Sabotage Behavior #1: The Negative Attitude Dweller
Nothing (and I mean nothing) will set you up for weight loss failure faster than a negative attitude. Our attitudes can either spring us forward or hold us back and in the case for weight loss, our attitudes can be the catalyst for success or failure. No weight loss journey will ever be bump free just as no ones life is actually perfect. There are always going to be little bumps and plateaus that will annoy us along the way and having the right mindset can make the process a whole lot easier. We need to learn from our mistakes, garner the information we need to make changes and implement the changes in small actionable steps. Beating ourselves up throughout this process will only keep us in the bad habit behavior mode even longer. In fact having a "I can't do this" attitude can destroy all progress and put you right back to where you started or worse. Instead of automatically going to the negative mindset try looking at the situation from all angles and see what could be done differently and write it down. Use this experience as a learning moment and see what you can do differently. If you find you have hit a really big roadblock talk with someone you trust about it. Seek advice from someone you trust and someone who will lift you up and help you see other options that might work better for you. The truth is, during a weight loss journey anything and everything is possible and keeping a positive healthy attitude can really help push you on to the next level. Stay Positive!
Sabotage Behavior #2: Surrounding Yourself With Junk Food
Okay, this one might be a little more obvious as a saboteur but you would be amazed at how many people try to start a weight loss journey with the mindset that you can avoid temptation by willpower alone. The reasons can range from keeping the junk food in the house because the rest of the family eats it, to just being a mindless habit and putting it in the cart, or the famous, "I will only eat one"mantra. The truth is, if we could only eat one, weight loss probably wouldn't be an issue. It is more likely that we use the rest of our family as an excuse to keep bringing it into the house and allowing it to tamper with our success. Telling ourselves we can keep away from it or will "only eat one" is like asking a dog not to chew a bone. It will tempt us right back into the very behaviors and habits we are trying to break and will in the end cause us to end up right back where we originally started. By eliminating the junk food from our homes we are taking away some of the mindless habits and temptations and create a better environment for success. This doesn't mean you will never ever be able to have a treat again, but it does mean you are making a conscious decision to create a healthier lifestyle for yourself and admitting that junk food no longer plays a role in that lifestyle. Ditch the junk food!
Sabotage Behavior #3: Not Implementing Regular Exercise
For a weight loss journey and lifestyle change to be truly successful it needs to include regular amounts of daily exercise. Starting off, 30 minutes of moderate daily exercise would be a great starting point. As your body adjusts to the changes you may want to increase the time. Also try to keep your workout routine varied and keep it exciting so you won't lose interest and so your body will still respond effectively. If you choose not to include regular exercise into your daily routine your results will not be what you expect. In fact, by not including exercise and not building up muscle tone you will actually be losing muscle instead of fat. This is definitely not what you want to do. Our bodies crave movement and respond so much better when we actually give it what it needs. Start off by just walking at a brisk pace for 30 minutes per day and add things in as you begin to work up some endurance. Exercise doesn't have to be boring. Mix it up. Make it exciting and watch your results soar!
There are many other factors that go into creating a successful weight loss journey but these 3 factors seem to be regular roadblocks that many of my clients struggle with on a daily basis. Of course eating a clean and healthy diet is going to be a catalyst for your success and may be one of the most important factors but this articles main focus is on self-sabotaging habits that we seem to feel helpless against when starting and maintaining a weight loss journey. Keep things simple, keep your attitude in check and get your body moving and you will already be well on your way to making some significant changes. No matter what your goals are, always allow yourself some patience and allow yourself time to learn new healthy habits. Get excited about the process and never give up! After all, it is a journey and journeys are meant to be exciting and memorable and leave us with many lessons learned and much wiser than when we started.
Need help breaking the bad habits? I am here to help! I am a certified health, fitness and wellness coach and can help get you on the right track and stay there. Please feel free to contact anytime with your questions or concerns.