The first few weeks go well.
You’re planning your meals.
You’re feeling motivated.
You’re proud of the choices you’re making.
Then something shifts. A rough day turns into a rough week. One slip becomes “what’s the point?” And the habits you worked so hard to build start to slide.
If this sounds familiar, you’re not alone. It isn’t laziness. It isn’t a lack of willpower.
It may be weight loss self-sabotage, and it’s one of the most common speed bumps on the road to lasting change.
And once you can recognize it, you can plan for it.
In this article, you’ll learn what self-sabotage is, how to spot the early warning signs, why it happens, and a simple plan for working with it instead of against it.
This is part of our Psychology of Dieting series. Each topic takes a deeper look at how emotions, thoughts, and daily behaviors can shape your progress, and practical ways to work with them.
Self-sabotage is getting in the way of something you want and are working towards.
It’s a normal conflict between what you want and the habits and emotions that pull you in another direction. Often, you don’t even realize it’s happening.
It’s often based on history. And if it goes unnoticed, it can quietly undo your hard work when you’re pursuing a weight loss goal.
Self-sabotage isn’t a character flaw. It’s a pattern.
And patterns can change. Understanding what self-sabotage is, why you might do it, and what you can do about it is the first step toward lowering your risk.
Self-sabotage rarely looks like a dramatic meltdown or an obviously bad decision. Most of the time, it sneaks up on you.
So, note the warning signs when they appear. Are you more:
The key word is “more.” Compare how you feel today with how you felt just a few days ago. A sudden jump in self-criticism is worth noticing.
If you’re nodding along, that isn’t a failure. It’s information. And these are signs that self-sabotage should be on your radar.
Because there isn’t just one cause.
Several things can make a person more susceptible to self-sabotage, including:
Fear of failure is a good example. For some people, quitting on their own terms can feel safer than risking falling short.
With this many possible triggers, self-sabotage may well be part of your weight loss experience.
Pursuing change is an upgrade for your life. It isn’t a search for perfection.
Think about the GPS in your car. When you miss a turn, it doesn’t scold you. It doesn’t cancel the trip. It simply says, “Recalculating.”
A wrong turn isn’t the end of the trip. It’s a reason to reroute.
Bumps in your trajectory are times for learning and for adding new tools. They aren’t times for giving up. These are hard lessons, but they’re necessary ones.
The secret is having a plan in place before the bump arrives.
Be as specific as possible. Ask yourself:
1. What does it look like? For example, you’re tired at the end of a busy day and you want to stop for fast food.
2. What will I say to myself? For example, “I didn’t exercise today, so why do it tomorrow? I’ve ruined my streak.” Or “I haven’t lost as many inches as I wanted, so I might as well quit trying.”
3. What actions might follow that could work against my goals?
Next, get to know your patterns so you can see them creeping in.
Be mindful of judgment. This is for information only. It isn’t for punishing yourself.
When one of your patterns shows up, simply pause.
Do nothing.
Don’t take the impulsive action your old habits are goading you toward. And don’t try to think your way into fixing the problem right away.
Pause for as long as you need to get back on track. Then make that time useful. You might:
You don’t have to do this alone.
With the GOLO for Life® Plan, support is at your fingertips. It also helps to have a wellness partner, a mentor, or a friend or family member you trust.
Someone to help you calm the noise and get back on the path you want to be on.
At GOLO, we believe setbacks are part of the process, not the end of it.
Rather than focusing solely on willpower, GOLO is designed to help support:
The goal isn’t simply to lose weight. It’s to build the habits and the mindset that can carry you through the bumps and keep you moving forward.
Self-sabotage isn’t a flaw. It’s a pattern. And patterns can change.
Spot the signs. Make a plan. Pause. Reach out.
• Avoid emotional eating by changing your relationship with food— https://www.golo.com/blogs/golo/how-to-avoid-emotional-eating
• 8 Proven Habits to Help You Achieve Lasting Weight Loss— https://www.golo.com/blogs/golo/8-proven-habits-to-help-you-achieve-lasting-weight-loss
• How to set weight loss goals that actually work — https://www.golo.com/blogs/golo/how-to-set-weight-loss-goals-that-actually-work
GOLO is not intended to diagnose, treat, prevent, or cure any illness or disease. This blog provides general information and discussion about health and wellness-related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. GOLO encourages you to consult a doctor before making any health changes, especially any changes related to a specific diagnosis or condition. All opinions and articles linked to and from this page are those of the individuals concerned and do not necessarily represent those of GOLO, LLC or its employees. No responsibility can be accepted for any action you take or refrain from taking as a result of viewing this page. GOLO will not be liable for any errors, losses, injuries, or damages from the display or use of this information. These terms and conditions are subject to change without notice.
Candy temptation shows up at your door every October 31. Here are six ways to enjoy the holiday and stay on track, plus four ideas for what to do with the candy afterward.
Read article
A stressful day can change what’s on your plate, and that isn’t a willpower problem. Learn six emotional regulation skills that help you notice, pause, and choose a response that supports your well-being.
Read article
Halloween doesn’t have to mean sitting out the fun. From pumpkin pie baked oatmeal to pumpkin chili and jack-o’-lantern stuffed peppers, these three cozy recipes keep your day festive from breakfast to dinner.
Read article
You've probably heard it before: "If you wanted it badly enough, you'd make time." It sounds motivating. But for most people trying to lose weight or eat healthier, it's simply not true. The reality is that healthy eating rarely falls apart because people don't care. It falls apart because life g...
Read article
Most of us want to eat well, but the right ingredients aren’t always there when we need them. Here are nine pantry categories that make balanced meals simpler, plus an easy way to keep it all organized.
Read article