Danny Davis
Losing weight can be hard enough, but it’s even more difficult when faced with internal resistance. We all have self-sabotaging habits, but sometimes our weight loss efforts feel like the easiest thing to sabotage ourselves about.
If you’re struggling to lose weight, it may be because you’re sabotaging your efforts with your self-defeating behaviors. But what causes self-sabotage? In this post, I talk about the top 10 ways you sabotage yourself and how to stop it from happening
Here are 10 ways to overcome the most common weight loss self-sabotaging behaviors we all engage in so that you can get on the road to success and lose weight safely and effectively!
1) Stop Believing You Have Failed
If you’ve been working hard on your weight loss journey and feel down because the scale hasn’t budged, it’s time to stop believing you have failed. You’ll not see results overnight, so don’t beat yourself up if progress has stalled.
There are many reasons this may happen: eating too much or too little, the stress in Life, not enough sleep, lack of exercise, etc. Instead, focus on what you’ve achieved, and be proud of your accomplishments!
2) Don’t Worry About the Scale
The scale can be a useful tool, but it’s not the be-all and end-all of your weight loss journey. If you focus too much on the number on the scale, you might miss other important indicators of progress, such as how your clothes are fitting or how much energy you have.
Plus, the scale doesn’t tell the whole storymuscle weighs more than fat, so you might be losing fat even if the number on the scale doesn’t change.
Most important is that you’re making progress in other ways that will make you feel better about yourself and make it easier for you to maintain your weight over time. Here are some ways to get past self-sabotaging thoughts.
Related: 10 Tips To Get Exercise Into Your Weight Loss Plan
3) Take Photos of Yourself In Your Clothes
One way to overcome weight loss self-sabotage is to take photos of yourself in your clothes. This will help you track your progress and see how far you’ve come. It can also motivate you to keep going when you see how you look better.
4) Keep Counting Calories
If you’re trying to lose weight, one of the worst things you can do is stop counting calories. Doing so makes it far too easy to overeat and sabotages your efforts to slim down.
One trick to keep yourself honest with your food consumption is to set a timer for 30 minutes and then write down what you eat during that period.
Seeing everything in black and white will help make you more aware of what you are consuming, which may lead to better decisions later in the day.
5) Ask a Friend to go on the Diet with You
We often sabotage our efforts without even realizing it regarding weight loss. If you’re trying to lose weight, the most important thing is that you have someone else in your corner who can help keep you accountable and give some encouragement when the going gets tough.
The person doesn’t need to be a friend – they could be a co-worker or family member who’s also on a diet – but they should know what they’re getting into and share your goal of achieving long-term success.
6) Only Workout If you Feel Like it
This is probably the most common form of self-sabotage regarding weight loss. You told yourself you would work out today, but now that it’s time, you don’t feel like it. Sound familiar? That’s because many people who are trying to lose weight also have a hard time following through.
The first step in overcoming this type of sabotage is recognizing it for what it is – an excuse not to do something you know will be difficult or tedious. Often people only realize they have a problem with following through after struggling for some time and then decide enough is enough.
7) Take a Nap When Tired
We all know the feeling of being tired. You’re exhausted, can’t think straight, and all you want to do is close your eyes and nap. But what if napping could help you lose weight? That’s right; some scientists believe that taking a power nap in the afternoon can increase lipids called brain lipids which may promote weight loss.
So if you’re struggling with self-sabotaging behaviors around food or exercise to stay asleep for as long as possible, consider using those hours for something more productive: Resting so that you’ll be refreshed and ready to tackle your day!
8) Relax and Enjoy Life. This is Not Punishment!
One of the main reasons people self-sabotage their weight loss goals is because they see it as a punishment. They think that to lose weight; they have to give up all the foods they love and spend hours at the gym every day.
This couldn’t be further from the truth! Losing weight can be enjoyable and easy if you follow these simple tips. First, don’t obsess over what you’re eating: Obsessing about everything we eat will lead to stress and unhealthy habits.
9) Clean Out Your Refrigerator
If you want to lose weight, you need to start by cleaning out your refrigerator. Get rid of all the unhealthy food that’s just taking up space and make room for healthy, nourishing options.
This will help you make better choices when tempted to eat something unhealthy. Plus, it’ll make it easier to stick to your weight loss goals.
10) Fake It Until You Make It! (Make a goal but don’t tell anyone!)
When it comes to weight loss, self-sabotage can be a huge obstacle. But there are ways to overcome it! First, make a goal, and don’t tell anyone about it. Not even yourself! If you need inspiration:
- Research what others have done or read some success stories.
- Keep a daily journal of your progress and goals to know what works for you.
- Be honest with yourself and assess your diet to determine if there is any food that might be sabotaging your progress.
Final Thought
Losing weight is hard enough without having to worry about self-sabotage. But by being aware of the most common weight loss self-sabotaging behaviors, you can avoid them and increase your chances of success.
So if you’re ready to lose the weight and keep it off finally, use these 10 tips to overcome weight loss self-sabotage and get started on your healthy journey today.
