Maintaining health goals after bariatric surgery can feel like an uphill battle, especially when you’re trying to figure out how to avoid self-sabotage. For many bariatric patients, the journey to better health isn’t just physical—it’s mental too. One of the most common obstacles to long-term success is self-sabotage. If you’ve been struggling to stay consistent, recognizing and addressing self-sabotaging behaviors is essential for maintaining your progress and reaching your ultimate health goals.

What Is Self-Sabotage?

Self-sabotage refers to behaviors and thoughts that prevent you from achieving your goals, even when you consciously desire success. For bariatric patients, these self-defeating actions can manifest in various ways, including overeating, neglecting exercise, or falling back into unhealthy habits. It’s a form of resistance that can stem from fear, insecurity, or self-doubt.

At its core, self-sabotage is a cycle: you want to make progress, but something holds you back. You make excuses, put off taking action, or engage in behaviors that contradict your goals. While everyone experiences this at times, bariatric patients may find that self-sabotage significantly impacts their health journey if it’s not addressed.

Common Examples of Self-Sabotage in Bariatric Patients

Recognizing when you’re engaging in self-sabotage is the first step toward overcoming it. Here are some common ways it shows up for bariatric patients:

1. Overeating “Trigger” Foods: You might know certain foods are your triggers, yet you still buy them, thinking, “I’ll just have a small amount.” Before you know it, you’ve eaten the entire thing.
2. Skipping Workouts: You plan to exercise, but suddenly you find yourself coming up with excuses like being too tired or too busy, even though you know that exercise is essential for your health.
3. Negative Self-Talk: Telling yourself that you’re not good enough, not losing weight fast enough, or that you’ll never succeed can discourage you from trying altogether.
4. Ignoring Your Bariatric Guidelines: After surgery, sticking to your dietary guidelines is crucial, but some patients start eating foods that aren’t bariatric-friendly, thinking, “Just this once won’t hurt,” which can spiral into more frequent slips.

How to Avoid Self-Sabotage and Stay on Track

The good news is, self-sabotage is something you can overcome. Here are some easy, actionable steps you can start taking today to break the cycle and stay on track with your health goals:

1. Identify Your Triggers

The first step in avoiding self-sabotage is awareness. What situations or emotions tend to lead you to self-sabotaging behaviors? Maybe stress makes you reach for comfort foods, or perhaps boredom leads you to snack mindlessly. Once you know your triggers, you can create strategies to avoid or manage them.

2. Set Small, Realistic Goals

Trying to make massive changes all at once can feel overwhelming and set you up for failure. Instead, break your goals down into small, manageable steps. For example, if your goal is to exercise more, start by committing to just 10 minutes a day. As you gain confidence and consistency, you can gradually increase the time and intensity.

3. Replace Negative Self-Talk with Positive Affirmations

When negative thoughts start creeping in, stop and reframe them. Instead of saying, “I’ll never be able to stay on track,” replace it with, “I am capable of making healthy choices every day.” Positive self-talk is powerful and can shift your mindset, helping you feel more motivated and in control.

4. Practice Self-Compassion

It’s easy to be hard on yourself when you slip up, but being overly critical can lead to even more self-sabotage. Instead, practice self-compassion. Understand that setbacks are a normal part of the journey. Acknowledge the slip-up, forgive yourself, and move forward.

5. Create an Accountability System

Having support can make a huge difference in staying on track. Whether it’s a friend, family member, or a bariatric support group, find someone who can hold you accountable. Check in with them regularly about your goals, progress, and any challenges you’re facing.

6. Use Tools to Stay Focused

There are various apps and tools designed to help you track your eating, exercise, and mental health. These tools can serve as a reminder to stay on course and help you recognize patterns that may lead to self-sabotage.

Final Thoughts: You Have the Power to Break the Cycle

As a bariatric patient, it’s important to recognize that self-sabotage is not uncommon, but it is also not insurmountable. By identifying your triggers, setting realistic goals, and practicing self-compassion, you can break the cycle and regain control over your health journey. Remember, this is a long-term commitment to your well-being, and every small step counts. Don’t let self-sabotage stand in the way of your success. You have the tools to overcome it and stay on track to achieve your health goals.

Have You Noticed Self-Sabotage Contributing To Weight Regain?

As you work on overcoming self-sabotage and staying on track with your health goals, having the right support and resources can make all the difference. If you’re worried about weight regain or just want to ensure long-term success after bariatric surgery, check out our FREE Weight Regain Resource.

Our FREE Weight Regain Resource will help you:

• Learn the reasons why you may experience weight regain after surgery
• Identify unhealthy habits that can lead to weight regain
• Find additional support and accountability with getting back-on-track with your weight loss