We've all been there - that moment when you're fully committed to your diet, and then suddenly, self-sabotage creeps in. It's a common hurdle on the path to better health, but the good news is that you can conquer it! Here are some tips to help you overcome self-sabotage on your diet journey and recognise when those self-sabotaging patterns of behaviour creep in.
The first step is recognising when we are falling into unhelpful patterns of behaviour. Here are a few of the most common patterns I see.
What kind of Diet Saboteur are you?...
1: Procrastinating Paula - refuses to weigh in, buys all the recipe books, signs up for the class or programme but never goes or sticks to it, she convinces herself that she is taking action when really she is hiding as the weight slowly creeps up and up.
2: All or Nothing Angie - Black and white thinker I’m either on it or off it there’s no happy in-between. Either starving myself or eating everything in sight. If she deviates from the diet even slightly, she considers the day or week "ruined" and proceeds to overindulge, thinking she can start fresh later. This cycle repeats, hindering her progress.
3 Weekend Warrior Wendy - Part-timer - Starts every Monday thinking 'fresh start I’m going to nail this week', tries to be good and manages until Wednesday or Thursday. When Friday comes 'Well it’s Friday isn’t it' Then it’s the weekend and she undoes any progress made earlier in the week and ends up back in the same place or slightly worse.
4:Emotional Eater Eric - Eric turns to food as a coping mechanism for stress, sadness, or boredom. When he has a bad day or feels overwhelmed, he indulges in comfort foods, even if he's not hungry. This emotional eating often derails his diet
Here are four strategies to help you tackle these self-sabotaging patterns head-on:
• Procrastinating Paula's Plan:
Meal prep and planning strategies are key. Set aside time on the weekends to prepare healthy meals for the week ahead, research 10 easy-to-cook, healthy recipes that you can rotate and fit easily into your week. Stick to your weigh-ins and recognise when you are avoiding things.
• All Or Nothing Angie's Plan:
Get super clear on the importance of consistency and small, sustainable changes. Encourage self-compassion for yourself for occasional slip-ups & learn to set realistic, achievable goals. Understanding one slip-up does not mean you need to throw everything away. Fail small, not big. Just get re-started at the next meal opportunity.
• Weekend Warrior Wendy's Plan:
Understanding how to moderate on weekends is essential on a weight loss journey. Plan ahead for weekend meals out or social occasions. How can you make healthy choices ahead of time to avoid in the moment bad decisions. Plan fun healthy weekend activites to keep busy and motivated.
• Emotional Eater Eric's Plan:
The key to overcoming emotional eating is becoming aware of your triggers and finding effective ways to counter them without turning to food or drink substitutes. Journaling, meditation and learning to surf the urge to eat/drink something when you are craving is a useful skill. Getting re-focused on your why and your goal helps to keep you motivated when you are tempted to reach for unhealthy choices.
Remember, self-sabotage is a challenge that many of us face, and it's entirely possible to overcome it. Your journey toward a healthier lifestyle is a marathon, not a sprint. Stay committed, stay positive, and keep your end goal in sight.
If you are struggling with any or all of these patterns of behaviour then please don't wait, get in touch today to book an appointment. I'm here to help you.