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There are few things more frustrating than trying to lose weight and realizing that you keep doing things to sabotage your own efforts.

Have you ever done this?  You’ll be going along fine with a new diet, feeling good, weight coming off at a decent pace . . . and then you call a friend and offer to treat him or her to dinner and end up overeating.  By a lot.  The next morning you’re horrified to realize that you just ruined all of the effort you put into your diet that week.

Why does this happen?  Why do you seem to deliberately sabotage your own weight loss efforts, even though you want to lose weight desperately?

The thing to understand about weight loss self sabotage is that there is always a reason that’s driving it.  Always!

You might think that you just have no willpower, or that you acted without thinking, or “insert any excuse here”.

But the truth is, if you keep doing things that directly contradict your desire to lose weight, there’s a reason for it.

Identifying that reason may not be easy, but here are a few places you can start looking:

#1 – Your Fears

Sometimes we self sabotage weight loss because we’re afraid to lose the weight at all.  It’s possible that you feel nervous about being slimmer and more attractive.  Or you might be afraid to upset your overweight friends or family.  If you aren’t sure if fear is driving your weight loss self sabotage, ask yourself, “What about being slim and attractive makes me feel nervous or anxious?”

#2 – Your Self Doubt

Is it possible that you doubt your ability to succeed at losing weight?  Have you tried to lose weight before but failed?  Have you lost weight before but gained it all back?  You may be sabotaging your weight loss because you don’t want to face the pain of disappointment again.

#3 – Your Pain

Is it possible that you’re using food to numb some deeper painful emotions and you’re afraid to face them?  This is really an indirect form of weight loss self sabotage, because you don’t intend to sabotage your weight loss goals but you just don’t know any other way to handle those turbulent emotions except by soothing them with food.

Whatever the cause for your weight loss self sabotage, it’s important to get to the core causes and resolve the issue once and for all.  Otherwise, it will just keep coming back up and influencing your behavior over and over again.

I  have a special report for you to download .  It is called Using Affirmations for Weight Loss. You can download it from this link or click on the picture below.

Sometimes people expect too much, too soon when they begin a weight loss program.  As nice as it would be to reach your goal weight within a few days, it’s not likely to happen for most people.

Instead, if you start out by setting realistic weight loss expectations, you’ll be happier with your progress and be more likely to stay committed.

What are some “realistic” weight loss expectations?

- Expect to feel energetic.

Before you’ve even lost any weight, you might realize that you feel pretty good energy-wise.  You might have more energy so you feel a bit peppy throughout the day, or you might notice that you no longer need to lie down and take a nap after a busy time of day.

- Expect to feel stronger.

You may also notice that you feel stronger, muscularly or overall physically.  You might enjoy a sense of being better grounded, feeling more balanced, or just better able to handle anything that comes your way.

- Expect to feel slimmer.

One surprising weight loss expectation that is easily met is feeling “slimmer” – even if you haven’t lost more than a few pounds!  This is usually a result of drinking more water and eating better quality food so you lose a few pounds of water weight.  That makes bloat and puffiness disappear so you feel slimmer.

- Expect better self-esteem.

As you improve your eating and exercise habits, you’ll start feeling really good about yourself, which can’t help but give your self-esteem a nice boost.  You’ll feel proud of yourself for the positive changes you’re making, happy that you’re actually sticking to them, and excited about the changes to come.

- Expect pounds and inches lost.

Finally, yes, you can also expect to see pounds and inches disappearing from your body!  But keep these expectations reasonable; don’t expect to lose 10 pounds a week.  Be happy with 1 to 2 pounds per week, and if you end up exceeding that some weeks, great!  If not, at least you’ll be satisfied that you’re staying on track with your original expectations.

Here’s the greatest thing about setting more subtle weight loss expectations like these: you’ll probably EXCEED your expectations and enjoy even better results.  In other words, when you set your expectations on the lower end of the scale, you are often pleasantly surprised when you exceed them.

Set your weight loss expectations too high, and you’ll end up feeling discouraged because you didn’t meet them like you hoped to.

People often think that their lives need to be a certain way before they can be happy.  “I’ll be happy when I’m making more money.  I’ll be happy when I meet Mr. Right/Ms. Right.  I’ll be happy when I lose weight.”

The truth is that being happy is a choice we make day by day, moment to moment.  Many great spiritual teachers encourage us to be happy despite the fact that we don’t have everything we want, and by doing so we will be open to receiving still more happiness.

When it comes to weight loss however, it doesn’t seem like being happy can help you lose weight . . . until you consider a few important things:

Happy People Exercise More

People who are chronically unhappy, depressed, or angry don’t exercise as much as happy people do.  Let’s face it; you need to have at least a partially positive attitude to recognize the benefits of regular exercise, and you need to feel somewhat happy or positive to be motivated to work out.  Unhappy people avoid things that make them feel good, and exercise is a great way to feel good.

Happy People Eat Healthier

Unhappy people don’t see the point in eating healthy, so they gravitate toward “comfort foods” that soothe them and keep them overweight.  Happy people know that nutritious food will make their bodies feel good, which will help keep them feeling good emotionally too.  They seem to instinctively know that staying happy means treating their bodies with love and kindness.

Happy People Have Healthier Self-Images

Unhappy people often have a negative self-image, so they don’t feel inspired to treat themselves well.  Happy people with positive self-images are much more likely to take actions to improve their health and keep their bodies strong and attractive.  Eating junk food or avoiding exercise would only sully their self-image, so they are unlikely to do it.

If you consider yourself to be an unhappy person much of the time, don’t lose hope!  It’s very easy to start moving toward a happier state of mind each day.

Start by speaking positively to yourself each morning.  “I choose to feel happy today, no matter what else is going on in my life.  Even if everything doesn’t go my way, I’m still going to feel happy as much as I can.”  Over time, this positive self-talk will boost your mood and make you feel more empowered.

Do the same thing when it comes to health activities like eating and exercise.  “Eating a salad would make me feel good because I’d know I was doing something to make myself happier, inside and out.”

It takes practice to develop a happy attitude, especially if you’ve held an unhappy attitude for years, but like anything else it gets easier the more you do it.

Remember that being happy doesn’t mean you’ll NEVER feel annoyed or frustrated again – it just means choosing to be positive and optimistic most of the time, while stepping over obstacles or annoyances that would have normally dragged you down.  Everyone deals with these little irritations, but having a happy attitude allows you to rise above them instead of getting stuck in them for days or weeks on end.