Did you know that weight loss extends beyond exercise and a healthy diet? Your mindset can also affect your weight loss journey. Here are the four most common mental barriers to weight loss. Which one are YOU?
The Inner Critic
Are you extremely hard on yourself? Is nothing ever enough when it comes to your diet? Inner Critics are ruled by their thoughts, a form of self-sabotage that can impact their weight loss journey.
Tips for Success:
- Acknowledge your self-critical voice. The first way to shift self-criticism is to become aware of it. Track your thoughts for a few days and see what you notice. Replace them with positive self-talk.
- Practice self-compassion. A lapse doesn’t have to lead to a collapse. It’s just a slip, and you get to begin again. Focus on the positive steps you’ve taken so far.
The Die-Hard Dieter
Have you ever cheated on a diet and decided to give up rather than get back on track? Setbacks often lead Die-Hard Dieters to abandon healthy habits because any misstep is seen as a complete failure.
Tips for Success:
- Embrace progress, not perfection. Consistent effort, rather than perfection, leads to the most weight loss success. Enjoy the journey and focus on the new habits you have created.
- Don’t beat yourself up. Dwelling on setbacks only makes you feel worse about yourself and will likely lead to more eating. Don’t beat yourself up. Let it go and move on.
The Social Eater
Have you ever said, “It’s okay to eat this because everyone around me is?” Social Eaters are influenced by what everyone around them eats and feel deprived if they are left out.
Tips for Success:
- Look at the menu before you arrive. If you know you’re going to dinner with friends, decide beforehand what you’ll eat. This will help you avoid temptations and ensure you stick to your plan.
- Share your health goals with others. Let your friends and family know about your intentions to live healthy. This way, you can count on the support of others during your journey.
The Stressed Snacker
Do you turn to food for comfort when faced with a stressful situation? Stress increases a Stressed Snacker’s cortisol levels and leads to cravings for sweet, fatty, and salty foods.
Tips for Success:
- Be mindful of your thoughts. Take note of whether you are truly hungry or just want to eat. Evaluate how your thoughts and moods can influence you to eat when you are not hungry.
- Take a walk. Exercise releases endorphins that can stimulate relaxation, and the fresh air is also a natural stress reducer.
Mental Barriers Worksheet
Use the worksheet below to identify any challenges, learn from them, and have an action plan for the next time those obstacles are faced.
Our dedicated team is here to support you as you take the first step on your journey towards a healthier and happier you. Book your consultation now to get started.
Dr. Kim Feinstein, Psy. D. is a Licensed Clinical Psychologist and Red Mountain’s Behavioral Weight Loss Specialist. She specializes in weight management, body image concerns, and eating disorders. She prides herself in her ability to educate, guide, and inspire patients to overcome obstacles and ultimately achieve their goals.
Develop your weight loss mindset for a healthier lifestyle with tools and resources from Dr. Kim Feinstein, Psy.D. Private appointments are available for additional one-on-one coaching. Click here to request an appointment.
