The Psychology of Weight Loss and Self-Sabotage
The psychology of weight loss is intertwined with self-sabotage, which causes us to remain stagnant in the “two steps forward, two steps back” cycle despite our knowledge of better habits.
Diet culture has taught the majority of us to focus on calorie and carbohydrate intake, causing us to be overly concerned with food and neglect the mental barriers hindering weight loss. However, it is crucial to address these psychological obstacles as they are the most critical factor.
The majority of individuals possess knowledge about calories and nutritious food. However, the issue arises when we have the intention to perform a specific task, yet uncontrollably act in opposition to our desired behavior. For instance, making a commitment to “eat normally” but ultimately succumbing to impulsive binge eating while standing in front of the refrigerator at night.
Psychological Blocks to Weight Loss
1. You’re a “foodie,” which is code for being a “hedonic eater”
Are you familiar with the concept of hedonic consumption?
In essence, hedonic eating refers to the act of consuming food solely for enjoyment. Despite the fact that every instance of eating can appear to be hedonic eating – as all eating can induce pleasurable feelings – the concept of hedonic eating varies.
Hedonic eating does not refer to bingeing on chips that don’t excite you much as they do not offer sufficient pleasure. Rather, this type of eating entails consuming intensely gratifying foods – those that you genuinely relish and take pleasure in.
Do you find chips unappetizing when you’re not a big fan of them? Then it isn’t considered hedonic eating. However, indulging in a pint of caramel cluster brownie fudge ice cream that you’ve been thinking about since the start of your work day would be considered hedonic eating.
Experiencing joy is a fundamental requirement for human beings, and if we are unable to obtain it from other sources, we will unconsciously turn to food. The remedy, therefore, is to cultivate more avenues for joy in your life beyond food as a means of combatting hedonic eating.
2. You’re stressing over food — and stress makes you gain weight, not lose it
Due to your body’s survival mechanism, weight loss becomes challenging when you are under stress. Your body does not release fat stores efficiently while stressed since it is biologically unproductive. The presence of body fat serves as a source of energy, which is one of its advantages.
Can you recall a moment when you completed a significant project – a milestone in your life, such as leaving a job you despise or retiring – and experienced a high level of relaxation?
Were you able to shed some pounds even though you indulged in celebratory and unhealthy foods? This is owing to the fact that your body reacts positively to eating in tranquil settings.
Experiencing stress can significantly hinder weight loss progress as it signals to the body that it is in danger, prompting a defense mechanism. In response, the body clings onto stored body fat as a means of providing energy in case of an emergency situation. This clever strategy is just one example of how our bodies adapt to keep us safe.
However, this obstacle in the realm of weight loss is quite complex. Even though increasing pleasurable eating is a simple approach (just add more happiness to your life), reducing stress requires intricate tactics.
If your rigid thinking is interfering with your adherence to your diet regimen, try implementing gradual changes and establishing achievable objectives. Begin by pinpointing one particular healthy alteration that is feasible and realistic. Bear in mind that the objective isn’t faultlessness, but rather, making strides towards a healthier lifestyle, no matter how small, is worthy of recognition.
You could consider taking a 15-minute walk every evening after dinner. Make it your objective and concentrate on achieving it for a week. It would be helpful to keep a record of your accomplishments by writing down notes in a journal every day. And don’t forget to acknowledge your efforts. Keep in mind that even a small step is better than doing nothing at all.
By taking gradual measures, you can prevent yourself from implementing numerous alterations simultaneously. Undertaking many things at once can lead to feeling swamped and losing the drive to continue. Conversely, accomplishing a small modification can invoke a sense of achievement that serves as motivation to persist.
Finding a new job can be a daunting task, especially for those individuals who are experiencing an overwhelming amount of work-related stress.
3. You’re restricting your diet — and for every restriction, there is an equal and opposite binge
Relieving stress by abandoning dieting can aid in weight loss and eliminate one of the primary causes of overeating – constraints.
Paradoxically, attempting to lose weight by dieting poses a mental hindrance despite the primary goal being weight reduction rather than gain. However, scientific research indicates that dieting can ultimately result in weight gain, not loss, in the long run.
If we establish regulations and constraints on what we eat, we tend to defy them and indulge excessively in the very items we’re trying to constrain. However, abandoning dieting and detaching oneself from the scrutiny of meals can lead to examination of the underlying psychological causes of overeating, resulting in significant change.
In order to obtain additional advice, refer to the measures for ending dieting and the phases of abandoning diets, which will provide insight into the task ahead.
4. You hate wasting food — it’s the biggie for most people
Honoring your hunger and fullness requires occasional willingness to waste food. Geneen Roth’s quote emphasizes that whether it’s consumed or disposed of, it is still wasted. However, wasting food can be a difficult and strongly emotional experience.
Some of us are averse to wasting food due to being taught by our parents to eat everything on our plates. Upon closer examination, however, our distaste for wasting food is not genuine, but rather a result of the guilty feelings stemming from our childhood conditioning.
At times, it is inevitable to discard certain amounts of food when you are acknowledging your hunger and satiety, particularly if you frequently dine out as eateries have a reputation for providing excessive portions.
The culture of discarding objects without thought has caused significant harm. If you identify with struggling to lose weight due to a mental barrier, begin by minimizing food waste. This can be accomplished through conscientious ordering and taking home leftovers.
By taking action, you can make a real difference in the planet’s well-being. Indulging in excess food to avoid waste is pointless since the food is ultimately wasted, regardless of whether it’s consumed or discarded.
As a result of wasting less food in general, the upward domino effect occurs, leading to reduced guilt when leaving food behind in situations such as having leftovers at a restaurant but being unable to take it to-go due to other commitments.
5. Your diet is making you feel crazy because your body is wired to survive
By restricting your food intake, dieting initiates a sequence of physiological alterations (such as hormonal adjustments) that boost your cravings and compel you to search for nourishment. This is not irrational behavior, but rather a natural response dictated by your bodily functions.
When you feel like you’ve failed to adhere to a diet, it is probably because you have a talent for dieting. Surprisingly, your body is designed to survive and will respond accordingly by increasing your appetite and urging you to find food when you deprive yourself of food.
The majority of individuals believe that weight loss would be achievable if they possessed greater willpower.
When we apply our willpower solely to impose a limiting diet, it can lead to complications, particularly if we neglect our psychological well-being. Research has demonstrated that when we reduce our calorie intake, it can trigger a rise in our hunger levels – hardly a surprise – which is among the many triggers for our erratic eating patterns.
When you limit your food intake, your body reacts by producing hunger hormones and triggering various biological changes that result in a stronger urge to seek out food.
Once more, dieting has the potential to negatively impact one’s self-confidence. Despite being instructed to restrict food intake, dieting can actually lead to an obsessive preoccupation with food due to our natural survival instincts.
6. Negative body image
Those who desire to alter their body’s size and shape may feel dissatisfied with its current appearance. While there’s nothing wrong with seeking better health or a more pleasing aesthetic, a negative body image can impede progress and harm self-confidence.
Self-worth can be linked to a negative body image for certain individuals as they may believe that their body, shape, size, or eating habits determine their value.
Obstacles may arise when attempting to form healthy eating habits or achieve and sustain a healthy weight due to this. Additionally, adverse self-perception is connected to unhealthy eating behaviors and other difficulties.
People who obsessively worry about their weight and appearance may feel ashamed in public, avoid certain activities due to self-consciousness, and experience an unwarranted sensation of fatness after eating. They may prioritize low-calorie foods over nutrient-dense ones and categorize foods as “healthy” or “unhealthy”.
If you continuously have negative thoughts about your body, it is essential to consult a qualified mental health professional. Trying to manage your body through diet and exercise can have a detrimental effect on your relationship with food and physical activity. These should contribute to a general sense of well-being, not just a number on the scale.
It remains uncertain whether an unhealthy body image causes unhealthy eating habits or vice versa. However, what has been established is that harboring strong negative feelings about one’s body can impede achieving a healthy weight, and more significantly, harm one’s mental well-being and confidence.
7. Depression
It is uncertain whether depression leads to weight gain or inhibits weight loss, but there is a prevalent notion among many researchers that a connection exists. Even individuals with a healthy weight may encounter issues with weight due to depression.
Depression may cause certain individuals to experience a decrease in appetite and subsequent weight loss. Studies indicate that even the perception of being overweight can contribute to psychological discomfort and potentially trigger depression.
Weight loss can become more challenging due to symptoms associated with depression, such as sleeplessness and fatigue. Additionally, certain antidepressants prescribed commonly may lead to weight gain. Therefore, if you are experiencing depression, it is crucial to seek advice from your doctor or a mental health professional. Focusing on your mental well-being should take precedence over weight loss.
Are you mindful of the self-talk that permeates your thoughts throughout the day? Such persistent thoughts could be hindering your overall mental and emotional health.
Individuals who are susceptible to having a negative perception of their body may continuously express critical messages about their physique throughout the day. Statements such as “I am overweight” or “My body is not in shape” whether spoken aloud or internally can hinder the ability to make healthy choices when the chance arises.
All-or-nothing thinking can also manifest through self-talk. You may notice that you criticize yourself for striving for unrealistic objectives or exceeding your own high expectations.
Spend a week or two paying attention to your internal thoughts. Locate any negative messages that may be contributing to a poor self-image and document them. These messages can be challenged or substituted with a potent mantra. Mantras like “I am strong,” “I am sufficient,” or “I have made significant progress” are frequently employed to enhance self-esteem.
If you are facing difficulties in shedding weight and not seeing results, it’s possible that one of these mental obstructions could be hindering your weight loss. Moreover, there’s a chance that your body might be already at a healthy weight and losing weight isn’t required. Hence, it’s advisable to examine the reasons behind your desire to lose weight.
Instead of letting weight loss tactics work against you, use the psychology of weight loss to your advantage if you feel it’s necessary. Analyze the cause for your obstacle or “barrier” and seek assistance to achieve a healthy weight and sustain it.