Are you sabotaging your weight loss?
Have you ever been caught sabotaging your own weight loss journey by making excuses, telling yourself you have no willpower or by simply surrounding yourself with unhealthy foods?
Have you ever put things on hold because "life" got in the way?
You are not alone.
I'm sure many of your are you familiar with the inner-dialogue of somebody trying to lose weight. Let's take a closer look at some troublesome thinking scenarios:
"I'm going to have this cake because it's my birthday/his birthday/Christmas".
"I had a stressful day".
"I really deserved this."
"I'm going to get back on track right after my vacation".
"One slice of pizza is not going to kill me".
"I just can't seem to control myself around chocolate/pizza/wine".
"I worked out extra hard today so I could have this".
Any of those sound familiar?
Sabotaging thoughts like this can not only halt your progress, they can break your spirit, weaken your motivation and destroy your focus.
First step is to recognize those thoughts are ideas, NOT truths.
Some of them may be true, some partially true while others may be completely false.
Are they excuses? I'm not sure. Sometimes we really believe the statement to be true and see nothing wrong with this line of thinking, or with the consequences that it brings.
So, let's recognize that whatever we are thinking or telling ourselves is not always correct.
Big part of being successful in losing weight, and most importantly, keeping the weight off, is being able to change your mindset from a negative place (where you suck at losing weight) to a positive place (where you know you can do it).
What I want to teach you today is how to combat some of the most common sabotaging thoughts and change your mindset so that you can tackle weight loss in a more positive way.
Sabotaging thought: "I didn't lose weight this week. I will never be able to lose weight again."
Positive response: "I didn't lose weight this week but I will not let the scale define me and my progress. I have much more energy and my clothes are fitting better, so clearly I'm doing something right".
Sabotaging thought: "I just hate being hungry".
Positive response: "Being hungry is normal. Being hungry means I'm creating a deficit NOT a surplus. I'm ok getting comfortable with hunger so I can better gauge my food intake".
Sabotaging thought: "Eating healthy is so expensive."
Positive response: "Being sick is expensive".
Sabotaging thought: "I've had such a long day. I really deserve to eat/drink this."
Positive response: "Every day has been a long day lately. I'm going to find non-food related ways to de-stress so that I don't reach for food every time something goes wrong".
Sabotaging thought: "I want to lose weight but I don't think I have the energy to do what it takes right now".
Positive response: "Do I have it in me to sit back and watch myself put on weight, or best case scenario, stay the same way?"
Sabotaging thought: "This is too much effort. This will never work for me".
Positive response: "I'm going to give it my best and see how it goes. What's the worse thing that could happen?"
Sabotaging thought: "I just can't seem to stay on track. Life gets so busy and I have no willpower to stick to my goals."
Positive response: "I can dwell on all the reasons why this is hard OR I can focus on why am I doing this in the first place. Being healthy is really important to me plus I've done this before so I know I can stay on track if I really want to."
Sabotaging thought: "I'm not going to be dieting while I'm on vacation. I want to have fun and not worry about the calories".
Positive response: "I may not eat as well as I eat at home while I'm on vacation, but I will try my best to make healthier choices because weight loss is important to me. I can eat better than I would in the past and still have fun".
Sabotaging thought: "It's my birthday so I'm celebrating".
Positive response: "It's my birthday today, office party next week, mom's birthday the week after. I can always find a reason to go off my program but right now there are more reasons to stay on the path. I'm going to find ways to enjoy myself while I reach my goals".
Sabotaging thought: "I will get back on track tomorrow/next week/Monday/after Christmas"
Positive response: "What's the advantage of waiting? Why not start right now?"
Sabotaging thought: "One cheat meal is not going to ruin my diet."
Positive response: "I've been feeling really good lately, why would I ruin it by cheating? Cheat meals make me feel good only for a little bit. Usually they are not even worth it so they leave me feeling guilty. I'm choosing not to feel guilty ever again".
If you are struggling with a negative mindset or lacking motivation to stay on track, do not hesitate to contact me here.