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Overcoming Self-Sabotage for Weight Loss: Why It Happens and How to Fix It

Self-sabotaging behavior can come in many forms, but often they stem from self-doubt, negative beliefs and thought patterns.


In this video, I'm going to talk about self-sabotage and weight loss. We're going to discuss why it happens, the different types of self-sabotage, and how to fix it. We'll also discuss emotional eating, mindset, CBT, binge eating, and thinking patterns and how you can set yourself up for weight loss success. If you're struggling with weight loss or self-sabotage, then this video is for you. We're going to discuss the different factors that can contribute to these problems, and we'll give you expert advice on how to fix them. We hope that by learning about self-sabotage and weight loss, you can start to tackle these problems head on and reach your goals!





Episode Summary

One of the most common mindset issues that leads to self-sabotage is the lack of self-belief. When we don't believe in ourselves, we may find it difficult to stick to healthy habits and may even actively undermine our progress.


Another common mindset issue is black-and-white thinking, which can lead us to view food choices as either "good" or "bad" and feel guilty for indulging in something we deem "bad." This can set off a cycle of shame and self-sabotage. All-or-nothing behavior, where someone feels like they need to be perfect in their eating habits and then completely give up when they slip up.

Another mindset issue that leads to self-sabotage is the belief that "one bite won't hurt." This kind of thinking can lead to overindulgence, as we may tell ourselves that we can have just one treat and then find ourselves unable to stop. And the belief that "one bite won't hurt" can lead to a slippery slope of continued indulgence and overeating. Coupled with black-and-white thinking, this is a recipe for disaster. Because once you start, pretty much your whole day is ruined because you tell yourself you'll start again tomorrow. But the truth is, you don't have to continue this pattern. You can just notice it and stop right then and there.


Living a self-fulfilling prophecy can be a form of self-sabotage when it comes to weight loss. When we have a belief that we are not capable of achieving a goal, such as losing weight, it can become a self-fulfilling prophecy. We may begin to take actions that align with this belief, such as overeating or skipping workouts, which then confirms our belief that we can't succeed. This cycle can be difficult to break, but it's important to recognize that our thoughts and beliefs are not always accurate or helpful. For example, if someone believes that they are just not meant to be "thin" or that they will never be able to stick to a healthy eating plan, they may unconsciously sabotage their efforts to lose weight. They might skip a workout or indulge in unhealthy foods, and then feel defeated when they don't see progress.


Another common habit is procrastination and not taking action even though we know what to do. But we put off taking action. This could come in different forms, like making excuses. Often, people will make excuses for not eating healthy or exercising. Common excuses include “I’m too tired, busy, or stressed out,” “it’s too hard,” “it is my friend's birthday, so I must have cake,” “my aunt made it, so I have to eat it,” “I have a slow metabolism, I’ll never lose weight,” or “my body is different.” However, none of these excuses are factually true. The reality is that making healthy choices and exercising regularly can benefit everyone, regardless of their circumstances. By giving in to these self-sabotaging excuses, you are hindering your progress towards your weight loss goals.


Emotional eating is also a common form of self-sabotage, as we may use food to cope with difficult emotions or situations rather than dealing with them directly. By becoming aware of these patterns of thinking and behavior, we can begin to challenge them and make progress towards our weight loss goals. Building self-belief, practicing moderation and self-compassion, and developing healthier coping mechanisms can all help to overcome self-sabotage and support long-term weight loss success.

The good news is, mindset is just like habit and it's possible to change.


As with anything that you want to change, any habits, you need awareness. You need to know exactly what you're doing that's not serving you. If you don't know what you want to change, you can't change it.

This could be identifying the train of thoughts that always derail you, like the excuses I mentioned, the behavioral patterns like black-and-white thinking.


Then the second step is to identify other possible thoughts, other possible beliefs or other behavior more aligned with your goals.


Once you have these alternatives identified, you can build your own preventive plans.

When you pinpoint the behavior patterns you want to break, create a plan for how you’ll address them.



In the Stop Binge Eating Program, we place a huge emphasis on:

  • coming up with and building in preventive measures for each of my client's own triggers and danger zones, whether these are behavioral patterns like nighttime eating or constantly picking at food, or more mindset-based, like negative self-talk, excuses or black-and-white thinking.

A very common reason for self-sabotage is anxiety and fear, which lead you to resist change, resist moving towards your goals. So even if you've got a plan in place, make sure you break them down into smaller action steps and have support and accountability in place to propel you forward.



Here's an example of some things you could do to overcome self-sabotage.

Jenny is a graduate of the SBEP. She had tried countless diets and exercise programs in the twenty years that she was trying to lose weight, but none of them seemed to work for her. Her biggest problems were emotional eating and lacking self-belief.


When Jenny first came to me, she was feeling pretty defeated and hopeless about what's possible. She believed that she was just "destined" to be overweight and that nothing would ever work for her. She also had a lot of limiting beliefs about herself, such as having no willpower and that she wasn't strong enough to make changes.


In the Stop Binge Eating Program, not only did Jenny learn to recognize what her body and mind actually needed when she wanted to eat for emotions, and satisfy those needs without using food as an emotional crutch, but she also found the lessons on overcoming self-sabotage and self-beliefs the most useful.


Using CBT techniques, we realized there were patterns in her behavior and thinking style. And we practised not jumping to the conclusions that she usually led herself to believe.

One of the biggest breakthroughs for Jenny was learning to anticipate obstacles and plan ahead so that she felt in control and well-equipped, well-prepared to tackle them. For example, in the past, she often self-sabotaged when she didn't have a plan in place for dealing with stressful situations or unexpected events. By working together to create a plan for each of those emotions and situations, she was able to stay on track.


Another important factor in Jenny's success was learning to reframe her thinking around food and exercise. She had always seen healthy eating and exercise as a punishment or a chore, but we worked on shifting her mindset to view them as acts of self-care and self-love. She no longer gave herself excuses or come up with different reasons why she should reward herself with food.


Through our work together, Jenny finally lost weight without dieting or feeling deprived. More importantly, she developed a newfound sense of confidence and self-belief that allowed her to overcome her self-sabotaging behavior and make lasting changes in her life. And because she's addressed deeper issues like self-sabotaging behavior and her mindset, these skills are long-term, so she doesn't need to worry about willpower or self-control, which are just ways to deprive yourself.


As I mentioned, your thinking pattern is just like your habits, something that is hardwired and automatic in your brain. So by learning to change these patterns, these driving forces for your habits, like your eating, also change, making your success long-lasting.


If you find yourself engaging in behavior or stuck with mindset or habits that are no longer serving you, that are not aligned with your goals, I invite you to join us in the Stop Binge Eating Program where I guide you step by step on how you can break these thinking and behavioral patterns and implement preventive measures that allow you to preempt and prevent your triggers from derailing you. You can check it out at helenwong.co.uk/sbep. The Stop Binge Eating Program is not another diet. It addresses deeper, more underlying issues that drive you to sabotage your own progress, thoughts and emotions, and unmet needs that lead you to emotional eating, and thinking styles that are keeping you stuck, and you build new habits that are sustainable and support your long-term goals. And the best part is, you don't need willpower or self-control, because you're working on creating habits that become automatic and second nature.



If you are already a Stop Binge Eating Program client, make sure you dive into more detailed steps and examples here. Also refer back to the overcoming self-sabotage lesson and thinking patterns lessons to fully break the pattern.



Resources

1.The 3+2+0 Guide to Stop Overeating and Lose Weight for Good





2. If you're ready to fast-track your progress and say goodbye to yo-yo dieting, emotional eating, constant snacking, and binge eating and finally lose weight for good, make sure you check out the Stop Binge Eating Program, which gives you a proven, step-by-step roadmap to help you lose weight for good without feeling deprived!




Can you relate?

BUT this doesn't HAVE to be the case anymore...and certainly not for the rest of your life...


💥💥 If you're sick of starting and failing another diet plan, googling another "trick" hoping it works this time...

💥💥 If you are tired of being stuck in the yo-yo dieting cycle, losing and gaining the same weight, losing control around food, but don't quite know what to do...

💥💥 If you hate feeling like a failure...

💖💖💖💖...and you want lasting success, and a future that doesn't involve obsessing over food...💖💖💖💖


then,

make sure you check out the Stop Binge Eating Program where I've put my last 5 years of experience of working exclusively with clients who struggle with stopping overeating and binge eating into a step-by-step roadmap so that you have a proven path to follow and know exactly what you need to do to stop yo-yo dieting, nighttime overeating, constant snacking, emotional eating and binge eating.





Let's face it!

You're no longer in control of food,

👿👿👿👿 Food is in control. 👿👿👿👿


  • It numbs you from your emotions.

  • It stops you from fully enjoying life.

  • It stops you from being in touch with your feelings and being in the present.

  • It stops you from pursuing our dreams.

  • It stops you from showing up for your loved ones the way that you want.


🔥🔥🔥🔥Ready to put an end to all that struggle and actually start enjoying life? 🔥🔥🔥🔥

Sign up now!

The earlier you start, the less you reinforce your overeating patterns, the easier it is to break these patterns. Don't wait!

You deserve a life free from yo-yo dieting, emotional eating, constant snacking

You deserve to be in control around food, and enjoy a future without obsessing over food. Check out the Stop Binge Eating Program.


In doubt? Read what my past clients have achieved.

More testimonials here


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