There’s a definite snowball effect when it comes to dieting and we’re not talking about the cream-filled coconut cakes made by Hostess. The spiral of a dieting sabotage can happen in an instant and usually the results aren’t pretty. One minute you’re at the gym trudging along looking forward to a post-workout smoothie and the next thing you know you’ve woken up from a blacked out state surrounded by pizza boxes, soda bottles and 37 empty candy bar wrappers. There are definite things that can sabotage your weight loss and it’s important to break on through to the other side of each of them.
Saying I’ll Start Tomorrow…and Never Starting
There’s an old saying that the only thing that stops procrastination is death. If you keep putting off getting a haircut for weeks and years you’ll just have long (hopefully manageable) hair. On the other hand when you sit on your weight loss goals, the end result can be health problems, regret, and worst of all more weight. Today is the youngest you’ll ever be again so what better time to get focused on your weight loss than now.
Focusing on the Scale as Your Only Source of Victory
There’s some definite frustration in stepping on a scale after a couple weeks of hard dieting and working out and seeing minimal results. What you may fail to understand is that the scale can be a huge sabotage to your weight loss goals. Take for example the fact that when adding a workout plan for the first time in a long time you’ll start to add muscle, which weighs more than fat. You may think you’re only maintaining when in fact you’re building muscle that can help you burn more fat and sculpt your body. Plus, there are other ways whereas your diet and exercise could be achieving success such as you’re sleeping better, clothes are fitting better, you’re more enjoyable to be around, and more importantly you are on your way to a permanent healthy lifestyle.
Emotional eating can be a huge derailment to successful weight loss. For one, a traumatic time at work, school, or with the family will likely make you skip a workout or search comfort in the bottom of a box of Ho-Ho’s. You’ll find out that the original problem will work itself out over time but you’re still left with a spare tire around your waist from the ordeal. The best way to get through a stressful time without emotional eating is to use your diet and exercise as a sanctuary away from the problems. Having to do extra reports at work last minute or family drama can be a great fuel for an action-packed workout with the headphones cranked when you get home or to the gym. You should also find healthy snacks to munch on when the drive to stress eating comes upon you.
Negative Feedback from Friends and Family
The first thing to remember about weight loss is to do it for Yourself. If you’re losing weight just for the hopes that the man of your dream will come knocking down your door you’re likely setting yourself up for failure. Along those same lines, be prepared to be met with skepticism from people who are jealous that you’re actually dedicated and hard-working on your self and your personal goals– something they’ve likely put off for the better part of two decades. No Tea…No Shade, but understand that not everyone will be happy about your weight loss. Some people will be threatened by the change they see in you. Just know that months from now, a lot of people will see your success and want to join you.
Eating Healthy Foods that are High in Calories
There’s a fine line you have to walk when eating healthy but also trying to lose weight. There are certain foods that are great for mental and physical health but could be constricting your weight loss results. For instance nuts and seeds are a great snack food and appetite suppressant but are extremely high in calories at about 200 per ounce. Even your salad could be a cause for diminished weight loss because of the type of dressing you’re topping it with. Be clear on the calorie content of what you are eating. Don’t make assumptions.
Underestimating Calories Eaten or Burned
You know how when the work day is dragging on and you’re thinking in your head it has to be 2:30-3:00 yet you glance at the clock and it’s 9:45 A.M? That’s the same prey that dieters can follow into when they overestimate themselves. You might think you’re eating healthy by bringing a salad to work but once you’ve finished adding Bacon Bits, ham, olives, cheese, french dressing, and a Snickers bar you’ve got about 700 calories in one meal. You may feel that your 30 min walk on the treadmill burned 600 calories, when you really burned 250 calores. In order to truly avoid a weight loss sabotage be honest with yourself on what you eat and how much you work out. Embrace meal planning and do research as to how many calories certain exercises burn.
By exercising a little faith in yourself, these weight loss booby traps are nothing more than a minor speed bump on your path to success.