BY EMMET RUSHE: We are starting into the 2nd week of the new year.
Resolutions will be in full swing as we try and finally find a way to reach our goals.
There are endless exercise and nutrition opportunities that we can try, and yet some of us will still find ourselves wondering how we polished off that tub of ice cream without really knowing that we did it.
Self-sabotaging is a strange behaviour.
For the person doing it:
- They know what they need to do
- They know that they are self-sabotaging
- They don’t seem to be able to stop themselves from doing it
- For some, it is almost like an entitlement; as if they have earned the food, or alcohol, or both.
Why is it then, that we self-sabotage?
Stress can be a huge contributor to self-sabotaging behaviour.
You may be reading this and thinking that you aren’t particularly stressed at the moment. But remember that stress is not limited to a singularity.
It can come in many forms and it can lead to behaviours that can ultimately lead to weight gain.
- Have you ever found yourself mindlessly eating a tub of ice cream while you brood about your latest romantic rejection?
- Have you ever found yourself eating a takeaway in front of your computer as you try to make a work deadline?
- Are you a small business owner, desperately trying to make ends meet when you suddenly realize your waistline has expanded?
- Are you a busy parent who seems to have no time for yourself and your idea of a meal is grabbing something as you take the kids to another activity?
- Have you found yourself opening a bottle of wine after another stressful week?
If you recognise yourself in any of these scenarios, you’re not alone and it’s probably not your fault.
When you are under stress, you may find it more difficult to eat well. During times of particularly high stress, you may eat in an attempt to fulfil emotional needs — typical “stress eating” or “comfort eating”.
You may also be likely to eat high-calorie foods during times of stress, even when you’re not hungry.
These foods are usually hyper palatable foods that have fat and carbs in them, are high in calories and usually taste great, as most unhealthy foods do.
Whenever I meet a client who has this sort of self-sabotaging behaviour, they can get very uncomfortable whenever the subject matter is brought up.
They usually try and defend their behaviour and can be resistant to change.
And why wouldn’t they?
This is how they deal with stress.
Telling them to stop is completely useless; It’s like telling them to stop being stressed.
We have to realise that the reason we find ourselves in situations like this is because of factors other than our love of food.
To prevent weight gain during stress and to reduce the risk of obesity, we have to get a handle on our stress and the cause of it.
When you feel less stressed and more in control of your life, you may find it easier to stick to healthy eating and exercise habits.
Try these stress management techniques to combat stress-related weight gain from the Mayo Clinic:
- Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.
- Before eating, ask yourself why you’re eating — are you truly hungry or do you feel stressed or anxious?
- If you’re tempted to eat when you’re not hungry, find a distraction.
- Don’t skip meals, especially breakfast, if you tend to binge at night.
- Identify comfort foods and keep them out of your home or office. (If it’s not there you are less likely to eat it)
- Keep a record of your behaviour and eating habits so that you can look for patterns and connections — and then look for ways that you can overcome them.
- Learn problem-solving skills so that you can anticipate challenges and cope with setbacks.
- Practice relaxation skills, such as yoga, stretching, massage, deep breathing or meditation.
- Engage in regular physical activity or exercise.
- Get adequate sleep.
- Get encouragement from supportive friends and family, or tell them that you are under stress and this may be the cause of your problems.
If you feel like you might be trapped in a cycle of self-sabotage, that may be rooted in unhealthy stress reducing habits, try and go on a “stress reduction binge.”
You may need to try a variety of new activities to see if you can create new habits for stress relief, but it will be worth it.
Ideas might include different types of exercise; yoga, meditation, dance, massage, an artistic pursuit, a talent or interest.
The key is to get out and try things you have never tried before and make these your new ‘bad’ habits.
#TrainSmart
To keep up-to-date with tips and information on how to stick to your goals in 2015, check out my page at Rushe Fitness through the link below.
https://www.facebook.com/pages/Rushe-Fitness/120518884715118
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