When I started this blog, I promised I would be open and honest about this very difficult journey. My intention is to experience every obstacle so that I am able to steer you in the right direction and help you get through. Here’s the biggest obstacle I’ve faced and it seems to be a recurring theme: self-sabotage. So if you are wondering how to stop self-sabotaging behavior you are in the right place. We are going to create a plan of action right now.
So here’s my scenario – I committed to a 30 Day weight loss challenge and so far (this is Day 23) all I’ve been able to do is maintain my initial 3 lb weight loss. I know what to do, I have all the tools and here I am confessing to you – I’m not following my own plan!
Clearly, the problem is not the plan, it’s my commitment. I want to share this with you because I think it’s a HUGE issue for most of us. Here’s how to get back on track.
Step 1: Figure out what is causing your de-motivation.
I found an excellent article by Cath Duncan of Remembering for Good which you can read here. I really do want to attack this problem, so I suggest you do what I did and print the article and take notes. Identify the key reasons for you, and own up to those feelings. Here are some great questions to ask yourself:
Why are you trying to lose weight?
How will this weight loss make a difference in your life?
At what point will you be satisfied? How do you see yourself in the future after having accomplished your goal?
What’s been holding you back?
For me, it’s burn out, and I have a values conflict. I truly believe that I deserve to eat whatever I want, whenever I want. This is a problem. I need a way to remind myself of the long term goal – better health, more energy, a fit body, clearer mind, more productivity, less stress and a new wardrobe! (just to name a few.)
Step 2: Accept yourself exactly as you are right now.
I don’t see any point in beating yourself up for past mistakes. For whatever reason, you gave in to temptation. Let’s use this and prepare for when it happens again in the future. Be thankful for these valuable lessons and know that you are going to be better equipped to face them in the future. Remind yourself: “I am stronger than this challenge, and this challenge is making me stronger.” There’s a reason for the challenge – to teach you how to overcome it. The nice thing? It’s not your fault. It has a lot to do with hormones, and tricky food labels. I can help you with some easy quick tips for things like portion control.
Step 3: Keep track of your day.
It’s very helpful to keep a journal. I have one where I write down what I eat and the time. I also track how much water I drink. I sometimes make a note of my mood or whether or not I slept well the night before, and if I’m feeling really positive, I even log in to MyFitnessPal and track calories and exercise. You must take notes and reward yourself for the good choices you made! You will also see the pattern of bad choices, and identify the triggers. Here’s a big one for me: when I’m tired I’ll plop myself down on the couch and turn on the tv. (Who doesn’t do this?) In a previous blog, I explained that I unfortunately have conditioned myself to eat whenever the tv is on. And here’s the kicker: I never fail to write in my journal throughout the day as long as I’m happy with myself and my choices. Once I blow it, the tracking stops. So, here’s what I’m going to do: Log in to MyFitnessPal.com every day and be accountable for every moment.
Now some of these things may seem tedious. I get it! We are all busy, and who needs more stuff on their to do list? You do. Let’s be tough now, if you are here it’s because you need help, and these steps are going to get you to where you want to be. We have got to break it down and analyze the problem. Focus on the vision – you feeling amazing in your bathing suit next summer.
Step 4: Call in the team.
I don’t think I mentioned yet that this program comes with a tremendous support system. Please, quit trying to go it alone because that always leads to self-sabotage. Start by reviewing your goals. Not only will you have me at your beck and call as your coach and mentor, but we have a team of hundreds of coaches and mentors all working together to make sure you get the most out of this program. We are part of a community, a family really, and we’re all here to help you make a fresh start. You are not alone! Reach out and ask questions, complain, share, and challenge us! You will get tons of support and positive feedback. Contact me for more information about how to access daily calls, emails, Facebook groups, helpful webinars, websites, podcasts and team meetings. Most people get started with two friends – it helps with the cost and there’s no better way to stay on task and be accountable. Trust me, it’s much more fun to do this with friends, and by surrounding yourself with positive and successful individuals you really can’t go wrong. If you’re ready to get started now, I invite you to go to the contact tab above, send me an email and we’ll do this together. I can help you with the best plan at a price that works for you.