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Weight loss plateaus are common and a natural part of losing weight and getting fit. However, have you ever sensed that maybe you were holding yourself back and contributing to your lack of progress? If so, you may be engaging in self-sabotage behavior.
What is Self-Sabotage?
Self-sabotage has been defined as is “a state of mind and state of being which damages our belief in ourselves and our abilities to achieve that which we want." The most recognizable sign of self-sabotage behavior is when there is no real explanation for why you have not been able to accomplish your goals. The skill, the ability, and the desire are all there, however, something STILL stops you moving forward.
ASK YOURSELF - Are You Self-Sabotaging?
- Do you tell yourself that you're eating healthy when you know you're not?
- Have you made great progress but have now lost control of your eating/exercise more than you did before?
- Do you tell yourself that you've worked hard and deserve to cheat?
- Are you placing yourself in situations that guarantee you will cheat and/or not exercise?
- Do you stay too busy taking care of others or projects so that you can avoid dealing with your workouts and your diet?
- Do you refuse to plan your menu or your workouts because you are “too busy" or don't want to feel pressured?
- Do you tell yourself that eating right is too hard and you aren’t disciplined enough to follow through?
- Do you tell yourself that you don’t deserve to have good things happen to you?
If you answered YES to any of these questions chances are you are self-sabotaging and bringing your weight- loss progress to a halt. Next time we will explore where self-sabotage behavior comes from.
Tara Griffith, MA, MFT
Laparoscopic Associates of San Francisco
WLS Support Services
*DISCLAIMER*
The information provided within this forum is intended for GENERAL EDUCATIONAL PURPOSES ONLY. Answers, comments, and opinions provided are not intended to substitute for informed professional medical, psychiatric, psychological, or other professional advice.
As this is an open forum on the Internet, your questions and answers will be seen by others. It is possible that an unqualified individual may post a reply to questions. Always seek the advice of your personal physician or other qualified health provider for any questions you may have regarding any specific medical condition or mental health issue.
Information provided in this forum DOES NOT constitute a therapist-patient relationship between you and Tara Griffith, MFT.
The last several months have been fairly busy ones here at OH and we are really excited
about this upcoming release. First, long overdue is the public release of OH Groups. You
will now be able to start and manage your own public groups. Second, is a major update
to Health Tracker....Activity! We are planning to release these new features on Wednesday evening, October 7, 2009.
OH Groups
Getting to OH Groups is easy. Just click on the Groups tab at the top of any page on ObesityHelp. OH Groups allows you to start and manage your own groups, you can find groups that suit your interests and find support groups in your area. |
If you are looking for an OH Group that focuses on a specific topic, you can browse groups by category. |
Activity
|
To get to your Activity Tracker, click “My OH" at the top of any page on ObesityHelp, select “Health Tracker" on the left and then click the “Activity" tab. |
Understanding your total daily caloric expenditure requires more than just knowing how many calories you burned on the treadmill. In your Health Tracker settings area you are now able to estimate the caloric expenditure of your resting metabolic rate (RMR) and lifestyle. These estimates are integrated and displayed with the caloric expenditure of the activities you have logged. |
Your exercise log allows you to search for and add strength training exercises, cardiovascular exercises and general activities to your daily log. Caloric expenditure is auto calculated for a number of activities already included in our database of exercises. Pie charts display details about caloric expenditure and time for each type of activity. |
Sets can be added and subtracted from strength training exercises. Reps and weight used can be entered for each set. |
A number of details can be tracked for cardiovascular exercises and general activities. Some of these variables include, time, distance, calories burned, average heart rate, average power, altitude gained and average grade. |
If you can’t find the exercise or activity you have participated in, you can also add your own custom exercises. |
| Other updates include the ability to create list of your favorite exercises, reports have been updated to include a number of activity items, the nutrition search has been enhanced and we have managed to slip in a sweet macronutrient report under the “Reports" tab. If you have any questions, comments or concerns about the features in this release, please submit those here. If your are new to ObesityHelp or have not used ObesityHelp's Health Tracker before, you can learn about the first release here and the second release here. Need help using Health Tracker? Click here for help. Enjoy! |
Lois
Amy Ingols, Registered Dietitian
Laparoscopic Associates of San Francisco
This is a great topic. I had a gastric bypass on October 27, 2008 - almost exactly a year ago - and have lost 112 lbs. so far. I'm within 12 lbs of the goal set by my surgeon, although I'd like to lose a few more than that, but lately have been finding it harder to stick to my eating plan. I've had very little head hunger until the past couple of months, during which we've moved to the Big Island from Louisiana, leaving my support system behind except for my husband. I'm used to moving frequently with the military, but this move has been unusually stressful and it would have been easy to fall back into the mindless eating trap that got me here to begin with.
I thought your suggestions were excellent, and I've used some of them with success. I have a couple more suggestions as well:
1. My favorite exercise tool is a weighted hula hoop - just 10 minutes with it puts a smile on my face no matter what else is going on. I also check out exercise videos at the library to add something new to my routine.
2. I don't crave unhealthy foods if I have something healthy on hand that seems like a splurge. I love greek yogurt but it's pretty expensive at my local grocery store, so I bought a yogurt maker and am experimenting with new flavors. (Putting extra powdered milk in the mixture makes the yogurt thicker, by the way). Protein ice cream made in an electri**** cream maker is another favorite treat.
3. Keep "before" and "after" pictures on the refrigerator - even if you haven't reached goal weight yet, a reminder of how far you've come makes it easier to resist temptation. I also measure myself once a month - neck, bust, waist, hips, thighs, etc. - to keep track of my progress. I discovered yesterday that I've lost 27 inches off my waist in the past year, so that's a pretty good motivator to keep up the good work. And, although I've given away most of my size 28's, I keep the outfit I wore to my first appointment with my weight loss surgeon hanging in my closet next to the much cuter mediums and smalls that I wear now.
Just a few thoughts,
Marcy B
Sorry you're under the weather. Hope you're feeling better soon! ((hugs))
Kathy S. · 0 replies · 5132 views
