Why does our brain sabotage our weight loss attempts?

Self-sabotage! 

We’ve all been there—excited about a new diet, workout plan, or fitness challenge, only to find ourselves elbow-deep in a bag of crisps a week later!

It’s frustrating, especially when you know what you need to do to lose weight but can’t seem to stick with it.

Ever wonder why that happens? Well, it turns out our brains are often the sneaky culprits behind our weight loss struggles.

Let's dive into how our minds can sabotage our weight-loss efforts, the tricks it plays to make us fall off the wagon, and how you can spot the signs of self-sabotage before it derails your progress!

Why Does Our Brain Sabotage Us?

1. Your Brain Hates Change 

The brain’s primary goal is survival, and it likes routines because they’re predictable and safe. When you suddenly start cutting calories, eating healthier, or exercising more, your brain sees this as a threat. It sends signals to your body that something is off, which can lead to feelings of discomfort, cravings, and fatigue. It's like your brain is yelling, "What happened to pizza Fridays?!" It resists change by making you crave old habits, even if those habits are unhealthy.

2. Instant Gratification > Long-Term Goals. 

Our brains are wired to seek out pleasure, and food is one of the easiest and most accessible sources. That’s why the chocolate cake looks a lot more appealing than a salad, especially when you’re stressed or tired. This is called "instant gratification," where your brain wants you to feel good now, rather than waiting for the long-term rewards of weight loss. 

3. Stress Eating  

When life gets stressful, your brain craves comfort—often in the form of food. This isn’t just emotional; it’s physiological. When stressed, your body releases cortisol, a hormone that increases appetite and makes you crave sugary, fatty foods. It’s your brain’s way of trying to calm you down. So, when you're having a tough day at work or dealing with personal issues, your brain pushes you toward comfort foods as a coping mechanism.

4. The "I’ve Earned It" Mentality  

Ever told yourself, “I worked out today, so I deserve a treat”? It’s a classic example of your brain rationalizing indulgent behavior. After making a healthy choice or doing something difficult, your brain seeks a reward. The problem is that these rewards often undo the progress you made. A 30-minute run burns maybe 300 calories, but one slice of cake can easily exceed that, yet your brain tricks you into thinking it’s an even trade.

How Your Brain Tricks You Into Falling Off the Wagon

1. The All-Or-Nothing Trap  

Your brain loves to trick you into thinking that if you mess up once, it’s over. Say you have one bad meal, and suddenly your brain is like, “Well, might as well eat junk all weekend!” This black-and-white thinking is a huge pitfall. A small slip-up doesn’t erase your progress, but your brain might convince you that it does.

2. Over-Complicating Healthy Eating  

Your brain may convince you that losing weight is harder than it actually is. You’ll start thinking you need to follow complex meal plans, count every calorie, or cut out entire food groups to succeed. When you make healthy eating seem too complicated, it’s easier to give up before you even start. In reality, small changes can lead to big results, but your brain often ignores this fact to keep you in your comfort zone.

3. Forgetting Why You Started 

Another trick your brain pulls is making you forget the motivation that got you started in the first place. Maybe you began your journey feeling excited about getting healthier or fitting into that old pair of jeans. But once the initial excitement wears off, your brain lets doubt, frustration, or boredom creep in, causing you to lose sight of your goal.

4. Using Food as a Reward  

One of the sneakiest ways your brain sabotages you is by associating food with reward. After a long, hard day, it whispers, "You deserve a treat!" You might have had a great week of healthy eating, and your brain convinces you that a cheat meal is a harmless reward. While occasional indulgence is fine, turning to food as a consistent reward can quickly spiral out of control.

How to Spot and Stop Self-Sabotage

1. Recognize Your Triggers 

The first step to overcoming self-sabotage is recognizing when and why it happens. Do you tend to binge-eat when you're stressed or tired? Do you overeat in social settings or when you're emotional? Start paying attention to the patterns in your behavior so you can catch yourself before you slip into old habits.

2. Challenge Your Negative Thoughts  

When you catch your brain trying to convince you that "one slice won’t hurt" or that "you’ll never be able to stick with this," call it out. Replace these negative thoughts with more positive and realistic ones like, "I can enjoy one slice and still be on track," or "It’s normal to slip up, and I can always start fresh."

3. Set Small, Realistic Goals  

Your brain will feel overwhelmed by huge, drastic changes. Instead of aiming to lose 20 pounds in a month, set smaller goals like losing 2 pounds a week or focusing on exercising three times a week. These bite-sized goals are easier for your brain to handle, and you’ll be less likely to quit.

4. Use Non-Food Rewards 

Shift the focus from food being a reward. Treat yourself to something non-food related when you hit a goal—like a massage, a new workout outfit, or a movie night. This trains your brain to stop associating food with rewards.

5. Practice Self-Compassion  

Remember, setbacks are part of the journey, and they don’t mean you’ve failed. If you overeat one day or skip a workout, don’t beat yourself up. Your brain might make you feel like you’ve failed, but self-compassion goes a long way in helping you get back on track without the guilt.

Our brains are powerful, but they can also be sneaky when it comes to weight loss. Understanding why your brain sabotages your efforts—and how it does it—can help you fight back against these self-sabotaging behaviors. The more aware you are of these tricks, the better equipped you’ll be to stick with your goals and see long-term success. 

 Dr Nerys Frater