Mindsets That Sabotage Weight Loss
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So you’ve hit a plateau. No matter how hard you train or how much you track your macros and calories, you just aren’t losing any weight. It can seem impossible.
The right and wrong mindset can make the difference between overcoming those challenges and failing completely.
Here are 5 toxic mindsets that can potentially sabotage your weight loss journey and how you can beat them:
“I’m going to be happy when I reach my goal weight.”
It’s easy to fall into this trap especially if you want to stay motivated to achieving your goals. But it’s not realistic. Certain aspects of your life may change as you lose the weight (especially if it’s a massive weight loss). You may get more attention and compliments and you’ll feel healthier too. But you won’t magically become a different person. What happens then if you do reach your goals and you realize that you’re still unhappy?
Part of your journey should be focused on addressing issues that are keeping you from being happy now. There are many reasons why people overeat. Some people turn to food as a coping mechanism to deal with stress, anxiety or depression. If you have these same issues or have issues with self-image and insecurities, talk to a professional who will help you overcome them. Work on your inner self as you improve your outer self and seek to be happy with yourself now.
“I want to lose weight now.”
Losing weight is not something you can achieve in an instant. It requires time, effort and dedication. It’s tough and it’s going to be a lot tougher when your motivation wanes. There are treatments, pills and surgery that can help but you’ll still have to work for it. Fad diets and yo-yo dieting will only make it much harder for you to lose weight in the long run. This fitness and weight loss journey that you’re on is a lifestyle. That lifestyle starts with your mindset. Choose this opportunity to decide on making changes that will add value back into your life – changes that will help you live your best life today and years down the line.
“I’m not happy with my current look.”
When you’re on the journey to losing weight, it’s important that your goals include more than the aesthetic. Celebrate better health markers like lowered cholesterol and blood sugar levels as much as a smaller waistline or dress size.
Try to focus on small things you can do now that you couldn’t do before like being able to play with your kids longer or going up a flight of stairs without feeling winded. These are important indicators of your progress and should be celebrated no matter how small they may be compared to your overall goals.
“I have to stop eating all the foods I love.”
Depriving yourself of the foods you love often leads to “compensatory changes” that lead to overeating and weight gain.
It takes a whole lot of willpower to avoid your favorite foods. And as it turns out, willpower is finite. One study conducted by the American Psychological Association instructed two groups to complete a difficult puzzle. One group was told to eat a cookie before they did the puzzle while the other group was told to look at a picture of a cookie while eating a radish before the puzzle. The cookie eaters persevered through the 19-minute puzzle time while the radish eaters gave up 8 minutes into the puzzle time.
Even though you can resist your favorite foods once or twice you can’t resist it all the time. Instead of cutting out all the foods you love, look for healthier alternatives to comfort foods. You can even indulge in your favorite foods once in a while.
“I can’t do this.”
Out of all the toxic mindsets that can sabotage your fitness journey, this is the most destructive. You may reach an impasse in your journey, you might even plateau but the difference between success and failure is to keep moving forward. Instead of focusing on what failed or how much you want to give up, focus instead on small wins. Reflect on past challenges and how you kept going no matter how hard it got.
Seek advice and support from friends and family who can cheer you on and who will be there for you. If you fall off the wagon, you can still get back on and try again. Here’s how to get back on track to good health after regaining the weight.
Summary
Here are 5 toxic mindsets that can potentially sabotage your weight loss journey and how you can beat them:
“I’m going to be happy when I reach my goal weight.”
It’s easy to fall into this trap especially if you want to stay motivated to achieving your goals. But it’s not realistic. What happens then if you do reach your goals and you realize that you’re still unhappy?
Part of your journey should be focused on addressing issues that are keeping you from being happy now. If you have depression, anxiety and self-image issues, talk to a professional who can help you.
“I want to lose weight now.”
Losing weight is not something you can achieve in an instant. It requires time, effort and dedication. Instead, choose this opportunity to decide on making changes that will add value back into your life – changes that will help you live your best life today and years down the line.
“I’m not happy with my current look.”
When you’re on the journey to losing weight, it’s important that your goals include more than the aesthetic. Celebrate better health markers like lowered cholesterol and blood sugar levels as much as a smaller waistline or dress size.
“I have to stop eating all the foods I love.”
Depriving yourself of the foods you love often leads to “compensatory changes” that lead to overeating and weight gain. Instead of cutting out all the foods you love, look for healthier alternatives to comfort foods.
“I can’t do this.”
Instead of focusing on what failed or how much you want to give up, focus instead on small wins. Reflect on past challenges and how you kept going no matter how hard it got. Seek advice and support from friends and family who can cheer you on and who will be there for you. If you fall off the wagon, you can still get back up and try again. Here’s how to get back on track to good health after regaining the weight.
References
"Is Willpower a Limited Resource?" - American Psychological Association
"Why Depriving Yourself Is the Worst Thing You Can Do for Your Health" - Greatist