Why You Have Difficulty Sticking To A Diet Or Exercise Plan

Why You Have Difficulty Sticking To A Diet Or Exercise Plan

Have you ever wondered why you have difficulty sticking to a diet or exercise plan? What is it that makes you always want to cheat on your diet?

Have you ever wondered why you have difficulty sticking to a diet or exercise plan? Have you ever really pondered why you cannot follow a simple seven-day meal plan? What is it that makes you always want to cheat on your diet? Why do you always give in? I'm not talking about anything crazy where you are super restricting your caloric intake or an insane meal plan that's physically impossible to stick to. I'm just talking about common sense all-natural eating that will support your health, fitness and weight loss goals.

If I were to ask you the question. What do you need to do to lose weight? I'm sure you could rhyme off several things you would need to accomplish in order to get your desired result. However, even though you know what to do you will not or cannot get the job done. How come? The reason my friend is you have an overweight mindset or more importantly an overweight self-image. You will only act in accordance with the self-image you see currently.

Your Self-Image

Your mind is truly magnificent. From the moment you were born, it has been collecting data that shapes who you are today. We call this your self-image. My simple definition of self-image is how you see yourself or how you perceive others see you. Wikipedia has a very fascinating definition which I believe is right on the money. It states:

A person's self-image is the mental picture, generally of a kind that is quite resistant to change, that depicts not only details that are potentially available to objective investigation by others (height, weight, hair colour, gender, I.Q. score, etc.), but also items that have been learned by that person about himself or herself, either from personal experiences or by internalizing the judgements of others. A simple definition of a person's self-image is their answer to the question "What do you believe people think about you?".

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Overweight Thermostat

Overweight Thermostat

Now along with changing your nutrition habits and beginning a new exercise program, it is also vitally important to embark on a program to improve your self-image. The main reason for this is having an overweight mindset creates an overweight thermostat. An overweight thermostat regulates your weight at a number you consider to be fat. It keeps you at this number despite all your efforts. I call this your fat set point. For example, say you weigh 220 pounds and you are five feet two inches tall. You diet for a while and lose 5 pounds. Your overweight thermostat will recognize this deviation from your fat set point; it will then send signals to your brain that will encourage behaviour to get you back to your overweight self-image and your set point of 220 pounds.

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Weight Loss Scale

Dr. Maxwell Maltz who wrote the book Psycho-Cybernetics calls this experience “The Snap Back Effect” In his book he writes:

The person who has a “fat” self-image-whose self-image claims to have a “sweet tooth,” to be unable to resist “junk food,” who cannot find the time to exercise-will be unable to lose weight and keep it off no matter what he tries to do consciously in opposition to that self-image. You cannot long outperform or escape your self image. If you do escape briefly, you'll be “snapped back,” like a rubber band, extended between two fingers, coming loose from one.

In order to lose weight you must be on a program that not only has the diet and exercise portion but the mindset portion as well.

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Overweight Mindset Indicator

The question now usually arises, how do I know I have an overweight mindset? The answer my friend is threefold, having an overweight mindset generally leaves three clues. You will often find yourself blaming someone for your non-supportive behaviour, justifying your non-supportive behaviour or complaining about something that caused the unwanted behaviour. In other words, you're playing the victim. The victim of a hectic schedule, the victim of a non-supportive boyfriend or spouse, the victim of traffic, the victim of high grocery prices. You always have some reason to justify why you can't get stuff done. You need to stop telling yourself rational-lies and fix the problem. You need to stop playing games and get real serious about changing your weight, your health, your emotional state and your life. I know this might sound harsh but you must first face where you are in order to move from where you are! Only then can the process of change begin.


Chris Walker, Health Coach, Stubborn Weight, Emotional Wellness

If you find that you're stuck with your weight loss efforts, you frequently quit programs or sabotage yourself, then maybe it's finally time to admit that diet and exercise is not enough. Maybe it's time you worked on your self-image and emotional wellness. I see so many women committing to gyms and weight loss programs for years with little to no change in their appearance and health. This doesn't have to be you. Let's really go after the body and health you want! Click here to talk to me about how you can make real lasting change!

Chris Walker, FDN-P, HN, Stubborn Weight & Emotional Wellness Coach For Women.