How To Stop Sabotaging Your Weight Loss

Today, I want to help you stop sabotaging yourself. Especially when it comes to weight loss.

I understand how loaded the term "sabotage" can be, and I want you to know that I'm using it because it's the word I often hear from my clients. 

I want to share with you why this happens, to help you understand and conquer self-sabotage in your own journey to sustainable weight loss and a positive mindset.

First and foremost, self-sabotage is not intentional. No one sets out on their weight loss journey with the goal of undermining their own progress. It happens when we fall into self-defeating thought patterns that drive our actions. To overcome self-sabotage, we must address the underlying thoughts and feelings that fuel it.

Self-sabotage is an action, and to understand why we engage in such actions, we must examine the thoughts and feelings that drive us. The “Think Feel Do” cycle is a simplified version of the Thought Model based on Cognitive Behavioral Therapy. Changing our actions without addressing these underlying beliefs is unlikely to lead to lasting change.

Take a moment to reflect on your own weight loss journey. 

What are your underlying beliefs about yourself, your relationship with food, your body, or your ability to lose weight? These beliefs often generate discouraging emotions that, in turn, drive self-sabotaging actions.

Let’s call out some of those self-defeating beliefs:

“What if I gain the weight back?”

One common fear is the fear of regaining lost weight. This thought can linger in your subconscious, feeding on past failed attempts and creating doubt. However, challenging this belief and focusing on small daily steps can shift your perspective and drive more positive actions.

“What if this doesn’t work for me?”

Many individuals, especially those with a history of yo-yo dieting, fear that a new approach won't work for them. Consider shifting your focus from a specific number on the scale to the daily actions that contribute to a healthier lifestyle. This perspective can lead to a more sustainable and holistic approach to weight loss.

“I'm going to have to do this for the rest of my life”

The thought of having to maintain a weight loss regimen forever can be overwhelming. Focus on creating a life you love while losing weight and shift from "I have to" to "I get to" or "I choose to" when thinking about taking care of your body. Remember, you only have to make choices for today, not the rest of your life.

“I always self-sabotage”

Avoid adopting self-sabotaging behaviors as part of your identity. Instead, examine why you may have engaged in self-sabotage in the past. Recognize that actions are driven by underlying beliefs, and you can change those beliefs.

“I know how to lose weight, I just can’t keep it off”

Weight loss and weight maintenance are intertwined. The way you lose weight is how you'll keep it off. Shift your focus from external validation (the scale) to celebrating your daily choices and actions that honor your health.

Can you relate?

Imagine if you could notice these thoughts and reframe them to more helpful lines of thinking. What would that mean for your motivation? Your attitude towards your health goals?

I can tell you that it is what makes the difference. This thought work is ALL the difference. This is what we do with coaching inside Best Weight. I help my clients see their own brains and understand where their thoughts are not serving them. 

And then we go to work at creating new, more powerful beliefs – so that the actions get easier.

Reframing these unhelpful thought patterns can make a significant difference in your motivation and attitude toward your health goals. This thought work is the key to transforming your actions and making weight loss feel less like a struggle and more like a journey of self-discovery and empowerment.

I explain how to reframe your thoughts on Episode 86 of the High on Life Podcast called “How You’re Sabotaging Your Weight Loss”.

Self-sabotage is a common obstacle in weight loss and mindset transformation. However, by recognizing and addressing the underlying beliefs and fears that drive self-sabotaging behaviors, you can take control of your journey and achieve sustainable weight loss and a positive mindset.

Your actions are a reflection of your mindset, so when you change your thoughts, you can change your actions. 

Weight loss doesn't have to be a punishing experience rooted in shame; it can be a path to a healthier, happier, and more fulfilling life.