14 WAYS YOU ARE SABOTAGING YOUR FATLOSS JOURNEY

We are all human and the word "sabotage" is sometimes the key phrase we like to ignore. We live in denial and we keep telling ourselves we "deserve it", " just today" or giving up by saying " I have done all I can"

Sabotage to me is like form of disrespect towards yourself and your body.

The question I get all the time is "ARE YOU IMMUNE TO IT?" Honestly - NO! There are days that I actually give in to one of the list below. BUT I know better and normally I get back on the wagon or horse right after and carry on.

Below is a list of sabotage we do and then a solution to it. SO Keep Reading.

1. EMOTIONAL EATING

Problem - using Food as emotional support for coping with stress and everyday challenges.

Solution - find alternative stress relieving strategies like exercise, hobbies. You can start a journal to track your emotions and so identify the triggers, and thereby knowing what makes you go into emotional eating.

2. NOT PLANNING AHEAD

Problem - grabbing unhealthy options in a hurry, eating high calorie snacks and under estimating their caloric value

Solution - Plan your meals, Meal Prep ahead of time and keep healthy snacks on hand to grab. You then cannot over eat for the day.

3. SETTING UNREALISTIC GOALS

Problem - aiming for perfection and unsustainable time frames. Then getting discouraged because you don't see results as soon as you would like.

Solution - Set SMART achievable goals. CELEBRATE the small wins and victories SMART - Specific, Manageable, Achievable, Relevant, Time Specific

4. LACK OF SUPPORT

Problem - Feeling alone in this journey, not sharing it with a person or coach that can keep you accountable

Solution - Seek support from family, friends or a knowledgeable coach that can guide you through this journey

5. SKIPPING MEALS

Problem - skipping meals because you think saving calories will work, this will lead to overeating later, and then over shooting your caloric goal for the week and slowing down your progress.

Solution - Eat regular, balanced meals to prevent over eating later.

6. NOT EATING ENOUGH PROTEIN

Problem - not eating enough protein during your day

Solution - Make sure you get in at least 1.5 - 2g of Net protein per kg of your goal weight. Besides the fact that protein uses the most calories to be digested, it also keeps us fuller for longer and helps stop that mindless eating, cravings and binges.

7. NOT EATING ENOUGH FIBRE

Problem - Not eating enough fibre during your day.

Solution - ensuring you get in your 35g of fibre per day is essential. Fibre is the broom that helps our gut deal with fatty deposits and it also absorbs the fat in your gut and then our body eliminates it. the Fibre is found in fruits, vegetables and our whole grains. Make sure you get in your 5 a day, 2 fruits and 3 vegetables, with a healthy dose of whole grains.

8. MINDLESS EATING

Problem - eating while distracted and doing something else - multitasking

Solution - Practice Mindful eating. Focus on the meal at hand, chew your food properly and eat slowly

9. GIVING INTO CRAVINGS

Problem - cravings are normally a by product of most of the above, but 9 out of 10 times, one slip up then opens the door to a "whatever" or "its ruined" mind set

Solution - Allow and plan for occasional treats in your fat loss plan. This will ensure you don't fall into the trap of "whatever" or "its ruined"

10. ALL OR NOTHING MINDSET

Problem - Thinking one slip up has ruined your progress or plan

Solution - Adopt a balanced approach, and get back onto your plan the next meal. Our Fat loss plan is not a exact science, nor is it a life or death plan. The Plan can be adapted, and if we do slip up. GET BACK ON THE HORSE IMMEDIATELY, The next meal.

11. OVER ESTIMATING EXERCISE CALORIES

Problem - Thinking workout calories allows you to eat, that treat or unlimited calories or more calories.

Solution - Stick to your nutrition plan even on workout days, because your plan will have already factored in your exercise and movement calories. Remember that exercise and movement only accounts for about a 10% of your total daily energy expenditure

12. NOT TRACKING YOUR INTAKE

Problem - over or under estimating your calories you are eating. Portion distortion in our culture today is a big problem.

Solution - use a food diary or tracking app. Log your snacks and meals, all of it the good,. the bad and the ugly. Use a food scale when you start to ensure you use the correct portions and log accurately. Stay accountable

13. NOT DRINKING ENOUGH WATER

Problem - being dehydrated and drinking things that doesn't hydrate and has calories.

Solution - Contrary to popular belief - for our body to loose water and not retain water we need to give it more water. Make sure you cut out those high caloric drinks and add some good old H20 to your day. 1 litre per 30kg.

14. CUTTING OUT FOOD GROUPS/NOT EATING BALANCED MEALS

Problem - cutting out certain food groups or eating a plate with only one food group in.

Solution - make sure you have a balanced plate for every meal, that has ALL THE MACRO's with a balance of Protein, fat and Carbohydrates (Fruit, vegetables, grains, starches). Having a balanced meal helps our body digest the food better and ensures for better absorption. The only time you can leave out food groups if there is an actual allergy or food intolerance. Make sure you know the difference between an allergy and food intolerance.

We here at Activeliving4all Coaching provide the needed coaching and support for people that want to change their habits and lessen their self sabotaging. Knowing that its a work in progress and nobody is perfect is important and entering into a non judgemental space when you work with a coach is important.

Written by: Coach M