I think everyone starts the process of losing weight and creating a healthier lifestyle with the best intentions. However, within a few weeks or days, many people “fall off the wagon” and are right back where they started or worse, a few steps behind. Now they may feel like they failed, yet again, at losing weight. Does this sound familiar? I’ve been there myself many times. The difference now is that I’m paying more attention and I am able to recognize certain behaviors and situations that might be sabotaging my weight loss efforts. I don’t always have the discipline to correct these behaviors and situations immediately but just being aware is enough to keep me from falling into denial mode and pretending they don’t exist.
These are the 5 behaviors and/or situations that I have identified as roadblocks that can easily sabotage anyone’s weight loss and healthy living goals.
Relying on the latest fad diet. I have said this before, I will say it again, and will continue to say it. Diets don’t work! Stop putting your trust, body, health and control in the hands of a flawed fad diet plan. Take control over your own health through educating yourself on nutrition, calorie counting, portion control, and menu planning. Create your own plan and lifestyle that is healthy and works for everybody in your family. Only you know what your family likes and what will fit into your schedule. A couple books I recommend that really started to educate me about food and nutrition are Food Matters by Mark Bittman
Not enlisting the support of your family. Many people jump into the weight loss battle without their main weapon, their family. One of the reasons for this is that they are using some weird or extreme fad diet and probably don’t want their kids eating that way everyday or the kids reject the extreme change. This makes me think if you wouldn’t want your kids putting that stuff in their bodies then you wouldn’t want to put it in your body either. To effectively adopt a truly healthier lifestyle that will reward you for many years to come, it is important to enlist your family in the effort. This way everyone takes ownership and is involved in the family’s health.
Creating a failing environment. Don’t make losing weight harder on yourself by having your kitchen filled with temptations. If you know a certain food is your weakness, keep it out of the house. That way if you want to eat it you will have to actually leave your house and make an effort to get it. On the flip side, make sure your kitchen is filled with prepared healthy snacks and meals so when you get a craving or are hungry, you can reach for something that is not going to interfere with your hard work.
Expecting results too quickly. My favorite motto is “slow and steady wins the weight loss race.” It takes time not only to lose the weight, but also to break the old bad habits that got you there. It also takes time to build the new eating habits that will move you forward. Many people try losing weight when a big event is coming up like a reunion, vacation, wedding or party, which means they want to lose weight fast. The worst thing a person can do is to go into losing weight thinking they need to drop 30 pounds in a month. That kind of pressure is a sure-fire way to completely sabotage any weight loss goal. Don’t wait for the big event to start losing weight. Do it when nothing is scheduled or going on.
Going on the journey without a map. Obviously, I am against any type of forced diet plan however, I do think you need to have some direction. You will not move forward if you wake up everyday thinking today is the day you are going to start losing weight, only to stumble through not sure what to eat or do. This makes it too easy to comfortably fall back into your everyday habits. Create a plan that will fit into your lifestyle and write it down. Schedule in when you will exercise, research recipes and create a menu plan. Prepare your menu ahead of time so it is ready for you. Learn and master the tools that will help you create the map to take ownership over your family’s health.
These 5 behaviors/ or situation play a huge role in achieving your weight loss goals. By recognizing where your roadblocks lay, gives you the power and control to overcome them.
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Rachel says
June 6, 2011 at 6:13 pmHi Tammy
Well done with your weight loss and love your blog. I really agree with you on the taking it slow front. Slowly adopting new habits is the best way to make it a permanent change. I totally agree with your stance on diets too. I do think you have to get out of the ‘forbidden foods’ trap though too. If its forbidden its so attractive! That’s how you end up ‘falling off the wagon’ because one slip leads to a binge.
Keep up the good work
Rachel x
Tammy says
June 8, 2011 at 11:36 pmHi rachel! I know slow and steady is the only way to go. It is what worked for me and what I try to teach here and with people I talk to. Thanks so much for stopping by. Keep in touch mama!
sonnie says
June 8, 2011 at 2:52 pmThe way I have sabotaged myself is losing some weight and then rewarding myself with food. Pretty ridiculous, I know.
Stefanie says
June 9, 2011 at 1:21 amI found your blog via the SITS31DBBB forum – great site and some very valuable advice here. I always seem to fall victim to the ‘expecing results too quickly’ and getting disheartened when it happens. Adding my email to the subscription list now ♥
Tammy says
June 9, 2011 at 1:33 amHey there! Thanks so much for stopping by. I was just at your blog yesterday…it rocks!! I book marked it. Yes I think we have all fell victim to that at some point.
trish says
October 7, 2011 at 7:54 amHi Tammy, my name is Trish i live in england i am currently on the weight watchers plan,i found you via the ww it was your name that made me click on to you.Love your site and how i can calculate your recipe to fit into the point system.I agree with the slow and steady rule, in the past i have lost weight for every occasion and put it back on but this time when my daughter got engaged and told me her wedding would be a year away i decided i didn’t want to be a fat mother of the bride , i lost 54lb and felt so good in my outfit and the wedding was amazing , i still have about 28lb to shed so i will continue at ww and continue of course to log on to your blog for recipes and tips .
Trish x
Lu says
November 12, 2012 at 6:37 pmGreat post! And so true! Nice job!
Wendy Cordiva says
January 15, 2014 at 6:47 pmI would lose weight for all the wrong reasons. My husband and I would fight and I would lose weight to make him jealous. Then we would get along and I would lax.
Linda says
June 17, 2014 at 4:22 pmThe weekends sabotage my efforts :/
I do well during the week, I have my green smoothie every morning and sensible meals. But the weekend comes and I ruin it all. Social gatherings and eating out are hard for me to conquer. I run half marathons so I run about 18 miles a week. I just can’t control my weekend eating.
Heidi says
June 17, 2014 at 10:12 pmTammy, you are too cool. I thank you so much for your posts, especially your recipes. You have changed my life in many ways – helped me to eat much more healthy nutritious meals in ways that are totally convenient in my busy life. I’ve told so many people about you. Thanks for what you do!
Tammy Kresge says
June 18, 2014 at 2:43 pmAwwww thanks so much! I really appreciate it!
Donna says
June 22, 2014 at 5:34 pmHey Tammy,
Love this site just turned 60 and really would love to just eat healthier and fit better in my clothes! Have about 25 lbs to lose. Your ideas are genius have a salad in the fridge now . Going to try your green smoothies. Have kale in freezer and hope to check in with u daily!!! No more diets!!!!!
kelly says
September 18, 2014 at 12:01 pmOne more way to sabotage your weight loss is let Your sugar addict mother move in. Ugh… amazingly I can still get into my jeans but I feel like crap
Callie says
May 27, 2015 at 12:23 pmHi Tammy,
I really love your blog and this post is great. But did you know there is an ad for McDonald’s at the top of the page? Talk about sabotage, lol. Just thought I would mention that. You are awesome!