Do you self-sabotage? Free Worksheet inside

Here’s how to stop losing and gaining the same 20 pounds over and over.

Does this sound like you?:

You’re careful for a while, lose some weight, and improve your fitness… then gradually revert back to your old ways.

You try again. Lose 20 pounds. And celebrate by treating yourself to a hot fudge sundae.

You know a lot about what you *should* do, but can’t seem to stay motivated.

You could probably write a diet book with everything you know about weight loss. But it doesn’t seem to be happening.

The truth is, there’s a huge difference between knowing what to do and actually doing it consistently. If losing weight were as easy as reading an article on the internet or buying a diet book, everybody would have a six pack.

Most of my clients think the problem is just lack of willpower and motivation. But whether you succeed in the long run actually comes down to your mindset.

No diet that is solely based on the food you eat will help you figure out why you gained weight in the first place and why you keep putting it back on.

A diet won’t fix emotional, mindless, stress-induced eating. Basically, a diet won’t get to the root cause of why you overeat.

I created a simple worksheet to help you help you recognize what’s really holding you back and why you’re doing it so you can figure out how to overcome it.

List five core fears or beliefs you have around weight loss.

These are some examples I’ve heard from clients:

I don’t feel like it’s possible. Nobody really loses weight long-term.

Failing in front of everyone is too embarrassing.

I’m scared of dating/getting a new job/social situations/etc. If I lose the weight, I’ll have no excuse for not putting myself out there.

I’m worried I’ll never being able to eat my favorite foods again and I’ll always feel deprived.

These reasons all have one thing in common: Our powerful subconscious minds believe that rationalizing ourselves out of weight loss will protect us. But once we identify the real reasons that we’re holding ourselves back, we can begin to counter them.

Challenge your fears. Question your reasons and poke holes in the logic so you can take away their power.

I don’t feel like it’s possible. Nobody really loses weight long-term.

Is it really true that nothing works long-term? You’ve seen other people accomplish their goals and you’re just as capable as they are.

Maybe the diets you’ve tried weren’t do-able long term. You’re worth taking another shot.

Failing in front of everyone is too embarrassing.

Screw “everyone”! Seriously – whatever they’re thinking is a reflection of their own issues and has nothing to do with you.

Does it make sense to remain overweight forever just so others won’t see you as a failure?

Also, you’re not the center of the universe. People have their own shit to deal with and they’re not paying nearly as much attention to what you’re doing as you think they are.

I’m scared of dating/getting a new job/social situations/etc. If I lose the weight, I’ll have no excuse for not putting myself out there.

Yes, being vulnerable is hard. But so is being overweight. Do you really want to stay stuck in your protective bubble for the rest of your life? If you never take risks, you’ll never have the life you want.

I’m worried that I’ll never be able to eat my favorite foods again and I’ll always feel deprived.

Any program that demands you give up your favorite foods forever is not sustainable. You can enjoy your favorite foods in moderation and still lose weight.

List five reasons you believe your life will be better once you achieve your goal.

Here are some examples from my clients:

I’ll be able to hold my head up high when I walk down the street.
I’ll age well, be able to do the things I want, and reduce my chances of getting preventable diseases.
I’ll have more energy for myself and my family.
I’ll be a good role model for my children.
I’ll feel like my husband is proud to be seen with me.
I can finally stop worrying about my weight.

Remember this: self-sabotage is a NORMAL part of a weight loss journey. It is going to happen, so quit beating yourself up. Negative self-talk isn’t empowering or motivating.

I believe the universe will keep giving you the same problem over and over again so you can practice until you get it right. You’ve been overeating for a long time. Don’t expect it to conquer this overnight. Every “failure” is a step forward on the road to success.

If you’re interested in seeing how I can help you: