Psychology today says:
“There are countless ways we sabotage ourselves, but procrastination, self-medicating with drugs or alcohol,or food, overeating from stress, and interpersonal conflict are among the most widely used and recognizable. These actions can be especially dangerous because they’re so subtle — you may not notice the extra cookie you’re taking or the additional drink you want to order before last call — and, at the time, they may even appear to calm you down and relax you. But as these actions increase, self-sabotage builds and can create a deep well of self-defeat that’s hard to climb out of.” So here are 5 tips to stop the self sabotage that de-rails your weight loss efforts and what you can do to stop them.
- Eating in social situations. This can cause a lot of stress when you are under pressure to eat something you don’t necassarily want to. Behaviorial psychologists say that we feel pressured into eating because we don’t like people thinking we are not having a good time or that we don’t want to be there.
Action step: Eat appetizers, or eat something before you go and just go to mingle and enjoy others company.
- Undermining your partner or they undermine you. This could be your partner not being on the same page as you and buying foods that they know you want to avoid. They don’t like the changes that are happening so they try and sabotage your efforts.Often they feel threatened and sometimes brings up issues of their own weight issues. We can’t eat perfect 100% of the time so allow a liitle bit of wiggle room for a treat once in a while.
Action step:Try and find a middle ground. If your partner wants to eat fast foods or junk that you don’t want to eat ask them to eat them outside the house and not bring them home. Ask them to go for a walk, or have a little bit if it is not a trigger food for you.Explain to them that you really want their help and that it is important to you.
- Believe your not that bad. Brain researchers found that our brains trick us when we gain weight, and researchers have learned the fascinating reason.Researchers at The University of Western Australia have discovered that a psychological illusion could be making people think they are thinner than they actually are.
Jason Bell’s team from UWA’s School of Psychological Science found evidence that how we perceive our body is actually a distortion created by our blended past observations of ourselves and others. In short, our brains average out how we used to look with how we look now. The inherent bias works the same way when we look at other people we know.“As a person’s weight increases above the average, so too does the likelihood that their prior experience involves smaller bodies. Because the brain combines our past and present experiences, it creates an illusion whereby we appear thinner than we actually are.”
“The research demonstrates human observers are often poor at estimating their own body size, and the size of others. Crucially, body size judgments are not always accurate and can be biased by various factors. Sometimes it’s influenced just by the people we stand next to,” Dr Bell said.“Ideally we’d like to correct these illusions, so people are able to make an accurate assessment of their weight and whether it has changed for better or worse.
- You let stress get the better of you. Stress can torpedo your efforts in weight loss and lead to binge eating and emotional eating because of brain hormone control or CRF= cortisol cotropin releasing factor increases cravings for sugary foods
.Action step: Conciously breath more deeply. This helps to stop unhealthy thoughts before they become reality. Focus on the center of your chest for 1 minute and let the inhalations last 5 seconds at a time. This will slow you down. The deep breathing will cause your mind to relax regardless of how stressed your body is.
- Being a perfectionist. This means you come from an all or nothing approach. When you fail at a diet because you fell off the wagon it derails you from any weight loss efforts becasue you have tried so many times and you are feeling depleted. If you can’t do the diet perfectly then you don’t do it all.
Action step: Take a break form your plan. Stop trying diets because they don’t work! Allow yourself to eat stuff you normally don’t let yourself eat once in a while. Follow the 80/20 rule. Allow yourself treats, wine, splurging or what ever it is you want. Depriving yourself actually makes you want it even more.