Why Do I Keep Sabotaging My Weight Loss? 10 Traps to Avoid
People always want to change, but they get caught in the same cycles. They get stuck over and over.
Weight loss isn’t just about food. It’s about changing your mindset. And most people don’t really need a complicated plan, they just need clarity, consistency and structure.
Let's look at these 10 weight loss traps. Which one’s yours?
1. The Holiday Spiral
We know that one of our biggest problems is the time between Christmas and New Year's because the holidays can create a spiral attitude.
I’m sure you don’t want to look back and see that you gained 10 extra pounds, so what do you do to stay on plan during the holidays?
This might sound counterintuitive, but allow yourself some extra holiday food this season. Now here’s the trick: decide how much you’ll have beforehand and absolutely stick to that. Stop the spiral before it can start. Don’t build a new eating habit just because the table’s full and you can’t keep your hands to yourself. Enjoy it, but set a limit before tasting it.
2. The Vacation Throwaway
When my kids were little, we’d go on long drives and I’d get Twizzlers to eat in the car. I enjoyed them, and they kept me awake so I didn’t see any harm in it.
But the danger is in how easily the mind shifts into a different state. It’s a slippery slope! We stop at McDonald’s, we get giant coffees with extra creamer and sugar, etc. Suddenly, we’re in vacation mode 24/7!
The real question is this: Is it triggering something in you that you can’t really control?
Go on the trip with a plan and encourage the people you’re traveling with to go down that road with you. Plan to walk, eat fresh fruit and fish, skip the heavy desserts. You’ll feel much lighter by the end of the day and be able to enjoy your vacations way more.
3. The Acceptance of Failure
Some people think that their plan’s destined for failure. There’s this skepticism that tells them: “I’ll just eat whatever I want because I feel like a failure.”
Maybe you wanna throw in the towel because you had a large snack last night… don’t be that person! You don’t have to be the one who failed ten times and finally quit. Be the person who failed 10 times but kept trying and succeeded the 11th time!
The only reason you ever fail is because you quit. If you don't quit, you’re already winning. If you need help changing your perspective, read my advice on how to stop dieting and start changing your mind.
4. The Birthday Cake Party
I remember a person on my program who had lost 60 pounds. Her friends were having a birthday party and they asked if she was going to have some cake. She looked at them and said: “Guys, I’m on this diet. I’ve lost 60 pounds so I’m eating no cake.”
They went: “Oh, come on, it's a party. Have some.” She replied with: “I’ve had lots of cake for 40 years. I’ve had enough.”
If you have 3 pounds to lose or you’re heavily overweight, it’s the same thing. If you’re trying to figure this out, you’ll need to realize that you’ve simply had enough. You’ve gotta focus on burning the cake you’ve already eaten.
5. Using Funerals to Medicate
Funerals are very tough moments. It’s usually easier to give in to what you’re feeling in the moment. I’ve seen people use these moments as a trap. They want to honor their loved one who passed away by drinking or overeating.
I had another guy who lost 100 pounds. So he went to his buddy’s funeral, and because this friend loved cakes, they all decided to eat one in his name. But in the end, he felt embarrassed because he didn’t go along with it. He stuck to his plan, and decided to honor his friend in a different way.
You can choose to be different. You can honor them without the food in between. Or do you really think they’ll be upset with you if you don’t have the bourbon, the drumstick, or the cake?
6. Raccoon Mode on Weekends
People are super strict during the week, but then the weekend gets them. We do pretty well during the day, pretty well for five days, and then we go into raccoon mode. Or even worse, the weekend hits and your whole family turns into raccoons!
Remember, the way we think about ourselves always matters. If you’re going through the week feeling miserable, the effort won't last. You’ll have to embrace your journey, not just the destination.
We don't have to wait until tonight to say, “finally, I get to enjoy myself with a treat.” Enjoy yourself all day with other things! If you’re struggling with late-night kitchen raids, you can try using the gift of distraction to control your cravings.
If the way you handle evenings and weekends isn’t working, your way of thinking is wrong. Try going to bed hungry and you’ll wake up feeling happier.
7. The Culture of Church Potlucks
Potlucks are great but can also be a trap. It’s hard to break out of the norms if your culture includes a big potluck every week. How do you get yourself out of that?
You’ll have to decide you don't want to be a big person. Go to the potluck but plan your meals ahead. You can have a small piece of the pie, but avoid eating 4 bratwursts, 8 hot dogs, and 5 cookies just because they’re sitting there.
People don’t want to plan ahead because in the end, they don’t want to do it. They know if they plan ahead, they’ll probably feel guilty when they go off plan. But if they don’t have a plan in the first place, they’ll just give in and eat everything that's on the table. Then we come home and feel like a failure.
The potluck’s not the problem, the real problem is that you didn't have a plan beforehand. If you’re struggling with this, read about my 6 simple weight loss hacks that’ll help you change your mind about food.
8. Celebrating Success with Food
Let’s say someone gets a promotion. So now they’re making more money and can afford the good tasty stuff. So they start eating out, getting drinks and appetizers. We get excited and let our guard down. Success may not always be a blessing because it can do that to you.
9. The Stress Excuse
Everyone makes stress their common excuse to overeat. And I totally get it, but when are you going to stop hiding behind it and actually start taking care of your health? When aren’t you going to be stressed?
If stress is all it takes to stop you, you shouldn’t even try. Life is stressful all the time, so learning how to deal with it is critical to overcome your struggles. Avoiding it solves nothing and using food to numb the difficulties in your life won’t fix it.
If you need to find better ways to cope with stress without turning to the kitchen, see our post on how to stop that food noise and start making better decisions instead.
10. The Injury Cop-Out
My wife’s been dealing with a knee issue for some time now. And she’s told me something important: an injury usually tempts you to just sit, watch TV, and eat ice cream all day long.
But I reminded her she needs to get through it by finding other ways to stay strong and healthy without gaining extra pounds or hurting her knee. You have to see an injury as a challenge to overcome. An injury is never an excuse to quit.
Train Your Brain, Transform Your Body
These 10 traps are common, but they’re also choices. The body you want requires a different behavior than the body you now have. No more excuses. Start planning ahead for the life you want to have!
If you’re ready to stop sabotaging your weight progress, set up some rules. Sign up for our21-Day Transformation Program to get exactly what you need to change your mind and body.
For a more in-depth look, book aPrivate Consultation with me today. Let's look at your lifestyle, get rid of the drama, and create a solid plan that lasts!
Frequently Asked Questions
How do I handle social events like potlucks or office parties?
You must decide what you’ll eat before you get there. Don’t rely on willpower at the moment because you won’t be able to handle it. So before you go, pick only 1 specific item to enjoy and stick to that number.
What should I do if I experience a weight loss setback?
Don’t quit. Setbacks happen, and the scale will vary. Success means following the rules regardless of the number on the scale. If you fail ten times, show up for the eleventh time and you’ll have your victory.
Is it possible to lose weight without exercising during an injury?
Yes. Weight loss is primarily about your relationship with food and setting up the right mindset. If you can’t exercise, your nutrition is gonna be even more critical. Don’t use an injury as an excuse to give up on yourself.