Self-Sabotage Smackdown

How to get out of your own way and finally lose weight.

Ladies. It’s time to look at yourself in a fiercely honest and objective way. I know it’s hard to do. But it’s vital that you become aware of those triggers that keep you stuck or sabotage your efforts to succeed at losing weight and getting healthy.

It starts with awareness. Yes, you must have the kind of awareness that only comes when you turn off the t.v. put the trashy magazines down, shut down the computer and sit with yourself in raw silence. You must be still. You must be present. No living in the past.

Fat loss expert Daniel Munday says,  “My best tip is to stop beating yourself up. Draw a line in the sand and remember that yesterday ended last night. We have today to make things right. Forget about what happened and focus on the one thing that you can do  today to make it a success.” Check out more about Daniel at

This sounds a lot like forgiveness. And I couldn’t agree with him more. You must forgive any “mistake” you think you’ve made in the past and make a decision to hold yourself to a higher standard today.  But, what about our deeply programmed behavior patterns?  Disordered eating patterns or unhealthy relationships with food can begin at an early age.

If you grew up in a family where the mood around food was rushed, chaotic and stressful you may have continued to feel stress or distress around meal times as an adult. What can you do?  Carolyn Coker Ross, MD, MPH gives these three great tips.

1. Separate your life from your meals. That means, don’t rush from your busy, stressful job to shove food down at a restaurant or fast food joint. Take at least 5 minutes no matter where you are to center yourself, take a few deep breaths, read something inspirational or do whatever it takes to leave the stress behind and begin your meal with calm.

2. Establish your own rituals around meals. Try different things – use candles to set a different, more relaxed mood; play calming music; set the table with fine china. Or simply, start your meal with a prayer or other reflective practice.

3. Honor mealtimes as a time to nurture your body, mind and spirit. So, don’t eat standing up at the kitchen counter or eat while on the run between appointments. Even if you have only 15 minutes to eat, sit down, put a napkin in your lap and eat quietly and calmly.

Have you noticed a theme?  There is no mention of calories, or portions or ounces or macronutrients. Yes, those things have a place, but it all starts with your mind. There is no amount of calorie counting that can replace a strong sense of self-worth and discipline.

Knowing where you are and where you want to go is also fundamental.

You have to get the image of your perfect body in your mind before you can create it. I love this PERFECT 10 exercise from Erin Stutland of for this very reason. It’s a fun way to use visualization and to help you get out of your own way and finally lose weight, gain confidence and abundance.

Erin says to: “Write down how you want to FEEL in and about your body. Write in the present tense, as if it already exists, and with feeling words! What would your body feel like if you were living in a body you loved?! Do you feel sexy, do you feel energized, do you feel strong and confident? Remeber, it’s YOUR perfect 10, not what other people think you should look or feel like.”

Here is my Perfect 10 visualization: I feel beautiful, sexy, calm and confident. I allow myself to feel pleasure, joy and happiness around food and exercise. My body is healthy and my business is abundant.” Feel free to share yours below!

Are you getting the message? It starts first with your mind, not your body. Here is our final tip… and it’s a good one.

“Remember, if you think you can’t do something or if you think you can do something, you’re usually right either way. Whichever one you decide to be true about you will determine your result. When setting out to lose weight it requires a certain mindset. If you decide this is the way you’re going to live, then decide. Like you set in motion the negative affirmations every day, set in place positive affirmations instead. So every time a negative thoughts comes into your head, have a positive thought to counteract it. Do this every day. Instead of telling yourself you’re fat, tell yourself instead: Yes, I am. But I will be less fat this time next week because I am exercising today and 3 more times this week and eating healthy daily.”  Jennifer Rundall

Ladies, ladies, ladies! Do not underestimate the power of these seemingly simple tips. If you’re reading any of these and thinking, “Yeah, yeah, positive thinking. I know this already.” But, you are not practicing these principles then you really DO NOT know and you do not understand how vitally important it really is.

So, off with your bad-ass self. Stop beating yourself up. Create new positive rituals. Create your PERFECT 10. Make a decision. And do it. No excuses.

With Love and Hugs,


Thanks to all the experts who contributed to the blog post. You guys rock my world!!

Erin HugginsSelf-Sabotage Smackdown

Comments 2

  1. Janis Blackmund

    Boy, does this all sound VERY familiar! I remember thinking if I could only lose 10 more pounds… but I was at my ideal weight. Now, I try to be happy with my body as long as I’m fit and healthy.

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