Weight Loss and Procrastination

By Ann Steffy, MSW

Procrastination is defined as an irrational delay of an intended course of action, even while expecting to be worse off for the delay. It is one of the most common barriers to successful weight loss efforts.

     The task at hand appears to be frighteningly overwhelming, and, since you cannot complete it all now, you avoid dealing with it altogether.

“I'm 70 pounds overweight.   How in the world can I lose that much weight?!”

Focus instead on losing 0.5 – 2 lb/week.

Reward yourself for completing every part of the project.

      Fear of not living up to somebody else's or our own expectations makes it easier not to start something than to “fail.”

"What if all I am able to lose is 10 lb?"

Modify your expectations, and allow yourself to make mistakes and have setbacks.

Try to avoid “all or nothing” thinking.   Having lost “only” 10 lb beats not having lost any weight at all.

      Fear of success leading to increased expectations from yourself or others.

"What if I am not able to maintain my weight loss?"

Maintain your partially lost weight for a month or two before embarking on droping more pounds.

Accept that setbacks are likely to happen, and work out a strategy of dealing with them.

      Passive resistance to requests and expectations making you feel angry or resentful.

“I can't stand it when my husband teases me about my weight!”

Express your anger and resentment in a direct, clear and constructive way.

Focus on how you will benefit from your weight loss efforts.

      Disorganization, such as failure to properly plan your meals, overestimation of your will power and underestimation of the strength of your food cravings.

“Since I'm not hungry now, I can't imagine feeling famished later.”

Plan your meals in advance.

Carry “emergency” healthy snacks for urgent food craving.

Avoid situations that are likely to present temptations for you.

      Perceived lack of time.

Give yourself a gift of time to work on this important project.

      Lack of interest or motivation, fatigue or boredom.

“It's depressing to always have to watch what I eat.”

Focus on 'why' you are doing it.

Good luck!