How to Overcome Self-Sabotaging on Your Weight Loss Journey

​Self-sabotaging is normal with weight loss, so many women think it's just willpower and motivation or that you just need to move more and eat less. But if you do feel this way, know that it is not your fault.

​The exercise and diet industry has been carefully manufactured and designed to get you to believe in these ideologies. So, let's push these out of the window and out of our mindset. We can overcome self-sabotaging on your weight loss journey. Here is how:

Step 1. Take Small Steps to Achieve Big Things

Saying "I'm going to go to the gym for two hours every single day" or promising yourself that you are going to lose 30 pounds in a month before a special occasion is not going to work; all that's going to do is frighten you. Drastic, over the top plans and ideas are only going to put you off your journey. So let's work up to it. 

Take small steps towards a realistic goal, and it will keep you moving steadily forward, and they don't have to involve the weighing scales. 

• Add one more day of exercise to your week and stick to it for a month. 
• Add one more glass of water to your day over a week, and it will help you feel fuller. 
• Go to bed five minutes earlier every day for a week until you get a total of eight hours; you will thank yourself! 

Celebrate achieving each goal, treat yourself to a new book, or something small that's not about food! ​

Step 2. Face Your Fears and Conquer Those Anxieties

You will be making yourself many promises when going on this journey, and more than likely, you will break them. You promise yourself that you will go to the gym at 7 am tomorrow. Still, then your alarm goes off, and you accidentally press snooze, and you're asleep for another 45 minutes. Then you promise yourself you'll go tomorrow and then the next day, and the cycle of procrastination continues. 

But why is this happening? Let's target the issues at the source, FEAR. What are you scared of? Why are you afraid to exercise or go to the gym? Anyone who has tried a new workout routine knows that even the best-laid fitness plans can give rise to undue stress, especially when they intimate you. 

Walking into a yoga studio when you have never been in one can be stressful, and you may be berating yourself for not being limber enough or for being out of shape. You may be comparing yourself to everyone else, and because of this, you find yourself dreading exercise. But this has more to do with your lack of self-compassion and self-love. 

And if you are trying to lose weight, you probably heap judgement on yourself when you think the scale is not going down enough and just like that, there go the happy thoughts that you would associate with exercise. 

So, notice the fears, see the anxieties and what you associate with them. This is the first step to overcoming them! 

Step 3. Break Old Patterns

Occasional treats are fine, cheat days are fine, for some people even encouraged while trying to lose weight. Having a cheat day can be good for weight loss by preventing binges, reducing cravings, providing a mental break from your weight loss journey. For example, use it as a day where you give yourself a break from measuring each portion and counting calories and enjoy a favourite food or two. Make sure you are still consuming plenty of water, trying to get fruits and veggies in, and stopping yourself from eating until you can't move.

Sometimes a cheat day may go a bit wrong; if you often think of food as a reward for doing something well, or when you have had a rough day, it's a red flag. And it would help if you didn't wait to see how red the flag can get. If you are tempted to give into reward eating, then take five minutes to assess why. What were your thought processes, and what can you do next time you are in a similar situation that is more effective?

Self Sabotaging is usually caused by what is going on between your ears; becoming aware of these behaviours and traits can help you overcome them. Please do not compare your journey to those around you as everyone is different; give yourself a bit of credit as that is the only way you will achieve it. 

Wrapping Up

​Everybody works differently when they want to change their body, lifestyle and mindset. However, if you notice thoughts and emotions that frighten you, you might want to seek the help of a professional counsellor or therapist to work through those anxieties. Lastly, if you're confused by all the fads and contradicting advice on the internet regarding nutrition and exercise, reach out to an online coach to receive expert help.