You’ve decided to do something about your weight. All goes well for a short time and then you may experience a plateau and in some cases a spiraling out of control and before you know it, you are back to where you started from.. perhaps even heavier.
How did that happen?
- Whilst a part of you wants to achieve success, there may be another part, an inner saboteur that is lurking within, ready to derail you. Sometimes the saboteur is someone near and dear to you. Family members, whilst often well-meaning, will sabotage your plans because of their own control issues. A partner may feel threatened by your new svelte and healthy appearance, subconsciously thinking that you will leave the relationship and sabotage your efforts by buying you chocolates or cakes.
- Are you drinking enough fluid? Water is preferable, but there are other non-calorific drinks such as herbal teas that are suitable. If you are dehydrated, you are sabotaging your weight loss by slowing the fat burning process down.
- Are you eating enough? Not eating enough puts the body into survival mode. After spending the night sleeping your blood sugar will have dropped, so skipping breakfast is another way to sabotage your weight loss. Make breakfast a priority and remember the saying “Eat breakfast like a King, lunch like a prince and dinner like a pauper.” Having a good breakfast will help with your concentration and give you more energy to get through the day.
- Are you eating too much? Sugars and refined carbohydrates can be sneaky little devils. Substituting with Aspartame or other chemical sweeteners is not the answer either. Watch your alcohol intake as it converts to a sugar when being processed by the liver. It is likely you are overestimating how much you are eating. Even though you are choosing healthy foods on your weight loss journey, the portion size matters.
- You have bad habits around food. Sitting in front of the TV to eat is a common one. You will either be eating too quickly, or eating unconsciously. Set the table, eat mindfully, putting down your knife and fork between bites and really savour the food…the flavour and textures of your meal. Make it as much a feast for the eyes as it is about an intake of calories. Grazing on food, having “nibbles” readily available is another bad habit. Clear the pantry of those snacks, biscuits and other easy to eat temptations.
- Do you “treat” yourself with food? If that inner voice whispers to you “I lost weight so I deserve to have that chocolate/icecream/biscuit/cake…….” you need to review your mindset around food. That inner voice may also whisper to you “just one …..” which if you take the offer up, helps you to slide down the slippery slope of sabotage. If you are going to treat yourself, choose something that’s not food related, like a movie, a massage or a new item of clothing. Take a long term view of your weight loss journey and check in with your thoughts on a regular basis. Instead of thinking that you are deprived of something, change your mindset by asking “Is this a necessity?” or “Is this an obstacle to me achieving my goal weight?”
Chronic stress can also contribute to weight gain. Cortisol, released as part of the stress response, can cause you to have an increased appetite and to crave carbohydrates. A quick way to reduce stress is with exercise to counter the effects of the stress hormones and meditation to still the mind.
To help you still the mind, I’m sharing my 20 minute Easy Weight Loss video which you can use as a meditation or a screen saver.