Before we take a look at the 7 psychological habits that impede weight loss, we need to examine what leads to these self-sabotaging acts.
Are Your Psychological Habits Impeding Your Weight Loss?
Because you’re trapped in the 7 psychological habits that impede weight loss, you gradually revert to your old bad habits. Although you’re cautious for a while, you lose some weight, and increase your fitness. You know what you should do, but you can’t manage to pull it off. With everything you know about weight loss, you feel like you could write a diet book. But you don’t do anything about it
The truth is that knowing what to do and really executing it are two completely different things. It’s all too simple to jump from one diet to the next without ever sticking to one. Our thinking, psychology, and habits all play a role in our success (or lack thereof). Although we might not be aware of it.
You most likely believe you know how to reduce weight. But did you know that psychology accounts for 90% of weight loss? Yes, you should eat fewer calories and exercise more. However, in order to lose weight successfully, you must prepare yourself both psychologically as well as physically.
Your Subconscious Habits That Prevent You From Losing Weight.
In one university study, participants dropped 5 times more weight than the average. The key was to develop a visualization method that allowed them to see themselves achieving their goals and the impact it would have on their lives if they were successful in changing their psychological habits. 1
Put Your Mental Powers to Work For You.
Take a look at some common psychological habits that could be holding you back and learn what to do about them.
What are the subconscious blocks to weight loss?
7 Psychological Trait That Prevent You From Losing Weight Include the Following:
You Are Impatient
Patience is important. You must understand that if you dramatically reduce your calorie intake, you will lose muscle tissue and deprive your body of important nutrients. For most adults, losing 1 to 3 pounds each week is a reasonable goal.
It is important to take baby steps. Small changes add up. Focus on one habit at a time instead of trying to transform your lifestyle in a single day. You might try eating an additional serving of vegetables each day or switch from full fat to low fat dairy products.
You Compare Yourself to Others
Avoid comparing yourself to others, as tough as it may be to do so. Take pride in your own physique and abilities. Don’t bother trying to stay up with celebrities who have the time and money to spend on pricey spas and all-day workouts.
Give yourself some wiggle room. Don’t even think about banned foods. A tight diet may make you more susceptible to temptation. Smaller portions of your favourite sweets can be enjoyed or saved for special occasions, or better yet, substitute fresh fruits for candies. They are delicious and nutritious too.
You Have a Negative Body Image
If you’re attempting to alter your body size and shape, you may be dissatisfied with how it now appears. Of course, desiring to better your health or attractiveness is a good thing. However, having a negative body image might stymie your progress and harm your self-esteem.
A great book to read, is “The Magic Power of Self-Image Psychology”
by Dr. Maxwel Maltz
A bad body image is linked to self-worth for certain people. They may believe that their worth is dictated by their physical type, shape, or size, as well as the food they consume.
When trying to build good eating habits or reach and maintain a healthy weight, this can come in the way of success. A bad body image is also linked to unhealthy eating habits and other issues.
Those who are preoccupied with their weight and appearance may feel embarrassed in public, avoid physical activity owing to self-consciousness, and have excessive emotions of looking fat after eating. They may priorities low-calorie foods above nutrient-dense foods and categories things as “good” or “bad.”
You Sabotage Your Weight Loss Effort
You sabotage your weight loss effort when you do not eat enough during the day. When you snack in between meals. If you eat too much sugar. Not drinking enough water because you’re one of those people who do not like to drink water.
Water is vital to your health
Did you know that water is the main transport media of your body? It delivers nutrients to the cells, it is essential to digestion because it helps the body absorb, assimilate and eliminate.
When compare to food, water has proven to be far more vital to your survival. You could go for about five weeks without food but only about five days without water.
Your body is more than 50% water
Why is that? Because your body consist of about 60% water, your muscles are made up of about 75% water, your brain about 75% water, your blood about 82% water and your bones constitute about 25% water. That is why on average, you require about 3 quarts of water per day.
To find out how much water you need, based on your body weight, you divide your body weight in pounds by 2 to determine the amount of water you should consume in ounces per day. If for example, your body weight is 150-pounds, then 150 divided by 2 gives you 75. You therefore, need to consume 75 ounces of water per day.
You don’t want to give up your beer although you consume 103 calories each time you drink 355 ml of light beer and up to a whopping 350 calories per 355 ml of craft beer.
Somehow, you don’t like green leafy vegetables, although they are full of nutrients. You give in to quick fixes, short-term diets that just don’t work, because they are just another way to sabotage your weight loss efforts.
You Use Food to Help Relieve Stress
Comfort food gets its name for a reason. Eating is pleasurable to most people. And, when faced with a stressful situation, some people turn to eating as a means of calming their emotions. While this is a typical practise among people of all shapes and sizes, it can be problematic if you are attempting to lose weight or if eating is your sole means of stress relief.
Related: How to overcome emotional eating
Having An All-or-nothing Attitude to Your Diet.
Consider taking incremental steps and setting short-term goals if all-or-nothing mentality is keeping you from sticking to your food plan. To begin, choose one specific healthy modification that is both reasonable and feasible.
Remind yourself that perfection isn’t the aim; rather, every effort to guide oneself in the correct direction is progress to be proud of. This is another step in overcoming the 7 psychological habits that impede weight loss
You Attempt to Go It Alone Instead Of Seeking Support:
- Ask for help. Many studies have found that the social support in programs like Second Life: can make a big difference. Let your family and friends know what kind of help you need. Ask your partner to refrain from teasing you or you should hang out with someone who eats healthy.
- Find a buddy. Slimming down is more fun when you have a fitness partner. You may also feel more accountable knowing that someone else is depending on you.
- Go online. Are you relying more on virtual communications these days? Use your computer to take Zumba classes or work with a nutritionist. Join Second Life where you can share advice and get encouragement.
- See your doctor. You may need to check with your physician before you start a weight loss program. That’s especially true if you’re significantly overweight, sedentary, or coping with a chronic health condition.
How To Plan Ahead Instead Of Eating Mindlessly:
- Set goals. Increase your chances for success by setting specific and compelling targets. You might aim to lose a certain number of pounds or inches off your waistline each month. You could also use process goals, like eating breakfast each day or cutting back on sugar.
- Create menus. It’s easier to make healthy choices when you decide what to eat in advance. Who needs junk food when you have delicious and nutritious meals and snacks to look forward to?
- Shop carefully. More than 70% of supermarket items are ultra-processed products high in sugar, salt, saturated fat, and empty calories. Stick to the outer aisles where you’ll find vegetables, fruits, and other whole foods. Read labels carefully to understand what you’re buying.
- Monitor your schedule. Do you eat for entertainment or comfort? Try managing your time differently, so you can enjoy more enriching non-food activities. Turn off your TV and play tennis. Invite friends to join you for a hike instead of your usual weekend brunch. These are by no means exhaustive steps that you can take to combat the 7 psychological habits that impede weight loss.
Change Your Mindset
Changing your mindset can give you the motivation you need to lose weight and keep it off. Develop mental habits that will help you to reshape your body and enjoy a long and active life.
If you’re struggling with Psychological Habits That Prevent You From Losing Weight because your weight is above where you want it to be. A slight change in your lifestyle or even your workout routine can make a big difference. Having the right equipment can enhance the effects and help you achieve the body you want and deserve.