If I’m being honest, I don’t like speaking approximately the mental blocks to weight loss due to the fact I’m a wellness educate, no longer a weight reduction instruct… But!
Since I assist girls prevent
overeating by way of addressing their psychology, I actually have additionally helped some
of them shed pounds… by way of default.
Best of all, those girls misplaced weight without dieting (because I firmly accept as true with that diets don’t paintings) and found a regular courting with meals in the process.
I call this procedure Psycho-Spiritual Wellness: a course to feeling ordinary round food and, yes, achieving your herbal weight.
Through Psycho-Spiritual Wellness, you may deal with the mental blocks to weight loss that trigger self-sabotage.
First I’ll percentage a few psychology around self-sabotage, then dig into the listing.
At the end of this publish, there’s additionally a QUIZ in your eating psychology electricity. If you’re curious, click on here to jump immediately to it!
The Psychology of Weight Loss & Self-Sabotage
Self-sabotage lies at the coronary heart of weight loss psychology. It’s the “two steps forward, steps backwards” dance that continues our weight stuck. And it’s not due to the fact we’re silly.
Most humans recognize what a calorie is and what healthful meals is (commonly talking). The problem takes place whilst we understand what movement we need to take (like no night time consuming) after which we do it anyway.
Despite famous belief, self-sabotage isn’t a sign of low willpower! It’s virtually the end result of the primary psychological block to weight reduction:
Subconsciously getting a higher effective gain from staying obese than losing weight.
This sounds loopy, I understand. Most folks that need to shed pounds are convinced that we’re past prepared! But often, while self-sabotage is concerned, we’re virtually getting some thing fantastic out of the warfare with food.
Here’s a video where I provide an explanation for this in addition:
This is simply the principle mental block, though. There are many others.
What Are the Psychological Blocks to Weight Loss?
Here are the pinnacle mental triggers for self-sabotage that get inside the manner of our weight loss desires:
1. You’re a “foodie,” that is code for being a “hedonic eater”
Short story: Make sure you’re getting enough joy from our existence outdoor of food, otherwise you’ll compulsively consume.
Food is fun. And this absolutely poses as a psychological blocks to weight reduction while food is your only pleasure.
If you don’t have joy elsewhere on your existence, you’ll subconsciously get it from food.
This is why we compulsively shovel snacks into our mouths when we get home from work, even though we’re now not hungry.
It’s referred to as hedonic ingesting, and it’s an issue for loads of human beings. This is probably the number 1 mental reason of overeating for “foodies” out there.
2. You’re stressing over meals — and pressure makes you benefit weight, no longer lose it
Short tale: Stop attempting so difficult, seriously. (And the following step explains how.)
Stress is a huge mental block to weight loss. It’s one of the reasons why proscribing your food plan reasons you to gain weight in the end. Here’s an ideal instance:
Do you don’t forget a time while you completed a huge task (a big challenge, like graduating college) and felt amazing pressure unfastened?
Did you happen to lose a piece of weight when that occurred, even though you had been celebrating and eating all varieties of “awful meals”?
That’s due to the fact your body responds virtually nicely to consuming in strain-loose environments. It’s simplest when we prevent listening to our our bodies (and begin dieting, restricting, and depriving) that we start to battle.
three. You’re limiting your food plan — and for every restrict, there is an same and opposite binge
Short story: Giving up weight-reduction plan helps relieve strain (which aids with weight loss) and it eliminates considered one of the largest triggers for compulsive ingesting: restrict.
Ironically, weight-reduction plan itself is a top mental block to weight loss. Even even though we restrict our intake (of energy, sweets, carbs, whatever), we become consuming greater — often at night, whilst it incorporates the worst punch.
I recognize that now not-weight-reduction plan triggers the fear of gaining weight, but zoom out and have a look at the huge photo: if we preserve gaining and dropping the identical 10 pounds, then actually diets don’t paintings.
And! When you surrender dieting and not have food to obsess over, it forces you to observe the mental reasons for overeating — and that is what makes the distinction.
If you want greater recommendation, see the steps to prevent dieting and the levels of giving up weight-reduction plan, so that you recognize what you’re up in opposition to.
4. You weigh your self too frequently — and it’s messing with your head
Short tale: The scale (and the emotional curler coaster of weighing your self) has got to go.
Action step: Throw away the size, or at the least put it away, out of sight.
Checking your weight each morning is traumatic. I suggest, whilst the number goes down, we feel super. But when the number is going up (for some of uncontrollable reasons, like water retention), we get depressed and stressed.
That scale has got to go. If you need to conquer the mental blocks to weight loss, you want to stop weighing yourself.
five. You hate losing food — it’s the biggie for maximum humans
Short story: If you’re now not inclined to waste a bit meals, you won’t be able to honor your hunger and fullness.
As Geneen Roth once stated: it both goes to your mouth or in the trash — both manner it’s far wasted. But losing food is tough and deeply triggering.
Most people have hangups on the subject of wasting meals. And it runs so deep, I can’t even touch on it here. If you struggle, cross study my different publish on why we hate wasting meals.
6. You’re losing your self-control — on the incorrect ability!
Short story: If you’re not inclined to be uncomfortable, you’ll subconsciously numb out with meals.
Most folks assume that if we just had greater self-control, then we’d be capable of shed pounds. But I firmly trust that many compulsive eaters actually have heaps of self-control.
Watch this video to listen my cause why (it’s my private favourite):
Short tale: diets don’t paintings due to the fact you’re targeted on constructing the wrong ability (restricting your food plan). A a lot higher talent to develop is what I call emotional tolerance.
Most psychological blocks to weight loss revolve around resistance to being uncomfortable. Therefore, it’s vital to discover ways to make peace with soreness.
7. You don’t need to lose buddies by using dropping weight — sadly, it’s a component
Short tale: You want to be inclined to let pass of a few relationships whilst you shed pounds. Sad, however proper.
Do you vent on your girlfriends about feeling fat or which diets you’ve been trying currently? Surprisingly, we may additionally subconsciously fear losing those friendships if we shed pounds.
Some thin people get hated on only for being thin. Most of us, sooner or later, have looked at thin people with envy. If you all at once grow to be certainly one of them, your pals might not enjoy venting round you, or maybe being round you. It’s messed up, however authentic.
Fortunately, this is also a sign that you were in bad agency earlier than, and it’s time to let move of the vintage to make room for the new (i.e. greater supportive friendships).
A new circle of buddies can assist reduce the psychological blocks to weight loss, because your relationships now not depend upon your battle with food.
8. You’re looking for vindictive triumph — and at the same time as I don’t blame you, it’s backfiring
Short tale: When we subconsciously make weight reduction imply more than it should mean, we will block ourselves from getting there.
Vindictive triumph is characterized by means of the preference to show superiority over others whilst doing it a way that causes humiliation of others, in line with psychoanalyst Karen Horney.
Personally, after I was more youthful, weight reduction became very inspired through vindictive triumph. I desired to be skinny in order that I should “show up” the pretty girls in school. And sincerely, that’s one motive why it never worked out. There turned into too much on the line.
When our entire reputation is on the road, the preference to shed pounds will become its very own mental block to weight reduction.
This is an excellent instance of how our ideals cause self-sabotage.
nine. You’re retaining ideals that cause self-sabotage — and also you don’t even understand it
Short tale: You received’t know your personal mental blocks to weight loss till you put pen to paper.
As Joan Didion as soon as stated, “I don’t understand what I suppose till I write it down.“
Personally, I in no way understood the precise reasons why I used to self-sabotage my weight loss efforts till I found the magic of self-inquiry.
Self-inquiry genuinely way asking your self questions — but the important component is to separate your mind onto paper. This is how you can discover the subconscious motives for self-sabotage.
My workbook Why We Do the Things We Do is designed to help with simply that.
If you’re afraid of gaining weight in case you stop dieting, I guarantee there are subconscious beliefs heightening that worry. Once you grow to be aware of them, you can allow them to cross. But you have to do the paintings.
Get a replica. You won’t regret it. (I got a few epiphanies myself after I did it, and I made the dang element.)
Mastering the Psychology of Weight Loss
As you can see, the triggers for self-sabotage and compulsive ingesting have nearly not anything to do with food.
That’s why Psycho-Spiritual Wellness makes a speciality of psychology and spirituality to help you stop overeating and attain your herbal weight.
No forcing, no preventing, no dieting. Just you developing toward your self. Yum.
This publish is accomplished, but that is simply one slice of the Psycho-Spiritual Wellness pie! To learn more, check out the free e-book under, which includes a loose five-day course in Psycho-Spiritual Wellness to catch you up to speed.
Originally posted February 10, 2018 // Last up to date January 15, 2020