No one sets out to deliberately sabotage their weight loss efforts. I’m sure that you don’t and I know I didn’t. But there are a lot of things we dieters do that do sabotage our weight loss efforts and some of those take place from the very beginning of our weight loss journey.
It’s always a good idea to evaluate your weight loss plan no matter if you are just starting out or if you have been plugging away for awhile. As you read through this list, be honest with yourself and ask yourself if you are sabotaging your own weight loss efforts using some of these common sabotage techniques.
By the way, I was guilty of almost all of these at one time or another during my 10 years of obesity.
1. Wait for Willpower to Kick In
Willpower, as I’ve written about before, can be quite elusive. Don’t wait for willpower to kick in because it may never “kick in” enough for you to successfully lose weight. Instead set yourself up for success by making deliberate choices that can turn into lifelong habits.
2. Focus Only on the Now
Focus on the now and you may lose weight, but can you keep it off. If your focus is to lose weight by your wedding or to fit into a size 8, you probably can do that. However, by focusing on the now instead of focusing on forever, you make it less likely that you are developing new habits that can help you maintain that weight loss forever.
3. Go for Deprivation
I know that sugar is bad for you. I get that. But I also know that total deprivation can sabotage your weight loss efforts really quickly. If you go for total deprivation from your favorite foods or special desserts, you will often find yourself eating other foods in an attempt to fill that void. Then the binge leads to another and before you know it, you’ve quit your diet.
4. Commit to an Unrealistic Exercise Program
Exercise is great. Exercise is important. But, committing to an unrealistic exercise program is a surefire way to sabotage your weight loss efforts. This will vary from person to person, but if you have not exercised in forever, you probably shouldn’t sign up for a marathon training program, take the hardest aerobics class at your gym, or otherwise set yourself up for failure.
Start your exercise program at a realistic level and go from there. You will be less prone to injury and more likely to keep it up.
5. Ignore Emotional Eating
You ignore the emotions surrounding your weight struggles at your own peril. If you try to lose weight without acknowledging what role emotions play in your eating patterns, you will find it difficult to get to your goal weight and stay there.
6. Be a Copycat
Just because your friend lost weight on the South Beach Diet or Weight Watchers doesn’t mean you will have success or enjoy that diet. Closely consider all the good and not-so-good points about any diet plan before trying it. Remember that we are all unique and what works for one person may not work for another.
7. Never Put Aside Bad Habits
You can lose weight eating Cheetos and sitting on the couch. You can. But if you lose weight by just eating smaller amounts of unhealthy food you are doing yourself a disservice and likely sabotaging yourself. Put aside your bad habits and replace them with healthier ones as you are losing weight.
8. Go on a Diet that Does Not Fit Your Lifestyle
There are a lot of good diets out there and a lot of bad ones. Sabotage yourself by going on a diet that does not fit your lifestyle. For example, if the plan you are trying requires you to eat a lot of a particular food and you hate it, there is no way you will be able to keep it up for long.
There you have it. My top eight ways to sabotage your weight loss plan. I know there are tons of other ways to sabotage yourself but these are the ones that came to mind for me. On a more serious note, here is a post I wrote about self-sabotage a while back.
Have you ever unintentionally sabotaged your weight loss efforts? Diane
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