If you’re trying to lose weight and feel like you’re doing everything right—sticking to your diet, exercising regularly, and staying consistent—but still aren’t seeing results, you might be unknowingly sabotaging yourself with certain daily habits.
These habits may seem harmless but could be quietly holding you back from achieving the progress you deserve.
In this post, we’ll explore 3 of the most common self-sabotage habits I’ve seen in my clients and provide actionable tips on how to fix them.
These changes aren’t complicated, but they can make a huge difference when it comes to seeing real results. Plus, I’ll share some inspiring success stories of clients who broke through these habits and saw major transformations!
1. Self-Sabotage Habit #1: Negative Self-Talk
We all know how powerful our thoughts can be, but did you know that negative self-talk could be keeping you from reaching your weight loss goals?
If you constantly tell yourself things like, “I’ll never be able to lose weight,” or “I always give up,” those thoughts will influence your actions and lead to self-sabotage.
Take one of my clients, Gaenor, for example.
She used to justify poor food choices by telling herself she needed them to maintain her energy levels.
This negative inner dialogue kept her stuck, and it wasn’t until she recognized this self-talk pattern that she could make a change.
How to Fix It:
Start by becoming aware of your negative thoughts. When you catch yourself thinking something negative, challenge it.
Ask yourself, “Is this really true?” Replace that thought with something more constructive, like, “I am capable of making healthy choices, even when it’s hard.” Over time, this shift in mindset will positively impact your habits and decisions.
2. Self-Sabotage Habit #2: What Lives in Your Kitchen
You’ve probably heard the phrase, “You can’t out-exercise a bad diet,” and that’s especially true if your kitchen is full of foods that are working against your goals.
What you choose to bring into your home dictates what’s available when you’re feeling hungry or tired.
One of my clients, Marie, was able to lose 57 lbs while still enjoying foods like cheese in moderation by making small, smart changes to her shopping habits.
If your kitchen is filled with ultra-processed snacks and sugary foods, it’s much harder to make healthy choices.
Having easy access to junk food can lead to unintentional overeating, especially when you’re feeling stressed or tired.
How to Fix It:
Do a quick audit of your kitchen. What lives there? Start by getting rid of foods that tend to trigger overeating or that you turn to when you’re feeling emotional.
You don’t need to cut out everything you love, but make sure that the majority of what’s in your kitchen supports your goals. Use the A/B method—next time you’re grocery shopping, replace some of your usual snacks with healthier alternatives.
This small tweak will help you stay on track and feel more in control of your choices.
3. Self-Sabotage Habit #3: Failing to Plan
“Failing to plan is planning to fail,” as the saying goes. If you’re not planning your meals or exercise routine, you’re setting yourself up for decision fatigue.
This leads to impulsive choices, like grabbing takeout or skipping a workout. One of my clients, Helen, found herself stuck in this cycle, especially with her busy schedule. But once she started planning simple actions—like preparing a healthy breakfast ahead of time—she lost 22 lbs and accomplished major fitness goals.
How to Fix It:
Start small. You don’t need a complicated meal plan to get started. Begin by planning out just one meal for the day—maybe breakfast for the week—and then build from there. Likewise, plan your workouts in advance so they’re non-negotiable. This small step can prevent last-minute choices that derail your progress.
Mindset is the Key
These habits have one common factor: mindset. Your approach and attitude towards your weight loss journey are more important than any specific diet or exercise plan. It’s not just about what you eat or how much you exercise; it’s about how you think and plan for success.
If you’ve been struggling with self-sabotage, now is the time to take control of your habits. Start small, make simple changes, and you’ll start to see progress.
Want to know where you’re at with your mindset and habits?
Take my Boost Weight Loss Assessment for personalised insights and discover how to break through the barriers holding you back.
Click here to take the assessment and start transforming your habits today!
Comments