You probably know that there are a lot of ways to sabotage a weight loss plan. But you’re probably thinking about all of the ways people tend to cheat on their eating plans. When it comes to the exercise part of your program, you might not even realize you’re engaging in one of these five methods of sabotage…

You’re not eating enough. Yes, really! While a weight loss plan will generally involve some degree of calorie reduction, paired with exercise, it is possible to restrict your calories too much. If you’re so tired that you can’t even work out, or you’re feeling lightheaded and nauseated during exercise, you’re not likely to work very hard or stick with the program long. Having a small snack, combining carbs and protein, an hour or so before your workout can make a big difference.

You try to do too much, too soon. If your favorite Instagram celebrity swears by 90-minute kickboxing classes, you might think that’s your golden ticket to a successful weight loss plan. But keep in mind he or she has probably been working out for some time. No one starts out at that level of fitness, and if you try, you could injure yourself or burn out. Instead, choose a form of exercise that you enjoy, and that feels comfortable. It should be challenging, but not leave you feeling completely wiped out.

The “all or nothing” mindset. You’re running late and only have time for a thirty-minute workout after work. At this point, a lot of people are tempted to just skip the gym entirely. But why? An all-or-nothing mindset tricks you into giving up, when a shorter workout would be perfectly acceptable (and definitely better than no exercise at all).

Also, plan for backup workouts, for those times the gym is unexpectedly closed, you don’t have time to get there, or some other obstacle gets in the way.

You’re using exercise as a punishment. Remember that your exercise routine is good for your health, boosts your energy and mood, makes you more productive at work, and helps you feel confident. It’s not a punishment for eating too many cookies at the office party last week. If you view exercise as a punishment, you’re only training yourself to resent it. Focus on the positive motivations instead.

You hate exercise. If you hate an activity, you’re unlikely to stick with it for long. Focus on identifying some form of exercise that you do like, and don’t force yourself through a routine that makes you miserable.

Do any of these methods of sabotage sound familiar? If you find yourself “cheating” on workouts, or otherwise have difficulty with your weight loss plan, let’s discuss that at your next appointment. Together we can figure out a solution, and keep you motivated to achieve your health goals.