There are several potential thought patterns that might sabotage your weight loss efforts. Here are a few examples:
1. All-or-Nothing Thinking: You needn’t be perfect. Even if you stumble, pick yourself up and continue with your efforts. Every step counts in your weight loss journey.
2. Catastrophic Thinking: Don’t presume the worst. A slight weight gain isn’t a sign of complete plan failure but just a part of the process.
3. Overgeneralisation: Do not draw broad conclusions from a single instance. Having one overindulgent meal doesn’t make you lose control.
4. Emotional Reasoning: Trust in evidence and consistency over fleeting feelings. Empower yourself with the knowledge that weight loss is achievable.
5. Mind Reading: Don’t assume others’ thoughts. Your journey is personal and defined by your efforts, not external opinions.
6. Ignoring Positive Experiences: Always acknowledge small victories like losing some pounds or a new fitness milestone. They motivate you along the process.
7. Labelling: Avoid self-deprecating labels. A small weight gain does not define you or your dedication.
8. Discounting the Positive: Notice and acknowledge positive changes and don’t solely focus on negatives.
9. “Should” Statements: Remove the stress of “should”. Set realistic and maintainable expectations.
10. Self-blame: Avoid self-blame for every setback. It’s part of the learning process.
11. Futile Comparison: Shun comparisons. Every individual’s body and weight loss progress is unique.
12. Unrealistic Expectations: Don’t expect drastic changes rapidly. Patience and being kind to your self is key in your weight loss journey.
Remember, progress is not always linear, and setbacks are a natural part of any journey. Learning to recognise our thought patterns will help us understand ourselves, give us the opportunity to overcome them. As we gently work through our beliefs that sabotage our efforts we set ourselves up for a better chance of longterm success.
If these thoughts persist, it may be helpful to seek extra assistance.
