Episode 157. Three Ways to Stop Self-Sabotage – Lessons from Clients

Show Notes

Why do I keep doing this to myself?

Scott shares three practical keys to stopping the cycle of failure in weight loss and physique transformation.

 

“A body under constant surveillance can never be free.”

  • It’s hard to help people who refuse to accept their problem.
  • True struggle or laziness? There’s a difference.
  • Internal struggles can be masked as external.
  • Lack of self-acceptance is the real struggle. Weight loss and physique transformation is just the middle-man.
  • Diet and fitness industry capitalize on body insecurity.
  • Common beliefs, lies people tell themselves:
    • “I just need the right diet.”
    • “If I could just find the magic program…”
    • Keto, Intermittent fasting, etc.
    • Honeymooning: early success that fails long-term, then self-blame for program failure.
    • “Just tell me what to eat and I’ll eat it.”

 

Three simple steps to winning internal struggles

 

1. Uncover the deeper issue.

  • It’s not about the program; it’s about the mindset behind the program.
  • Continuing to try, fail, then feeling defeated is a signal of an internal struggle.
  • This leads to falling prey to quick fix diets and exercise programs.
  • A coach’s honesty with them won’t work if the client isn’t honest with themselves.

 

2. Accept yourself.

  • The only mindset that works [long term] is self-acceptance, without exception.
  • Self-esteem is something you experience. Self-acceptance is something you do.
  • Refuse to be in an adversarial relationship with yourself.
  • New neurosis, Facebook Envy: it’s a thing.

 

3. Build self-acceptance daily.

  • Progress takes place a little at a time.
  • Use a few specific exercises.
    • Rubber band exercise: wear a rubber band on the wrist and snap it when thinking self-sabotaging thought.
    • Sentence completion. Answer these four questions:
      • Food is my enemy because…
      • Food is my friend because…
      • Food is just food because…
      • Food represents something else entirely because…

 

Questions to honestly ask yourself to uncover deeper issues:

  • Do you feel pressure to abandon a diet strategy when dining out?
  • Are you self-conscious about eating meals you prepare when others don’t?
  • How much does drinking alcohol get in the way of weight loss efforts?
  • Did you grow up in a home with a parent who constantly dieted or obsessed with body image?
  • Do you seek approval from a parent?
  • Are you swayed by diet or exercise trends?
  • Do you follow enviable physical specimens on social media?

 

Diet Resources by Scott

Permanent Weight Loss  |  The Anti-Diet Approach  |  The Cycle Diet course

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without "worrying" about it?

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Episode 156. Six Weight Loss Approaches to Avoid, and How

Show Notes

Scott outlines six approaches that consistently lead to weight loss failure, offers alternatives that work, and answers questions from his live audience.

 

A Goal, or a Wish?

  • Achieving a goal requires following a process.
  • Goals and deadlines to meet them aren’t for everyone.
  • Let go of the pressure to perform.

 

Approaches destined to fail:

1

Numbers goals
  • Starting a body transformation goal with numbers in mind
  • Examples of numbers-related goals: weight, dress size.
  • No numbers goal tells you what’s going on inside the body.
  • The scale can’t tell you if the weight gain or loss is from fat, muscle, or water.

 

2

Deadline goals: high school reunions, weddings, beach vacations
  • Imposes unnecessary pressure to achieve within an arbitrary time frame.
  • Doesn’t consider what happens once the deadline has been passed, whether the goal is attained or not.

“Deadlines are dead ends.”

 

3

Absolutes
  • The absolute mindset: Lose weight or die trying.
  • Ask:
       -“Then what?”
       -Is the diet sustainable?
       -What happens if you achieve the goal?
       -Or, what happens if you don’t?

 

4

Expecting an obstacle-free path
  • Life gets in the way.
  • Real people with everyday lives sometimes compare themselves to others who make their living by looking good, with hours to spend in the gym.
  • Don’t let setbacks set you back.

 

5

Belief that success follows a linear process
  • Achieving a goal is more like walking through a maze.
  • Be realistic about how the process will actually progress.
  • Commit to the process and resolve to enjoy the process itself.
  • Aim for habit goals. Establishing a good habits should be the goal.
  • What three or four “habit” goals can you create and aim for that will lead to success.
  • One good example: Early to bed and early to rise.
  • A good habit: automatic, non-draining behavior, like brushing your teeth.
  • Replace a current destructive habit with a new productive habit.

 

6

Believing in the outliers
  • Beware the exceptions.
  • Exceptions are held out by fitness and supplement industry to be the rule.

 

From the Audience

  • “People who obsess over numbers drain their emotional battery and it frequently negatively impacts their personal relationships.”
  • “I can’t stand it when people ask how long it took me…doesn’t matter how long it takes.”
  • “Last week I weighed the same as the week before but I lost two inches on my waist. The scale lies sometime.”
  • “The best thing I ever did was throw out my scale.”
  • “How I feel is the best judge for me.”
  • “Invariably the scale becomes a mood ir-regulator than just a tool.”
  • “How does one properly get off the keto diet?”

 

Diet Resources by Scott

The Cycle Diet course  |  Lean Without Trying  |  Metabolic Damage and the Dangers of Dieting

 

 

Do you want to enjoy food
without "worrying" about it?

Get an entire module of "Food Freedom" as a Free Email Course
100% Free. No Credit Card Required.

Episode 155. Eating Disordered Diets Disguised as Healthy

Show Notes

Deprivation diets attract people susceptible to eating disorders, and they are showing up on social media disguised as legitimate weight loss methods.

The Coach discusses them and shares tips for how to spot a dangerous diet.

 

Expert appeal?

  • Some social media influencers with large followings advocate diets that appeal to people already pre-disposed to eating disorders.
  • They often combine deprivation diets: keto + IF; vegan + IF; vegan keto, and so forth.
  • Some advocate [almost] complete starvation.
  • Pinballing between deprivation diets is common among these influencers: keto, to IF, to One Meal a Day, etc.
  • Just because someone calls themselves a health and fitness expert doesn’t make them one.
“Check yourself before you wreck yourself.”

 

Physique competition and eating disorders

  • Eating disorders are rampant in the bikini and figure competition world.
  • Female physique competition attracts women who are already obsessed with food and the body.
  • Two eating disorder terms to know:
    EDNOS (Eating Disorders Not Otherwise Specified), and Orthorexia.

or·tho·rex·i·a  /ˌôrTHəˈreksēə/

noun

  1. an obsession with eating foods that one considers healthy.
  2. a medical condition in which the sufferer systematically avoids specific foods in the belief that they are harmful.

 

How to spot a potentially harmful diet

  • Otherwise healthy diets applied in unhealthy ways, with deprivation in common.
  • Deprivation Stacking: eliminating meals, or entire food groups.
  • Restriction of specific foods, such as a vegan diet that restricts calorie-dense plant foods, like nuts.
  • Extremes, such as drinking urine.

 

Sustainable, healthy weight loss

  • Losing weight is one thing. Sustaining weight loss is another.
  • A coach can help [by providing accountability and guidance.]

 

Diet Resources by Scott

The Cycle Diet course  |  Lean Without Trying  |  Metabolic Damage and the Dangers of Dieting

 

Do you want to enjoy food
without "worrying" about it?

Get an entire module of "Food Freedom" as a Free Email Course
100% Free. No Credit Card Required.

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