Weight Loss
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Weight Loss Sabotage 101

Lesson 6

There are a lot of issues that people dealing with weight control have to face. There are obstacles like social stigma, cost or availability of quality food, and lack of proper dietary education, just to name a few. Some of these issues are self-imposed. But, how do you solve a problem that you’re the cause of? 

Playing the Victim

The first way that you can sabotage yourself is by allowing yourself to play the victim. Sustainable weight loss is hard, and it takes time. It can be easy to give up. Don’t let yourself give up.

Similarly, many people rely on the idea of relapsing. If you are generally good with something, it can be all too easy to forgive yourself for the occasional slip-ups. So easy, in fact, that you might knowingly slip up and write it off as a “relapse.”

Allowing yourself a little wiggle-room in your diet can be a good idea for a number of reasons but write that leniency into your diet plan so that you don’t go overboard.

Trading Goods

Another way that you can sabotage your weight loss plan is by sacrificing one aspect to praise yourself for another. Sustainable weight loss is made up of physical activity and careful eating. If you keep up on your exercise plan, it can be easy to justify more calories. Similarly, if you’ve been good with your diet it can be easy to forgive yourself for skipping a workout.

Both of these elements are important to lasting weight loss and favoring one instead of the other can be a dangerous path. If you only workout or only diet, your weight can continue to be a problem despite your perceived efforts and that can lead into the first problem that we talked about with playing the victim.

There is room for concern when it comes to exercise and calorie balance, especially on low-or-no-carb diets. This is a particular problem for people with diabetes. If this is something that you’re genuinely worried about, talk about your concerns with your healthcare provider.

Not Working with Your Healthcare Resources

Not working with your healthcare provider can also be a way to self-sabotage your weight loss efforts. It’s easy for people to talk about eating right and exercising more as if that were all you had to do. It’s a good start but if weight is really a problem for you there are a lot of other things that you may need to balance. Your health care provider, or even healthcare team, can help you to navigate this space to get the most out of your weight loss plan and help ensure that you are staying safe on your weight loss journey.

Keeping up with your healthcare provider can help you to avoid annoying problems like plateaus as well as serious problems like over-exercise, under-nutrition, low blood sugar, and high blood pressure. If you aren’t keeping up your relationship with your healthcare provider, you’re not doing your best.

Not Working with Your Social Resources

Your healthcare team shouldn’t be the only one that you are talking to. Keeping up with your friends and family can also be a valuable resource. Having a supportive community can make it easier for you to value your own achievements and to encourage you to keep working when those achievements seem few and far apart.

If you don’t feel comfortable talking to your family and friends, try looking for community resources or groups of other people working together on weight loss. You are the most important person in your weight loss journey and if you are having problems on that journey, you could be the source of those problems. If this is the case, identify the role that you play and try to correct it. Losing weight will be much easier if you keep yourself on your toes and watch out for these and other common methods of weight loss sabotage.

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