Dec 022018

11 Mental Roadblocks that Sabotage Your Weight Loss Goals

11 Mental Roadblocks that Sabotage Your Weight Loss Goals

11 Mental Roadblocks that Your Sabotage Weight Loss Goals

The journey to weight loss is full of struggles; and losing fat is even more difficult. Even if you’re doing everything right – exercising regularly, maintaining the proper diet, and taking the stairs instead of the elevator – you could still struggle with shedding fat. One possible reason? Mental roadblocks, some of which you may not even be aware of, could be stopping you from achieving your ideal weight.

Below is a list of mental roadblocks that may apply to you. Some of them will affect your progress more than others, but keep in mind the ones more likely to affect your routine.

Seeing food as a reward: Most people develop the habit of looking at food as a bonus or prize they are entitled to after an achievement. When dieting to lose weight, you should avoid rewarding yourself with food.

Viewing food as pleasure instead of an energy-source: The human body needs food to survive. Food is used to fuel the body. While the body can obtain energy through unhealthy food, do you really want it to? Unhealthy food will fill you with energy, but you will also run the risk of that food being converted to fat that you’ll have to burn later.

Living a mostly-sedentary lifestyle: One problem with today’s technology-driven lifestyle is that it leaves you sitting down for most of the day. Sitting for too long increases your chances of developing certain health problems.

When combined with an abundance of food, you have a health disaster waiting to happen. Because of the sedentary lifestyle most of us have become accustomed to, prioritizing physical activity becomes very important.

Indulging too much on the weekends: Typically, you spend Mondays through Friday’s training at the gym and watching what you eat, but then you indulge over the weekend. This likely negates all the hard work you put in during the week. It is important to accept the fact that healthy living is a lifestyle and not an activity reserved for only certain days of the week.

Any habit or routine that can harm the progress you have made in maintaining a healthy life should be monitored. Address those habits and work on ways to manage and eliminate them.

Blaming others while failing to take personal responsibility: It is easy to point the finger and blame the busy schedule or crazy deadlines for your inability to create and sustain a healthy lifestyle. Anything worth having will never be easy; if it was, everyone would do it. You must understand that only you can make this change. Maybe you know the saying, “When you point one finger, there are three fingers pointing back to you.”


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Your inability to stick to a plan: You cannot simply wake up one morning, decide to start your weight-loss journey and then hope for the best. This mindset will leave you unprepared to deal with any setbacks you encounter (and trust me, setbacks will happen). There’s a quote by Benjamin Franklin that says, “If you fail to plan, you are planning to fail!” It is very important that you develop a plan, set a goal, establish targets, and then work towards achieving the goal.

Expecting too much from yourself too soon: Losing weight, achieving that ideal body, and/or being able to lift those heavyweights, are lofty and ambitious goals. People often make the mistake of thinking they can achieve them as soon as they start. This attitude sets them up for failure. Many people give up on their New Year’s resolutions by March because they try to do too much too soon. They expect everything to magically happen within days or weeks.  

You must understand that changing habits is never easy. It is a gradual process that requires immense patience, dedication, and focus. You must also understand that it comes with setbacks. Your goal should not be perfection, but progression.

Eliminating entire food groups: If you want to stop eating a lot of carbohydrates, you may give up on consuming them entirely. This isn’t an ideal response.  It might help with weight loss, but it could lead to nutritional deficiencies and other major health conditions. Some carbohydrates are good for you and have a positive place in our diet. Rather than eliminating an entire food group, start monitoring the types of food you consume from within that group. For example, eliminating all carbohydrates could result in missing out on important fiber that’s in vegetables, fruits, unprocessed whole grains, and nuts.  

Your partner isn’t following through: Anything done in twos always helps. Having a partner accompany you during your weight-loss journey will keep you motivated, but only if you both actively participate. Even if the person you spend the most time with isn’t accompanying you, it can harm you if they continually suggest ordering take-out or going to restaurants. Maintaining proper support is very important when trying to lose weight.

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The inability to develop goals at the onset: Some people don’t begin a workout with a goal in mind; they simply start. This may seem okay to some people, but goal-setting is a vital part of your weight-loss journey. It helps you determine where to go and how to get there. You should establish specific, measurable, realistic, time-bound, and often-reviewed goals.

For example, your goal may be drinking 8 glasses of water per day and your plan for achieving it is working your way up to 8 glasses by drinking 2 glasses each day for one week and then increasing to 4 glasses each day the second week and so forth until you reach your goal in four weeks. This is a specific, measurable, realistic, and time-bound goal that can be reviewed weekly. 

Failing to plan means planning to fail: This is the reason for most unsuccessful weight-loss attempts. When beginning the weight-loss journey, it is essential to plan well in advance. You need to consider things like schedule, routine, and your ability to stick to the diet you choose.

Effective planning includes creating a chart of everything you plan to consume and preparing it well in advance. Meal pre-planning allows you to choose your dishes wisely and makes sticking it out easier. In addition, pre-planned meal charts help prevent on-the-run meals, which is a habit that proves highly-fruitful.

Final Thoughts

Many people will provide you with advice regarding the next steps in losing weight quickly, and while you can follow them, you’ll likely end up back on the same path.  This is because, more often than not, we don’t realize that it is our own behavior traits that keep us from achieving our weight loss dreams. Certain self-defeating behaviors are practiced without even realizing it, despite their hindrance in our weight-loss journey.

Recognizing self-sabotaging behaviors are only a small part of the weight loss puzzle. By recognizing behaviors and patterns that are self-defeating, we can correct them and speed up our weight loss efforts.

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