Sometimes we are our own biggest obstacle. We postpone, procrastinate, eat more than we should, drink more than is wise and do not exercise, sabotaging our attempts to stop negative feelings or behaviors.
We have all done it from time to time, but some people have made sabotaging their own best intentions a part of their daily lives, placing obstacles in their own way. Self-sabotaging is a way of avoiding problems and it makes it virtually impossible for the person to reach their goals, all while creating instability in both their environment and relationships.
Eating too much sugary, high-calorie foods to find comfort is a very common form of self-sabotaging among overweight people and it is also common that they partner it with procrastination, the king of all self-sabotaging behavior. Procrastination actually makes the gap between intention and action wider.
A person can have the best of intentions, but when there are limitations like demotivation, overweight or obesity, he or she can tend to get lost in internal deliberations and could quickly find justifications to not take action and make good on their intention to wake up earlier and exercise, for example.
Self-sabotaging behavior is not a whim or an act; it is a complex process which condemns the person to constantly cancel their best intentions and unravel their plans to improve their health or lifestyle. We have all certainly had experiences in which we make up excuses to not do something, but a person who repeatedly keeps sabotaging his efforts tends to try to correct his or her mistakes with decisions that would sound obviously wrong to an otherwise objective person.
Compulsive eaters, for example, have countless excuses, and delusional thoughts about their condition that prevent them from taking the decisive actions needed to take charge of their health issues.
Some of the most common forms of self-sabotaging your diet are:
- Eating healthy foods as if they had no calories.
The pasta is a healthy food, in the same way that fruits and nuts, but we also need to control our portions. Eating a huge fruit salad with cheese cottage, raisins, much honey and enough granola sabotages every attempt to lose weight.
- Not sleeping enough.
There are studies linking lack of sleep with a higher rate of body mass and an increase in appetite among adolescents, young adults and early middle-aged adults [1]. In addition, being tired, a person turns more easily to food for meals and skips his or her workout. It is ideal to sleep 7 to 8 hours per night.
- Selective memory about what you eat.
It is common that people who self-sabotage themselves “forget” what they have eaten on the day, the bad habit of eating compulsively or without much consciousness makes think that they ate three cookies when they actually ate eight or nine. Keep a record of what you eat is an excellent tool to have greater awareness of this.
- Overvaluing the exercise
Many people think that exercise is equivalent to a passport to eat more, but the reality is that the benefits of physical activity are easily suffocated when we do not take a proper diet.
- The environment
We are constantly bombarded by offers and ads of junk food. We can easily buy a lot of empty calories with less money. We live in a society in which it is easier to eat badly than to eat healthy. Therefore, it is recommended to change things that are under your control; a clean-up of the cupboard is a good start.
Family and friends
Sometimes the people who most love you are that ones that show less support, convincing you that it’s okay if you try a little bit of cake or that some popcorn at the cinema can’t make no harm. It is important to discuss our goals of health with our primary circle of friends and family and ask them for understanding and support.
At LIMARP International Center of Excellence for Obesity, we understand when patients succumb to self-sabotaging. With our integral bariatric program, we provide the right tools to stop self-sabotaging once and for all so you can start your journey to a better and healthier life. What can you start doing today to stop self-sabotaging? Here are some ideas:
How to stop self-sabotaging your diet:
Determine clear goals with which you can commit
Knowing that you need to get healthier is not enough. You need to establish clear goals that will help guide your actions and track your progress. If you would like to lose weight, set a realistic expectation of how many pounds you would like to lose and in a specified period of time.
Plan a menu of healthy eating choices for your diet
If you are used to eating unhealthy meals, sometimes is pretty hard to think of healthier options for your new diet regimen. Take some time to design a new home menu for your diet. Think about at least 10 different healthy dishes and 10 different healthy snacks so you can alternate during your week.
Prepare your kitchen and close environment
Once you determined your new diet menu, make sure you have all the ingredients you need available in your kitchen. Get rid of unhealthy snacks, substitute them for healthier choices and have them in plain sight and at hand’s reach for your cravings.
Control your portions
Stick to small portions. It is better to have 5 small meals in a day than 3 big meals.
Chew thoroughly
Make sure you chew your food at least 30 times before swallowing. This trick carries many benefits: it helps you enjoy your food longer, it allows you to feel satiated with less and it eases your digestion.
Monitor your progress
Keep a track record of your progress every day. You can either write it in a notebook or register it in a e-health application on your phone. This will help you reinforce your motivation towards your goals.
Sleep well
Make sure you eat your 8 hours a day. Feeling rested will help you maintain your better judgment so you can stick to your diet.
Make exercise a part of your day, not an exception
Commit to at least 30 minutes of moderate exercise every day. Walking is a great choice. Set a time during your day for this activity and incorporate it in your daily routine; this way, you won’t be tempted to “celebrate” rewarding yourself with unhealthy snacks afterwards.
Communicate your goals to family and friends
Speak openly and frankly to your family and friends about your diet goals and why they are important for you. Let them know that you would like to count on them for achieving it and how they can help. This will make them feel included and committed with your wellbeing.
At LIMARP International Center of Excellence for Obesity, located at Tijuana, Mexico, we would like to help you accomplish your weight loss goals. Our integrative bariatric program includes education for our patient so they can make the best choices for a healthier future. Our team of experts are committed with your wellbeing as much as you are.
For a free evaluation call LIMARP International Center of Excellence for Obesity at (664) 270-8823 or fill out a contact form at www.limarp.com . You can also send us a message through any of our social media pages. Our team will be happy to assist you.
References
[1] Grandner, M. A.; Schopfer, E. A.; Sands-Lincoln, M; Jackson, N. & Malhotra, A. (2015). The Relationship between Sleep Duration and Body Mass Index Depends on Age. Obesity 23(12):2491-2498. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4700549/