After dedicating more than 10 years of my life to counseling patients on how to eat better and lose weight, I’ve observed the true power of the human mind.
As human beings, our perception of what is true or what is possible is created within our own thoughts.
I’ve seen countless patients lose weight, reverse disease and transform their entire lives by adopting healthier eating habits, which always stem from convincing themselves that it is possible.
On the other hand, I regularly encounter individuals who have trained their minds to believe that achieving a healthy weight is just not possible for them.
They create an illusion that their genes, age, environment, lack of time or other factors will always dictate their health and weight.
What I tell my patients is that at the end of the day, the only one you are fooling is yourself. If you want to be successful in adopting healthy lifestyle habits and achieving a healthy weight, throw the lies and excuses out the window.
The possibility of getting to a healthier weight exists for everyone, regardless of your genetic makeup, your demanding schedule or “slow” metabolism.
The key to unlocking your healthiest self is creating an intention to become healthy and believing in your ability to do so.
Free yourself of the following lies that may be preventing you from taking control of your health and vitality:
1. I Accept Being Overweight Because My Metabolism Has Slowed With Age
Fact: Studies show that lean body mass tends to decrease with age, while the percentage of fat tissue increases. These changes have been shown to slow down metabolism.
Before you get discouraged, it's important to note that researchers also believe we can delay physiological changes associated with aging by altering dietary habits, quitting smoking and engaging in physical activity.
One study found that 46-year-old women who engaged in five days of walking and two days of resistance training each week, in addition to eating a high-protein diet, were able improve their body composition and lose weight.
A second way to increase your lean body mass is to spend less time sitting. As adults age, we tend to spend more time being sedentary which also increases risk of weight gain.
One study found that sitting at a desk all day increases risk of weight gain. They found the work environment had an impact on being overweight. In order to prevent a metabolism decline, stand up more often, sit less and aim to walk at least 10,000 steps a day.
2. I’m Overweight Because Of My Genes
Fact: Genes play a role in your metabolism and risk of obesity, but they do not determine the rest of your life. Emerging research is focused on how nutrition and environmental factors can change the expression of our genetic makeup.
This shows that there is still hope for those who did not inherit “naturally thin” genes because our diet can actually alter the expression of our genes.
Eating a plant-based diet that includes fruits, vegetables, whole grains, nuts and legumes can significantly reduce your risk of being overweight, regardless of your genetic makeup.
3. My Schedule Is Too Busy To Fit In Exercise
Fact: You don't need to block off two hours at the gym every day to see the benefits of being physically active. When it comes to exercise, a little bit can go a long way.
The Centers for Disease Control and Prevention recommends that all adults (ages 18 to 64) make time for 150 minutes of aerobic activity every week (plus two days of strength training).
This weekly goal can be achieved by engaging in 30 minutes of aerobic activity five days a week, plus incorporating strength-training exercises.
If you cannot set aside 30 continuous minutes, try splitting your exercise into smaller chunks of time, like 10-minute workouts that you fit in three times a day.
The main challenge of any exercise plan is establishing a routine. Many of my patients find that investing 30 minutes a day is well worth the increase in mood, productivity and energy levels that they gain from exercising.
Read original story at Business Insider.