Why do I self-sabotage weight loss?

Last Updated on September 7, 2023 by Kayla

Are you constantly battling yourself? Self-sabotaging weight loss effort after weight loss effort? It seems like every week you’re starting over.

If this sounds like you, you’re not alone.

In this blog post, you’ll learn the most common reasons why women self-sabotage weight loss, including tips and strategies to overcome self-sabotage and stop starting over.

What is self-sabotage?

By definition, sabotage means to destroy, ruin, or wreck. Self-sabotage is a self-destructive behavior that holds you back from achieving your goals.

Even further, self-sabotaging weight loss manifests in many forms, including procrastination, self-doubt, fear of success or failure, poor self-care habits, and a lack of self-discipline.

Let’s begin with one of the most common ways to self-sabotage weight loss – delaying the inevitable.

Procrastination

Procrastination is the ultimate form of self-sabotage because it keeps you from taking action, leading to wasted time and missed opportunities.

When you procrastinate, you become stuck in a cycle of self-defeating thoughts. You tell yourself you don’t have enough time, energy, or motivation to move forward on your goals.

This self-doubt leads to all-or-nothing thinking, where you either give up or become overwhelmed and paralyzed by the task at hand. Rather than start where you’re at, you set lofty goals and search for the “perfect” meal plan or workout routine.

You self-sabotage weight loss when your expectations exceed what’s realistic.

And so, you throw in the towel before you even begin. This way, you have control of the future and fulfill your prediction; you’re “right.” After all, it’s easier not to try than to give something your all and come up short (i.e., “fail”).

Procrastination, in this sense, provides a form of self-protection. 

To avoid procrastination and yet another weight loss self-sabotage, start today and start small. It’s true that less is more – especially when it gets you headed in the right direction!

Ditch self-doubt

Change can be scary because it requires stepping out of your comfort zone. It’s much easier to stay where you are, even if it’s not ideal.

Change also requires effort and consistency – two things that are not always easy to maintain. But if you want to improve your life, you have to be willing to put in the work.

Whether starting something new or attempting something for the hundredth time, it’s natural to doubt yourself. However, ready or not, change is always an option.

Stop being your own worst enemy and overcome self-sabotage by adopting a growth mindset.

With a growth mindset, obstacles are seen as opportunities to learn something new. This frame of mind favors effort and persistence over perfection. It allows you to take risks, seek feedback, acknowledge mistakes, and make improvements.

In short, embracing a growth mindset enables you to thrive in any situation because it encourages personal development while building resilience. In turn, you’ll squash self-doubt and avoid weight loss self-sabotage.

Fear of success

Like failure, success can seem scary. It’s a bit of a conundrum, and something I see often working with women after bariatric surgery.

Whether it’s maintaining a certain level of achievement once you reach your weight loss goal or the fear of falling short or gaining weight back, success can be a daunting prospect; it’s a double-edged sword.

Because success is relative, it’s important to understand why you’re doing what you’re doing. Defining your motivation for weight loss is the first step to avoid falling into this trap.

When you create value-driven results specific to you, you live into your most authentic self and aren’t held back by someone else’s definition of success. Using this method, you can overcome weight loss self-sabotage.

You might be surprised at what you’re capable of.

Self-care

Poor self-care can lead to emotional eating, overeating, and ultimately weight gain. When you don’t address your emotional needs, it’s easy to turn to food for comfort and companionship.

If you’re run down or stressed, food may soothe or numb unpleasant feelings, but the relief is temporary. Eating is a distraction, but it doesn’t solve your problems.

In fact, it usually makes things worse. In one of my favorite self-sabotage quotes, Glenn Mackintosh, psychologist and author of Thinsanity says, “Emotional eating is like double-dipping on a bad mood.”

If you find yourself turning to food for comfort, it’s time to take a step back and assess your self-care routine. Furthermore, learning how to distinguish physical from emotional hunger can help address your true needs and overcome weight loss self-sabotage.

Self-discipline

It’s natural to avoid discomfort, and making progress can be uncomfortable. It’s difficult to let go of old habits and ways of thinking that no longer serve you. In a way, self-sabotage provides comfort because you’re living out historical patterns.

Pushing yourself beyond your default behaviors involves self-discipline, and most of all, embracing the suck. Change isn’t easy, but if you want to break the cycle of weight loss self-sabotage, you have to try something new.

Discomfort is a necessary part of growth, and it means you’re stepping out of your comfort zone. It means being willing to fail and learning from your mistakes. It means being brave enough to try something new, even when you’re not sure you’ll succeed.

If you’re tired of starting over and need further support, check out my free resources or online community for women after bariatric surgery to help optimize nutrition and mindset for long-term success after weight loss surgery.

Stop weight loss self-sabotage and find sustainable strategies to suit your lifestyle. Of course, it takes time and practice, but don’t let that stop you from taking action.