Body and Mind Matters: The Role of Self-Esteem in Successful Weight Loss
October 28, 2024The Role of Self-Esteem in Successful Weight Loss: Many individuals have searched the world over, looking for that ever-evasive ‘magic’ weight loss pill. Given the value our culture places on appearances and the health implications of excess weight, this is not surprising. But, what if the ‘magic’ can come from within ourselves?
If you’ve ever read any of my articles, you know that I am a Life and Wellness Coach, Psychotherapist, and Fitness Trainer who has worked with clients extensively to overcome emotional eating. A very important part of that process involves fostering healthy self-esteem, so let’s consider the role self-esteem plays in successful weight loss.
The Definition and Role of Self-Esteem
Self-esteem can be defined as having faith in oneself and one’s worth and abilities. Merriam-Webster defines self-esteem as “confidence and satisfaction in oneself; self-respect” (2016). Sounds simple enough on paper, but that’s often not the case in reality. Self-esteem is an individual quality that can be impacted by a myriad of factors, including how we were raised, what we were taught in school, and our life experiences.
As a personal example, I can still recall turning to a trusted advisor when I was just out of college and struggling to find my way. Since I admired her, I valued her opinion—too much. When I confided my hopes and dreams, she pronounced defeat over my life. “What makes you so special? Why should you get to do what you want to do in life?” Feeling blindsided by her harsh words, I internalized them and brought Ben & Jerry home with me. The incident was another blow to my already fragile self-esteem. Fortunately, I worked hard to sort through the muck she dished out way back then. I triple-dog-dare her to spew such nonsense at me today!
Self-Esteem Can Be Very Fragile
Facetiousness aside, self-esteem can be very fragile in people who have endured many hardships, abusive situations, or bullying. Having a physical condition can worsen self-esteem. Carrying excess body weight, for instance, can make an individual feel ashamed of himself. And feeling ashamed of one’s self can contribute to an individual becoming overweight in the first place.
Low self-esteem can be marked by feelings of shame, self-blame, timidness, poor relationships, trouble drawing boundaries, and lack of success. These pervasive feelings can easily carry over to weight loss efforts. For instance, feeling bad about oneself can cause someone to isolate, spurring feelings of depression and loneliness as well as an excuse to avoid the gym. A deep-seated belief that one is unworthy of success or responsible for all the world’s problems will often surface as self-sabotage and emotional eating. Self-sabotage and emotional eating will, in turn, result in feelings of guilt and shame, further eroding self-esteem and foiling weight loss efforts.
Since the role of self-esteem can have far-reaching effects on quality of life, it behooves us to actively work to improve our self-esteem. To that end, below are some steps to take to improve self-esteem and enhance weight loss efforts.
1.
Complete projects and hobbies unrelated to your weight loss goals.
Be sure to actually finish what you start. The sense of self-efficacy will boost your self-respect.
2.
Learn to identify & challenge negative self-talk.
Begin to catch the negative thoughts you have been conditioned to believe and challenge their validity.
3.
Practice excellent self-care.
Schedule time for rest and relaxation when you need it. You are worthy of breaks, and your body will thank you for it. Find self-care techniques that work for you and give yourself permission to incorporate them into your routine.
4.
Eliminate the idea of “good” and “bad” foods.
Labeling foods as “good” and “bad” tends to lead to restrictive behaviors, which, in turn, usually result in binge eating. Learn to identify whole foods versus highly-processed “foodstuffs” and make meal choices based on the ingredients that make your body feel well.
5.
Reduce guilt and shame stemming from food intake.
Learn to think through your food choices and accept the consequences. Think “Choices and Consequences.” As an adult, it’s your call. If your decisions are not producing the results you want, make new choices!
6.
Disentangle your self-worth from the number on the scale.
“Dieters” tend to equate food choices with self-worth. Break the dieting mindset and aim for lifestyle changes you can sustain over the long-term.
7.
Make small, gradual changes.
Attempting to overhaul all your habits at once is a recipe for disaster. Incorporate little changes into your schedule until they become routine. Then, add additional changes.
8.
Treat yourself to non-food rewards.
I would venture to guess that every dieter has fallen into the trap of thinking, “I’ve been so ‘good’ all week; I deserve this chocolate [or ice cream or whatever].” While you may “deserve” whatever you would like to eat, it may not be beneficial to you. Condition yourself to appreciate non-food treats, such as a long bubble bath, a walk in nature, or a massage.
For additional suggestions, refer to my previous article entitled, “13 Ways to Enhance Your Self-Esteem.”
Is there something on your mind that you would like me to address in upcoming columns? Submit your comments and questions to me here.
Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer
 | ABOUT THE AUTHOR Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer with advanced degrees in Behavioral Science, Psychology, and Marriage and Family Therapy. She works with clients to redesign their lifestyle habits. Subscribe to the Formula For Excellence® newsletter to receive a Free Habit Tracker and occasional health and wellness tips. Read more articles by Coach Jenna! |
