18 Reasons You May Be Sabotaging Your Weight Loss and Exercise Efforts – Part 3

by A Diet Community

Today we’re going to look at three more potential obstacles to achieving your weight loss goals:

  • Focusing on a program vs. making lifestyle changeschange
  • The challenge of old habits
  • Fear of change

(Get your journal ready…!)

(Part 1  –  Part 2  – Part 3  –  Part 4  –  Part 5  –  Part 6)


Reason #7 – You Focus on a Weight Loss “Program”

One of the most common ways to sabotage your weight loss efforts is to focus on a weight loss program rather than a lifestyle change.

In many ways, this goes hand in hand with being in denial.

You’ve probably heard the saying many times:  if you keep doing what you’ve always done and expect different results, then you’re insane.

“Insane” might be a bit strong, but you get the idea – it’s at least irrational thinking.

You most likely will lose some weight – maybe even a lot of weight – by following a strict diet.

However, if you go right back to your old habits once the weight is gone, what do you think is going to happen?

You’re fooling yourself if you think you’ll keep the weight off.  Rather, you’re doomed to gaining it all back – and possibly even more.

If you don’t make some permanent and positive lifestyle changes, you’re setting yourself up for defeat right out of the gait.

The question you need to ask yourself is, why?  (The answer to that question can likely be found somewhere in this article series.)


Reason #8 – You Succumb to Old Habits

As humans, we’re creatures of habits.

We don’t like change, and we don’t like getting out of our comfort zone.

This may be another reason why you keep sabotaging your dieting efforts – old habits keep getting the best of you.  You start out with the best of intentions, but before you know it you’re grabbing that habitual mid-morning donut or dumping the cream and sugar into your coffee.

Since habits are done on auto-pilot it’s very easy to engage in one without even thinking about it.

To make things worse, once you take that bite (or a few), it’s especially hard to stop.  You may also feel defeated and decide to forgo dieting for the rest of the day or week (now that you’ve blown it).


Reason #9 – You’re Scared of Change

If you’ve been overweight most of your life, the fear of change can be a major reason for self-sabotage.

Let’s face it; losing weight and transforming your body can be a bit daunting.  On some level, you’re comfortable with the status quo – even if that includes being quite overweight.

Whether you’re 17 pounds overweight or 70, it’s what you know.  You know how to dress, you know how people respond to you or look at you, you know what others expect of you – and what you expect of yourself, and so on.

But if you finally lose the extra weight, things will change – possibly very significantly.

That uncertainty – that unknown outcome – can be quite daunting.

And the worst part is that no one can tell you exactly how it will play out.

The fear of change is one of the greatest reasons for self-sabotage in any area of life – and it may be the very thing that’s been holding you back when it comes to losing weight.  


Helpful tips:

  1. Look at your dieting history.  Do you look at dieting as a temporary change until you reach your goal, only to revert back to your old patterns?  Consider positive changes that you can live with for the long run and focus on those.
  2. One of the most important things you can do to overcome a bad habit is to make a conscious note of when and why it occurs.  For example, do you always have something salty to munch on – like popcorn or potato chips – when you watch TV in the evening?  Do you automatically reach for something sweet when you feel angry or sad?  Once you pinpoint the pattern (and the trigger), you can start making changes, such as keeping fresh vegetables in the fridge for a TV snack or going for a walk when negative emotions start to overwhelm you.
  3. Write down any fears you have about losing weight and getting in shape.  These may not come easily, so be patient with yourself.  Next, write down all the positive aspects (e.g. you’ll be more comfortable in your clothes, you’ll have more self-confidence, you’ll be healthier…).  Review the list of benefits several times a day to offset the fears.

(Part 1  –  Part 2  – Part 3  –  Part 4  –  Part 5  –  Part 6)


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