Can Self Compassion Help You Lose Weight?

Embracing Self-Compassion in Your Weight Loss Journey

Ever had that moment where you just can't resist an unplanned bar of chocolate (watch out for those Easter eggs), a side of fries, or, let's be real, an entire bag of Doritos? It's easy to beat yourself up over these dietary detours, thinking you've derailed your progress for days. But here's a little secret that might change the way you view these slip-ups: self-compassion.

No, for real, I promise there is real science involved and not some woowoo stuff so bear with me.

How You Speak To Yourself Matters

If you're familiar with my blog, you know self-compassion isn't a new topic. But its role in the context of weight loss, especially when you're feeling down about diet slip-ups, is something worth diving into. A fascinating study in the journal Appetite sheds light on this very subject.

What The Research Says About Self Compassion

The study involved 140 participants on their weight loss journeys. Throughout the day, they recorded their dietary adherence and emotional responses to any deviations.

These so-called "dietary lapses," though often viewed negatively, are an important part of the story. They're sparked by various factors like hunger, stress, and exposure to tempting foods. Not surprisingly, frequent lapses can make weight loss more challenging, not just physically but emotionally, leading to feelings of guilt, shame, and eventually, a loss of motivation.

Heh, been there, done that.

Researchers focused on the power of self-compassion as a tool to break this cycle. With self-compassion composed of mindfulness, recognizing our shared human experiences, and self-kindness, they sought to discover which element played the biggest role in navigating dietary lapses.

The findings?

All aspects of self-compassion helped reduce negative feelings post-lapse. However, it was self-kindness and overall self-compassion that were particularly effective in helping individuals feel in control and ready to move forward.

*Journalling can be a form of self compassion and a practice I encourage my clients to do.*

So, what can we learn from this study for our own weight loss or health journeys?

Dietary Lapses are Normal: Changing your eating habits? Expect some hiccups along the way. It's a normal part of the process, not a failure. I challenge you to name someone who has never eaten something that doesn’t align with their fitness goals.

This is why food shaming can be so dangerous because in all of those What I Eat In Day B.S, influencers are showcasing their healthiest choices which doesn’t reflect how they eat 365 days of the year.
Self-Kindness is Crucial: Being gentle with yourself after a lapse can make it much easier to bounce back. Instead of wallowing in regret, try a kinder approach. Whether it's reminding yourself that one meal doesn't define your journey or acknowledging your enjoyment without guilt, these mental shifts can make all the difference.
Self-Compassion ≠ Complacency: It's essential to distinguish between being compassionate and making excuses. Self-compassion is about acknowledging slip-ups without self-judgment, then continuing on your path with renewed focus. Complacency on the other hand is rooted in the desire to maintain the status quo, avoiding discomfort of growth.

And in case its not obvious, in the context of “discomfort” I don’t mean going hungry for the sake of abs, I mean having those difficult conversations with yourself about what you truly want and what it means to you.

Takeaways

The takeaway here is quite liberating. Yes, you might veer off your diet plan now and then. But rather than letting it spell doom for your goals, view it as an opportunity to practice self-compassion. By doing so, you not only alleviate the emotional burden of dietary lapses but also set the stage for a more resilient and positive approach to weight loss. Remember, it's not about perfection; it's about progress, one compassionate step at a time.

Resources

Hagerman CJ, Ehmann MM, Taylor LC, Forman EM. The role of self-compassion and its individual components in adaptive responses to dietary lapses. Appetite. 2023 Nov 1;190:107009–9.