In the last 9 videos, we’ve been exploring the primary sabotage thoughts that often stand in the way of success with weight loss and wellness. Today, I’m going to cover the final sabotage thought in our series – Sabotage Thought Number 10. But before I do, let’s recap the 9 sabotage thoughts we’ve discussed so far, just to make sure you’re not still leaning on any of these excuses as reasons why you’re not able to succeed with wellness right now.

Sabotage Thought Summary:

1. I earned the indulgence: Instead, parlay your success into more wellness choices. It becomes easier to eat healthy when you exercise, as exercise increases the craving for healthier, lighter foods.
2. Tomorrow I’m going to be good: Tomorrow logic doesn’t work. They key is to being good IN THIS MOMENT. Tomorrow will present itself with the same temptations and challenges.
3. I’m too busy with one thing to get involved with another: Wellness behaviors will strongly dictate your future health, quality of life, and how happy you feel about yourself. Wellness goals need to be weaved into the matrix of the life you have right now. Keep them realistic, but make sure you have a plan to succeed right now.
4. Out of my control: Foods are not addictive, food ingredients are not addictive, and if it’s hot outside then exercise inside, etc. Find a way to succeed, and make a list of alternative foods to substitute for the foods that may be sabotaging you right now (solution-substitutions).
5. Arranging to fail: Don’t put tempting treats in your home. Don’t overbook yourself so you don’t have time to exercise.
6. This doesn’t count: Everything counts, including what you eat at airports, on airplanes, during holidays, the holiday season, at birthday parties. etc.
7. The assumption excuse: Sounds like this “I already showered, so no point in exercising now”… or I “at the first bite, or opened the bottle of wine. I might as well finish off what I started”. Don’t stay out of bounds just because you took one step out of bounds. 
8. Concern for others: You have to also look after yourself, so you can continue to look after others. It’s not an either-or situation.
9. You only live once: Using this excuse too often to justify the consumption of cheat foods, and/or skipping workouts on sunny days, will cause you to fail with your wellness goals. That’s guaranteed. We all need some indulgences, but be careful how often you justify them using this approach. Yes, you may only live once, but living well is tied to your level of health and wellness and that requires some focus and discipline.

That takes us to Sabotage Thought Number 10, which is “This instance doesn’t matter”. When it comes to your wellness game-plan from this day forward, the best thing you can tell yourself is that “Every Instance Matters”, as it leads to the sum of your actions.The sum of your actions is meaningful, so every decision counts, even though it doesn’t seem like one instance matters that much. One visit to the gym is not that important, but maintaining the habit of going is invaluable. When you ask yourself, “what’s one beer, what’s one cookie, what’s one bag of chips, what’s one pizza with extra cheese and pepperoni, etc.”  – you know you’re in trouble.This thinking style will get you in trouble if you call on it too often. Decide right now that every decision makes a big difference, as each decision factors into the sum of your decisions over time.

Consistently making what seem like small, good decisions, moment by moment, day after day, and week after week, can literally transform your health in a matter or 3-12 months. By that, I mean, getting to your ideal weight, achieving an ideal cholesterol, blood glucose, and triglyceride level, and improving your fitness and body shape markedly. You can undo a lot of years of self-health abuse by becoming consistent over just the next 3-12 months. Your body and your blood work will reflect those changes, so you’ll see how real they are. But what it takes is understanding that every instance matters, every food, beverage and exercise decision is another key plank in the wellness ladder, as you transform your body into the one nature intended you to have and the one that is readily available if you go about things in a consistent way – and see each decision you make as a meaningful one.

That is what takes to succeed. Shed yourself of any sabotage thoughts that may be holding you back. Get on track with wellness – and focus on succeeding – one decision at a time, one day at a time. Have fun with it and notice how much better you look and feel. In a short period of time, your blood work will also reflect positive changes within your body, and possibly your blood pressure as well. So, keep the action moving forward. Keep it positive as wellness is about a positive, new and improved you – something you should strive for, look forward to, and be proud to wear, as you present yourself to the world going forward.

Until next time,  Eat Smart, Live Well and I know you’re going to look and feel great!

Dr. James Meschino
DC,MS, ROHP