Self-Sabotaging Your Weight Loss and How to Stop

Self-Sabotaging Your Weight Loss and How to Stop

September 16, 2018

Why are we self-sabotaging our weight loss? What does self-sabotaging mean? Self-sabotaging is defined as behavior that creates problems and interferes with long-standing goals. One of the most common forms of self-sabotaging behaviors are comfort eating. I'm in an industry where I help people every day with their weight loss goals and one thing I have noticed is a pattern with is self-sabotaging. What does this look like?

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  1. I went to the gym today for an hour and a half so now I can eat pizza for lunch and that candy bar.
  2. Stepped on the scale this morning and it went up 2 oz so what I'm doing isn't working. I'm going out for lunch and dessert.
  3. I stepped on the scale this morning and it went down 1 pound! Woo hoo going to celebrate with my favorite burger and fries!
  4. Went to an event last night and had some sweets, which I didn't want to do, since I screwed up so bad today I might as well eat whatever I want today.
  5. I've been so good over the last month I'm going to cheat this weekend. And then that weekend turns into a week, into a month and you've fallen right back into bad habits.

Does any of this sound familiar? Are you self-sabotaging yourself? Have you created goals but are you too afraid to commit to them? Are you afraid of being successful in your goals?


5 Reasons We are Self-Sabotaging Ourselves

  1. Our Social Situations Revolve Around Food

    1. Think about it. Most of our social situations revolve around food. Meeting people for lunch, going out to dinner, going to parties, going to the movies. All of it revolves around food.Self-sabotaging
  2. We have FOMO

    1. This is a really big one! I know I have done this! How about you? You go out to a really nice restaurant and even though your eyes go straight for the salads you don't want to miss out on that burger that looks so yummy! Then what happens? That burger isn't nearly as good as you thought it was and now you are wishing you had gone for the salad. Did you know that often times the first thing our eyes land on on the menu is what we really want.
  3. You're the sum of the 5 people you are closest too

    1. Have you heard of this before? A bit eye opening for sure. If the people you are closest to are overweight and love sugar with every meal it's probable that you are going to down play your success and fall back to old habits. Those are the people saying "It's just one ice cream", "just have one slice of pizza", etc. It's not that they don't want you to succeed but it's that they are threatened by your progress and are sub consciously sabotaging your weight loss.self-sabotaging
  4. You had a bad day

    1. It's OK to have a bad day and it's OK to have a bad meal. It's when we start having bad days often or start looking for reasons to justify going back to old habits that we have problems.
  5. You didn't have time to go to the gym.

    1. You didn't go to the gym the other day because you were super busy. Then you didn't go the next day because something else came up and then before you know it you haven't been to the gym in a month. It's incredibly easy to fall out of good habits and to fall back into bad habits.self-sabotaging

5 Ways to Stop Self-Sabotaging Yourself

  1. Be Mindful

    1. Mindfulness is described as the intentional act of being present and focusing your awareness. You may not be able to control your emotions but you can control your response to them. Instead of reaching for a bag of chips to make you feel better go for a walk to clear you mind. Call a friend and chat. Have a cup of tea and a hot bath. Read a book. Watch your favorite TV show.
  2. What is your Trigger

    1. Self-sabotaging always starts with a trigger. knowing your trigger will help you to remember to be mindful and make good choices.self-sabotaging
  3. Improve your opinion of yourself

    1. How do you feel when you receive a compliment from someone? Does it make you uncomfortable? If you have a difficult time accepting compliments you could be self-sabotaging yourself without realizing it.
  4. Don't be scared of Success

    1. This may sound silly but many people are afraid of success. You'll need to get to the root of your self-sabotaging to break your patterns.
  5. Keep a Journal of your successes

    1. Write down all of your wins and hardships in your weight loss journey. Write down 5 things that went well and 2 things that you can improve on.self-sabotaging

How many of these can you relate too? What is one thing you are going to do to stop sabotaging yourself and your goals?

If I can help you with any questions or weight loss help please email me here.

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