144. Mindset Mistakes Preventing Optimal Weight Loss

Optimal weight loss is different from traditional weight loss. We’re ditching the scale. We’re committing to change. We’re focusing on maintaining lean muscle mass. Most importantly, we’re making mindset changes. This is the first episode in a four-part series on the mistakes that prevent optimal weight loss. Tune in for a discussion all about the mindset mistakes we make.   Mindset Mistakes that Prevent Optimal Weight Loss All or none thinking Setting unrealistic expectations Giving your obstacles too much power Rethink measuring your process   What Optimal Weight Loss Is In this first of four episodes of mistakes that prevent optimal weight loss, I’m discussing the most common mindset mistakes we make. But first, let’s define what optimal weight loss is. Optimal weight loss is when we are actually working at preserving lean muscle mass, and instead, the focus is on losing body fat. It’s so important, especially if you’re over the age of twenty-one, that you preserve your lean muscle mass when losing weight. Did you know that there’s a recommended lean muscle loss percentage? The first mindset mistake I cover is all-or-none thinking. This is when you think you have to do everything perfectly; otherwise, what’s the point? I do recommend making a plan you can stick to and not relying on willpower alone. It’s all about making your next best decision.   Ditch the Scale and Find Another Method When you’re committing to change, you have to know what you’re getting in for. Sustainable, optimal weight loss takes a commitment of at least 18 months. This is where setting realistic expectations come into play: what can you realistically commit to changing for at least a year and a half? Finally, I want you to move away from the scale as your tracking method for weight loss. In-body scans are phenomenal as they track so many changes going on in your body. But there are so many other ways to measure and track your weight loss – we really don’t need the scale at all! Where do your weight loss mindset blocks come up? What have you done to help work through them? Let me know in the comments on the episode page.   In This Episode  The definition of optimal weight loss [1:45] How much lean mass loss to aim for when losing weight [2:45] Why all or none thinking prevents optimal weight loss [4:00] Why you can’t rely on willpower alone for weight loss [5:30] Why you have to commit to changes for at least a year and a half [8:30] How to set realistic expectations [11:30] The power of using in-body scans [17:45] Why you might want to eat a macro-calculated meal plan [19:45] Some other weight loss measurement tools available [22:00]   Quotes “Optimal weight loss is a situation where losing some additional body fat will be, potentially, better for our health. It will, potentially, improve our health. Optimal weight loss is when we are actually working at preserving lean muscle mass, and instead, the focus is on losing body fat.” [2:20] “If you are over the age of twenty-one, we need to preserve our muscle mass at all costs.” [3:43] “In order for optimal weight loss to be long-term,  you have to commit to things you are willing to do for at least eighteen months.” [8:42] “Setting realistic expectations is how we are going to be successful. It’s also going to help us develop a better relationship with ourselves and with our body.” [11:15] “Realistic expectations is what we have to set to avoid the mistake of not achieving optimal weight loss.” [14:58] “Optimal weight loss is different than weight loss. Weight loss means that the number on the scale is going down. That is traditional weight loss. Optimal weight loss is when we can look at our skeletal muscle mass and body fat mass so we can determine if we’re maintaining skeletal muscle mass and losing fat. That’s optimal weight loss. A traditional scale will not be useful.” [21:44]   Resources Mentioned 1:1 Physician Coaching with Team LCWP Join the transform Interest List Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes  Episode 128: Rethinking Weight Loss Episode 132: Exercise/Fat Loss Pitfalls: Top 10 Reasons Why You Haven't Committed Yet Episode 131: Fasting for Weight Loss Pitfalls

Om Podcasten

Welcome to "The Muscles & Mindset Podcast", with your host Dr. Ali Novitsky, an acclaimed obesity medicine expert, renowned for her unique expertise in muscle optimization through exercise, nutrition, and mindset work. Her revolutionary approach to health and wellness. Dr. Novitsky is not just an expert; she is a catalyst, propelling individuals on their journey of transformation, fostering strength, endurance, and resilience, and reshaping the landscape of obesity medicine. The Muscles & Mindset Podcast aims to foster not just knowledge, but action. We'll unravel the secrets to optimizing muscle development, adhering to a nourishing diet, and cultivating a resilient mindset - three crucial pillars of a healthy and fulfilling lifestyle. But more than that, we'll provide you with actionable strategies, practical tips, and effective tools that you can seamlessly incorporate into your daily routines. This podcast isn't just about understanding the muscles and mindset, it's about turning that understanding into positive, transformative action. Get ready to embark on a journey of self-discovery and self-improvement, as you tune in to the Muscles & Mindset Podcast. Together, we'll navigate the path of health and wellness, one episode at a time. Dr. Ali Novitsky's work can be found at https://thefitcollective.com.