When it comes to sticking to a diet, we’ve all experienced those moments of slipping up – perhaps indulging in an unplanned treat or deviating from our meal plan. These instances can often leave us feeling guilty and frustrated, questioning our willpower and dedication. However, recent research suggests that practising self-compassion could be the key to overcoming these setbacks and staying on track with our weight loss goals.

Understanding Dietary Lapses

A recent study involving individuals striving to lose weight examined how they responded emotionally to dietary slip-ups, known as “dietary lapses.” These lapses, triggered by factors like hunger and stress, not only hinder progress but also lead to negative feelings such as guilt and shame, which can derail our efforts.

The study further delved into three core aspects of self-compassion:

• Mindfulness: Being aware of our thoughts and feelings without judgment.
• Common Humanity: Recognising that we’re not alone in facing challenges, fostering a sense of connection.
• Self-Kindness: Treating ourselves with kindness and understanding, especially during tough times

Key Findings

The research revealed that all elements of self-compassion were linked to reduced negativity following dietary lapses. However, showing ourselves kindness emerged as particularly beneficial, helping us regain a sense of control and resilience. By practising self-kindness, we can bounce back from setbacks and continue our weight loss journey with renewed determination.

Practical Insights for Everyday Life

• Normalising Dietary Lapses: Understanding that slip-ups are a normal part of any weight loss journey can alleviate feelings of failure. Realising that everyone faces challenges on their path to better health fosters a more compassionate attitude towards ourselves and others.

• Embracing Self-Kindness: Responding to dietary slip-ups with self-compassion, particularly self-kindness, empowers us to move forward without self-criticism. By being gentle with ourselves and treating mistakes as learning opportunities, we can overcome setbacks more effectively.

• Distinguishing Compassion from Complacency: Practising self-compassion doesn’t mean giving up on our goals or becoming complacent. Instead, it helps us accept setbacks without losing sight of our long-term aspirations. By cultivating resilience and self-acceptance, we can stay committed to our health journey while navigating the ups and downs along the way.

In the journey towards weight loss and healthier eating habits, self-compassion emerges as a valuable tool for managing setbacks and maintaining motivation. By embracing self-kindness and recognising our shared human experience, we can cultivate a mindset that supports our well-being and resilience. Let self-compassion guide you towards a healthier, happier lifestyle, one step at a time.

References:

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.