Our mindset is super important when it comes to our fitness journey. Focusing on what we’re losing, like giving up things we love, can make us feel frustrated and might even stop our progress. But thinking about what we’re gaining, like empowerment and positive changes, can really motivate us and help us succeed in the long run. In this post, I’ll talk about some research-backed ways to switch your fitness mindset from losing to gaining so you can reach your goals.
Also, just to be real with you, I’m not perfect. I struggle with this mindset stuff too. As I work on my own issues, I’m sharing what I’m learning and planning to apply it to my own life as you read this.
Understanding the Power of Mindset
Hey there! Just a friendly reminder about mindset in fitness. It’s all about positive psychology and believing in the power of growth. When we have a growth mindset, we believe in our ability to improve through effort, which helps us stay strong and persistent when faced with challenges. On the other hand, a fixed mindset can lead to self-doubt and discouragement.
When it comes to fitness, a losing mindset can make us focus on what we’re giving up, leading to negative feelings about exercise (e.g., losing time for workouts, delicious snacks, and money for healthy food). Instead, let’s shift to a gaining mindset, focusing on all the positive things we gain from fitness, like increased energy and a stronger body. This change in perspective can make exercise something we enjoy and feel motivated to do.
Research-Informed Methods for Shifting Your Mindset
Several research-backed methods can help you cultivate a gaining mindset in your fitness journey:
Goal Setting and Reframing:
Set SMART goals: Remember: Specific, Measurable, Achievable, Relevant, and Time-bound goals provide a clear direction and trackable progress. Instead of aiming to “lose weight,” set a goal like “run 3 times a week for 30 minutes.”
Focus on progress, not perfection: Remember to celebrate small victories and recognize your efforts, even if you don’t reach your goals flawlessly. This helps build a sense of achievement and keeps you driven.
Reframe challenges as opportunities: See setbacks and obstacles as temporary hurdles and chances for learning and growth. This mindset prevents discouragement and fosters resilience.
Trust the process: You’re likely making great progress already. Remember to be patient and allow your body time to adapt before changing your routine or approach. It will work, just give it some time.
Positive Self-Talk and Affirmations:
Challenge negative self-talk: Swap negative thoughts with positive affirmations. Instead of saying “I can’t do this,” say “I am getting stronger every day.”
Visualize success: Picture yourself achieving your fitness goals and feeling the positive emotions associated with them. This can enhance your confidence and motivation.
Practice gratitude: Concentrate on the positive aspects of your fitness journey, such as the good you are doing for your body and mind. This cultivates a sense of appreciation and well-being.
Focus on Intrinsic Motivation
Connect with the joy of movement: Engage in activities you truly love, whether it’s dancing, swimming, or playing sports. This makes exercise more enjoyable and long-lasting.
Set goals that resonate with your values: Align your fitness goals with your broader values and dreams. This fosters a deeper sense of purpose and drive.
Celebrate victories beyond the scale: Focus on enhancements in your overall health and well-being, not just the number on the scale. This offers a more comprehensive and enduring view of your progress.
Social Support and Accountability:
Find a workout buddy or join a fitness community: Having someone to exercise with or a supportive group can provide encouragement, motivation, and accountability.
Seek professional guidance: Consider working with a personal trainer or coach who can help you set realistic goals, develop a personalized plan, and provide ongoing support.
Mindfulness and Self-Compassion:
Practice mindfulness: Embrace the present moment and connect with your body’s sensations during exercise to find joy in the journey and alleviate stress.
Cultivate self-compassion: Show yourself kindness and empathy, particularly during challenges. Recognize that growth requires persistence and time, and extend patience to yourself.
Shifting your fitness mindset from focusing on losing to gaining can be a game-changer when it comes to reaching your goals and enjoying your exercise routine. I understand that transitioning can be challenging, particularly if you’ve been solely focused on weight loss for an extended period of time. It may not have occurred to you to approach it from a different perspective: building muscle, enhancing fitness, and experiencing a wonderful sense of well-being (and shredding some pounds on the way). But trust me, it’s totally worth it!
By using some proven methods and techniques, you can develop a positive and empowering perspective that will keep you motivated and resilient on your fitness journey. Remember, it’s all about embracing positive changes and empowering yourself to be the best version of you. You’ve got this!
