If you already do everything right and are still not losing weight, it may be that psychological blocks are stopping you from achieving the results you want.
It may seem hard to believe, but there’s a psychological component to weight loss that can massively impact the results you get.
Most people start their weight loss journey feeling like diet and exercise alone are all that matters when it comes to losing weight.
However, psychology is key to weight loss because it can help you understand why you’re not seeing significant changes in weight even if you’re eating a balanced diet and exercising regularly.
Here at Bring on Life, our approach to assisting women with weight loss goes beyond simply providing customised workout plans and nutrition advice.
We recognise the importance of addressing their mental and emotional well-being, which is why we also focus on removing psychological barriers that might be sabotaging their weight loss journey.
These women are able to lose weight without dieting and develop a healthier relationship with food and their bodies in the process.
So, why do we self-sabotage and how can we stop it?
Read on to find out.
5 Mental Blocks that Sabotage Your Weight Loss Efforts
Although mental blocks that prevent weight loss can differ from person to person, we have identified 5 categories of blocks that are highly prevalent, either alone or in combination with one another.
1. You Have an “All-or-Nothing” Mindset
A common reason why people aren’t seeing the weight loss results they want is their tendency to think in absolutes.
A common example of an all-or-nothing mindset is when you can’t eat a healthy meal because you’ve eaten a muffin or a slice of pizza earlier in the day.
Other examples of all-or-nothing thinking could be:
- “Vegetables and plain chicken breast are good, while anything else is bad.”
- “Being happy means losing weight.”
- “I’ve eaten an ice cream, so I will stay fat forever.”
The problem with an all-or-nothing mindset when it comes to weight loss is that it can be detrimental to sustainable progress.
Not only does this mindset lead people to set unrealistic expectations, but it can also result in feelings of guilt when mistakes are made or setbacks occur.
This will make you throw in the towel based on the assumption that you are unable to achieve the results you want.
The first and most important step to turning around these mindset challenges is to learn to recognise them.
You don’t have to get it all right all the time – you just have to acknowledge progress.
For example, instead of beating yourself up over bad food choices, you can say: “I’ve just eaten that cookie. It was delicious and I have no reason to feel guilty about this. Now, I will move forward and stay on track.”
2. You Doubt Your Own Ability to Lose Weight
Words have power.
Every word that comes out of your mouth can shape your beliefs, drive your behaviour, and create your world.
I have already written an article on the power of positive self-talk for weight loss and how to use positive statements to make weight loss easier.
In that article, I explained why “I can’t” are probably the most powerful words when it comes to weight loss because the second you believe them you sabotage all of your weight loss efforts.
This means that your level of confidence in your ability to achieve your goals can either hold you back or help you succeed.
This type of negative thoughts saps your motivation and prevents you from developing the necessary self-control to make permanent changes.
To overcome negative thought patterns, you must work hard to gain control over your thoughts and manage your emotions and feelings.
Start by considering the possibilities that would arise if you were to succeed and achieve your desired weight. Instead of saying “I can’t”, imagine yourself as healthier and slimmer, with a better quality of life.
3. You Fear Success
While we often think we are scared of failure, the fear of success is real, and it’s more powerful than you think.
Let me explain this.
Often women associate losing weight with positive outcomes such as feeling happier, looking better at the beach, fitting into a smaller-size dress, etc.
But even though they’re doing everything right, they’re still not losing weight.
When that happens, it may be that they unconsciously have a fear of their own success.
For instance, they may have a fear of:
- Sexual attention from other men
- That family or friends will behave differently with them
- Being the centre of attention
- Not being able to use weight as an excuse to avoid situations such as social events or important life changes
- Family or partners will not fully support their decisions
- Acting like the person they want to be instead of dreaming to become that person
These fears are very real and often people do not recognise them, allowing fear of success to sabotage all of their weight loss efforts.
Does that sound familiar?
In that case, you’re on the right path, because the moment you acknowledge fear you can break your limiting beliefs and make progress happen.
Conquering your fears isn’t always easy, but by identifying the underlying causes and implementing effective strategies, it’s possible to get the body you’ve always wanted.
4. You Are Punishing Yourself
Believe it or not, it is possible for you not to lose weight despite doing everything right because you may be unconsciously punishing yourself.
Self-punishment is a serious block that can wreak havoc on your mind and body.
Your emotions and thoughts can impact your behaviour more than you think, and if you have negative beliefs around weight loss, they can sabotage all of your efforts.
For example, you may have a deep-seated belief that you don’t deserve to be healthy and thin, which can cause you to sabotage your weight loss efforts.
You may do everything right in terms of diet and exercise, but you may also engage in self-sabotaging behaviours such as depriving yourself of sleep or engaging in negative self-talk.
Some people may also use overeating as a form of punishment, whether they are punishing themselves, someone else, or society.
For example, they may punish themselves for perceived wrongdoings or punish someone else such as a partner or family member to prove they cannot be controlled.
Or, they may use overeating to punish society which promotes unrealistic body standards and creates an immense sense of pressure among women to achieve a lean physique.
If you believe that you might be gaining weight as a way to punish yourself, the first step towards healing is to ask yourself, “Why am I doing this?”
Take the time to reflect on why you may be gaining weight as a form of punishment and who you might be trying to punish.
It can be helpful to write your thoughts and feelings down in a journal to identify negative thought patterns that prevent you from achieving the results you desire.
5. Your Friends Bring You Down
When embarking on a weight loss journey, chances are you’ll bring out the worst in people.
Your friends and even family members might try to convince you that you do not need to lose weight and even try to sabotage your diet.
Don’t get me wrong – I am not saying that your family and friends would intentionally undermine your weight loss efforts.
They just do it unconsciously to maintain the relationship as it is.
They want the old you back.
Weight loss is often seen as change, so they expect the relationship with you to change as well.
Sharing food with others has always been a critical factor in building positive relationships. That’s why changing eating habits is frightening and intimidating for many.
“You don’t like my cheesecake all of a sudden?”
“You don’t eat my pancakes, so you don’t love me anymore.”
“You can’t eat fish and chips because of your diet, so we won’t invite you to go out with us.”
“It’s my birthday – One piece of cake won’t hurt!”
If that sounds familiar, the first step you need to take in dealing with diet saboteurs is to recognise them.
Your family, partner, and close friends may want to keep the relationship as it is or keep you under control.
Sometimes, they want to prevent you from leaving and starting a new life (“My best friend is getting so sexy, she will make new friends” or “My girlfriend will look so attractive if she loses weight, she may dump me.”).
Be honest with them. Tell them you need their support to achieve the results you want.
Learn how to say no to food pushers, even if you have to repeat your response firmly.
Remember that true friends will support your weight-loss journey if you talk about it openly and tell them you need their help and understanding.
The Bottom Line
So much more than a physical journey, weight loss involves an important psychological factor.
By only focusing on the food you eat and the exercises you do at the gym, you cannot resolve the underlying reasons for your weight gain.
Food and exercise alone do not address the root causes or the psychological block you may encounter on your weight loss journey.
Even the best workout and the healthiest diet are ineffective if a part of you is hesitant to lose weight.
The first step is to acknowledge your fears and recognise the mental blocks that are holding you back.
Then, you can make a plan that helps you get over your mental blocks so you can achieve all of your weight loss goals.
At Bring on Life, our one-on-one coaching program is tailored to your specific requirements, including customised workout plans, expert nutrition advice, and a focus on overcoming psychological blocks that may stay in your way. Find out just how life-changing the Bring on Life Method™ can be! Sign up today and reach the healthy weight you’ve always dreamed of in as little as 12 weeks!
Sources:
American Psychological Association – Relative efficacy of self-reward, self-punishment, and self-monitoring techniques for weight loss
Nienke C. Jonker, Elise C. Bennik, and Peter J. de Jong – Why Dieters Succeed or Fail: The Relationship Between Reward and Punishment Sensitivity and Restrained Eating and Dieting Success