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Mindful weight loss

Mindful Weight Loss (12 weeks plan): Week 3

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Reflecting on previous weeks

Over the past two weeks, we’ve focused on laying the foundation for your mindful weight loss journey. This involved setting realistic goals, understanding your body’s needs, and beginning to incorporate healthier habits into your daily routine. Now, let’s reflect on your progress and prepare for the next step in our plan.
Hopefully, you managed to walk 20 minutes a day, stayed hydrated and rested.
We also started strength exercise for 5 minutes a day. 

Track Your Calorie Consumption

Be Honest: Write down everything you eat and drink, without exceptions. This honest logging is the cornerstone of understanding your eating habits.  

Portion Control: Use a kitchen scale to weigh your portions. Gaining a true understanding of serving sizes will make you more conscious of your intake. Have you noticed how small a portion is 100 grams? Understanding portion sizes is essential at this stage. 

Mindset Over Speed

Patience is Key: Remember, the goal is sustainable weight loss, not a quick fix. Developing a healthy mindset and habits takes time and patience.

Consistency: Focus on making consistent, small changes that will add up over time. This approach is more effective than drastic, unsustainable measures.

Take Action

Avoid Overthinking: When it’s time to move, just do it. Don’t let your indecision or procrastination hold you back. 

Focus on Feelings: Think about how good you will feel after eating nourishing foods and exercising, rather than getting stuck in the moment’s resistance.

Set your calorie Goals

Set a Target: Aim for a daily intake of 1800 calories. If 1800 seems too challenging, you can adjust to 2000 calories but ensure you stay active. 

Positive Habits

Smaller Plates: Using smaller plates can help you control portions and reduce the likelihood of overeating.

Cook from Scratch: Preparing your meals allows you to control ingredients and make healthier choices.

Meal Planning: Planning meals in advance helps prevent impulsive eating and ensures you have nutritious options available.

Listen to Your Body: Pay attention to hunger and fullness signals to avoid overeating.

Healthy Fats: Don’t be afraid of full-fat options. They can be more satisfying and are often more nutritionally complete than low-fat processed foods.

Veggies and Proteins First: Prioritize vegetables and proteins on your plate before adding carbs to ensure a balanced meal

Mental Wellness

Avoid Comparisons: Everyone’s weight loss journey is unique. Focus on your progress rather than comparing yourself to others.

Forgive Slip-ups:  If you make mistake, don’t dwell on it. Simply restart and keep moving forward. Learning to recover from setbacks is part of the journey. 

Myth Busting for this week:

Low-Calorie Meals: The goal isn’t always to eat the lowest-calorie meal. Instead, aim for meals that make you feel good and provide the necessary nutrients for your body.

Weight Loss quotes

This week challenge

Walk 20 minutes a day

Log your calorie intake
Check your portions
Stay hydrated
Sleep at least 7 hours
Increase your strength exercise to 10 minutes

Comments (12)

  • Rylee Muir

    June 29, 2024 at 7:18 pm

    This is such a good plan! I feel like these are all really attainable goals.

    1. monmon

      July 2, 2024 at 7:03 pm

      Thank you. Just keeping it simple and sustainable. It is hart to lose weight. My goal is to lose it slowly but forever.

  • Erin

    June 30, 2024 at 1:30 am

    Consistent small changes is how I am trying to approach many parts of my life these days. Great post!

    1. monmon

      July 2, 2024 at 7:02 pm

      Yes, I think consistency is the key. It is ok to get off the track, but just start again.

  • Melissa

    July 2, 2024 at 12:55 pm

    I certainly always overcomplicate it and get in my own head, but I’m ready to do it and get results finally!

    1. monmon

      July 2, 2024 at 7:01 pm

      Yes, you got this! No quick fixes but just healthy habits and healthy bodies.

  • Nicole m

    July 2, 2024 at 1:48 pm

    Week 3 of the mindful weight loss plan sounds like it’s all about building healthy habits and being more mindful of our eating choices. I appreciate the focus on listening to our bodies and practicing self-care.

  • Cherie Winiarski

    July 2, 2024 at 9:58 pm

    This was a great read! And very well presented. This topic can be overwhelming to read but you laid it out so nicely it was intriguing to read. I love that you added mindset over speed. Patience and consistency is huge in any behavior change program

  • Stacy Russell

    July 3, 2024 at 2:39 pm

    Great tips and reminds me of what I need to do without feeling overwhelmed.

  • Tracy McHugh

    July 10, 2024 at 2:50 pm

    Such a great post! I loved the part about smaller portions but also smaller plates. Thanks for sharing.

  • Joi White

    July 12, 2024 at 8:20 pm

    Patience is definitely key💕💕

  • Sandi

    July 20, 2024 at 12:32 pm

    Patience is a challenge when considering weight loss. It’s so difficult to be kind you yourself and take time to heal.

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