Listen on Spotify | Listen on Apple Podcasts

This week on the podcast, I’m diving into a crucial topic that affects many of us, often without our conscious awareness: self-sabotage. If you’ve ever struggled with losing weight, keeping it off or sticking to a diet, self-sabotage might be a significant factor.

What Makes Sticking To a Diet and Keeping Weight Off So Hard (and What To Do About It)

What is Self-Sabotage?

Self-sabotage is when we undermine our progress towards a goal we genuinely want to achieve. You might start making headway, feeling good about your diet or workout plan, and then suddenly, you find yourself slipping back into old habits. It feels like you’re fighting yourself, doesn’t it? If only you could get out of your own way, you’d be unstoppable.

Why Do We Self-Sabotage?

Even if you think this doesn’t apply to you, self-sabotage can be subtle and sly. It might manifest as getting “too busy” or “too stressed,” which can be excuses masking the underlying issue. Let’s get to the root of it.

Common Scenarios

As we kick off the new year with high hopes and resolutions, it’s common to see people lose steam by mid-February. This cycle of starting strong and then faltering is something many of us repeat year after year. But why does this happen? Why do we keep making the same mistakes? What makes weight loss and sticking to a diet so challenging?

Understanding Self-Sabotage

At its core, self-sabotage involves behaviors or thought patterns that hold you back from achieving your goals. It’s not just about having the right diet or exercise routine. Often, we’re our own worst enemies, subconsciously sabotaging our efforts.

Real-Life Examples

I see this all the time with clients. Some are aware of their self-sabotage but don’t know how to stop it. Others are completely oblivious, repeatedly wondering why they can’t lose weight. For instance, someone might join my coaching group, excited about finding balance with food, only to drop out when life gets hectic. They revert to old patterns, reinforcing the belief that they can’t find balance.

Why Does Self-Sabotage Happen?

To understand self-sabotage, we need to ask why it happens. From my experience, it boils down to three main reasons:

1. Old is Easy

We all have ingrained behaviors and thought patterns that are comfortable and familiar. These default settings are easy because they don’t require much effort. Changing them, especially when we’re already stressed or tired, is hard.

2. Change is Hard

Trying to make changes in our lives can be daunting. This difficulty gives the “bully” in our brain a chance to stir up doubt and disbelief. When we face challenges, this internal bully tells us to give up, reinforcing the notion that change is impossible.

3. Success is Scary

Success can be intimidating because it implies a need to maintain or even surpass our current efforts. It also means stepping into a new identity, which can feel uncomfortable. We might fear how others perceive us or how our relationships might change. This fear of the unknown can drive us back to familiar, self-sabotaging behaviors.

Overcoming Self-Sabotage

Now that we understand why self-sabotage happens, let’s talk about how to overcome it. Here are three tips to help you break the cycle:

1. Choose a Doable and Sustainable Weight Loss Approach

Make sure your weight loss plan is realistic and sustainable. Ask yourself if you can see yourself following this plan three or six months from now. If not, it’s likely not the right plan for you.

2. Understand the Nature of Self-Sabotage

Awareness is crucial. Recognize that self-sabotage is real and understand the reasons behind it. Knowing that “old is easy,” “change is hard,” and “success is scary” can help you identify when you’re falling into self-sabotaging behaviors.

3. Build New Patterns and Habits

Form new, positive habits and thought patterns. Just like the trail I carved through the woods to my grandparent’s house as a child, creating new paths in your brain and behaviors takes time and repetition. Be patient with yourself and keep pushing forward, even when it feels challenging.

Self-sabotage is a common hurdle in the journey to weight loss and healthier living, but it’s one that can be overcome with the right mindset and strategies. Remember, it’s not just about finding the perfect diet or exercise plan. It’s about understanding yourself, recognizing the patterns that hold you back, and consciously working to create new, healthier habits.