Think yourself SLIMMER

Yes, it is possible! Recent studies suggest that mindset is the secret to losing weight in midlife. Here's how to harness it yourself

- TANYA PEAREY

The key to a successful weight-loss mindset is to avoid falling into the trap of thinking weight gain is inevitable as you age. Research at Anglia Ruskin University and the University of Derby found that dieters turned to comfort eating if they were despondent about their weight gain, but with positive psychological tricks they were able to lose weight more successfully.

ESTABLISH HABITS

Don't introduce them all at once, however - start small and set yourself attainable tasks. 'It may be tempting to promise yourself that you'll lose half a stone before the end of the month,' says health coach Fran McElwaine (realhealthandwellness.com), but the reality is that working from a cold start, you're unlikely to honour that level of commitment. It's too much of a behavioural change all at once.'

Instead, create small goals that will enable you to build long-term, sustainable results. For example, increase your five-a-day to seven, keep a bottle of water on your desk, and start your morning with a healthy breakfast, such as porridge with berries and seeds, to include carbs, fats and protein.

And plan ahead for a healthier lifestyle. Start with your kitchen. Clear processed foods from your cupboards and fill them with nourishing staples chickpeas, beans and dried lentils, oats, brown rice, nuts and seeds. Keep your fruit bowl stocked and seasonal veg in your fridge.

HIGHLIGHT THE HEALTHY

'Most of us frame positive food choices as deprivation, says Fran. 'We obsess about the things we're missing instead of the things we're gaining. Instead of focusing on what you're lacking, focus on what you're gaining - extra nourishment, self-respect, better health.