching opportunities or to find out when the next round of Fed, Fit, & Fierce launches! (This is my super-successful group coaching program that targets mindset, nutrition, and fitness all in one!)