Weight loss is more than just diet and exercise. Just like Buddha said, ” The mind is everything. What you think, you become.” Your mindset also plays a crucial role in your fitness journey.
The mind is everything. What you think, you become.
Studies show that nearly half of adults attempt to lose weight each year, but only about 10% succeed long-term. And the main challenge is maintaining weight loss and developing lasting healthy habits. Your mindset can significantly impact your ability to achieve and sustain your fitness goals.
This is because negative thoughts can create physical stress in your body, making weight loss more difficult 1. To succeed in your weight loss journey and develop sustainable healthy practices, it’s essential to identify and overcome toxic mindsets holding you back.
So, we’ve compiled a list of 10 common mindsets that could be obstacles to achieving your weight loss goals. By recognising and addressing these thought patterns, you can set yourself up for greater success in your fitness journey.
1. Dieting as a temporary thing
When I ask people about their weight loss strategies, the most common response is, “I’m going on a diet” or “I’m on a diet.” This mindset implies a temporary change—once they reach their target weight, they’ll stop dieting. Unfortunately, this approach often leads to a vicious cycle of weight loss and gain.
The key issue here is viewing healthy eating as a short-term solution rather than a lifestyle change. To achieve lasting weight loss, we shouldn’t think of it as “dieting” but as improving our eating habits for the long term.
The only way to lose weight and keep it off is to make healthy eating an integral part of your lifestyle, not just a temporary fix. This shift in perspective can break the cycle and lead to lasting results.
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2. Trying to Lose Weight Perfectly
“It’s not about being perfect. It’s about effort. And when you put in that effort every single day, that’s where transformation happens. That’s how change occurs.” — Jillian Michaels.
Let’s be honest: perfect weight loss doesn’t exist. You’ll make mistakes, face setbacks, and sometimes even gain weight along the way. But here’s the good thing: one mistake or failure doesn’t mean you can’t eventually succeed. You’re human, and it’s important to accept that your weight loss journey won’t always go as planned.
Sometimes, your body might start storing fat, or you might hit a plateau where the number on the scale won’t move until you increase your efforts. That’s why it’s called a journey, not a race or a marathon with a smooth, straight path.
My own weight loss journey has been a bumpy ride, but I never gave up, and neither should you. Remember, it’s about persistence and effort, not perfection.
3. Comparing yourself to others
Your only real competition is yourself. Strive to be better than you were yesterday. We’re all unique, and even if we follow the same diet and exercise routine as our role models, we’ll still lose weight differently due to our genes, age, and body composition.
Instead of comparing your appearance to others, focus on matching their effort and applying it to your journey. Embrace your uniqueness, and let your strengths drive you forward. Know that, just as you admire qualities in others, someone out there admires you too.
Concentrate on your daily or weekly progress. Celebrate every step forward, no matter how small. Your path is yours alone, so make the most of it and appreciate the process of becoming your best self.
4. Taking weight loss as a short-term goal
When planning to lose weight, we often have a specific goal in mind. However, sustainable weight loss isn’t going to be a quick fix—it can take months or even years, especially when you’re focusing on adopting healthy lifestyle habits.
Don’t get discouraged if you don’t see immediate results. According to Melissa Mitri (2023), it takes about 6 weeks on average to start noticing weight loss, even when you’re doing everything right.
Think of your journey as a long-term commitment rather than a short-term solution. It took time to gain weight, so it’ll take time to lose it in a healthy, sustainable way. Be patient with yourself and focus on consistent progress rather than quick, potentially unhealthy results.
5. Fear of checking your weight
We all know that anxious feeling before stepping on the scale. Will the number validate our efforts or make them seem pointless? But you can’t track your progress without regular weigh-ins, whether daily or weekly.
Instead of avoiding the scale, take a deep breath and face it head-on. I’ve found it quite helpful to imagine the worst-case scenario beforehand. That way, if the result is better, I’m pleasantly surprised. If it’s not, I remind myself that it’s not the end of the world, and I just need to keep going.
Remember, the fear of weighing yourself is psychological—something you can control. Regular weigh-ins are a valuable tool for monitoring whether you’re gaining, maintaining, or losing weight. By confronting the scale, you’re taking charge of your progress and turning a moment of anxiety into a step towards your goals.
6. Giving up when you don’t see results immediately
Seeing no change in your weight despite your efforts can be disheartening, and it’s tempting to give up. But remember, weight loss is a journey with obstacles; overcoming these makes it worthwhile.
Instead of quitting, take a step back and reflect on your methods. Consider adjusting your approach, perhaps by increasing your activity or reducing your calorie intake. If you’re unsure, don’t hesitate to consult a fitness coach who can help identify the cause of the plateau.
Keep in mind that a steady scale doesn’t always mean a lack of progress. You might be gaining muscle while losing fat, which can balance out your overall weight. Give yourself at least three months to see significant changes.
You can also track your progress by measuring your body, not just relying on a scale. I’ve noticed that body measurements often show more noticeable changes than weight alone.
7. Labelling foods as bad and good
While some foods are higher in calories or labelled as less healthy than others, it’s not accurate to categorise foods as simply ‘good’ or ‘bad’. What matters most is the amount consumed and how it fits into your overall lifestyle.
For instance, eating a single chocolate bar every two weeks is unlikely to significantly impact your weight. On the other hand, fruits, often considered ‘healthy’, can lead to insulin resistance and fat accumulation if eaten in excess 2.
Instead of labelling foods, focus on developing healthy eating habits. It’s the pattern of eating that truly matters. Allow yourself moderate treats occasionally; this won’t sabotage your efforts and can even help prevent intense cravings 3.
8. Calorie obsession
Counting calories can be a useful tool for monitoring your intake and maintaining a calorie deficit, which is part of the CICO (Calories In, Calories Out) process. However, becoming overly focused on calorie counting can be unhealthy.
Obsessing over calories might lead you to neglect other important factors in weight loss, such as fitness and mental health. It can also tempt you to cut calories too drastically, potentially harming your health or even leading to serious conditions like anorexia.
While it’s good to be aware of your calorie intake, give yourself some flexibility. It’s okay if you eat more than intended some days; you can always get back on track tomorrow.
9. Negative self-talk
Have you ever doubted yourself and your capabilities? You’re not seeing the progress you expected, as the scale hasn’t budged despite the hard work you’ve been putting in. Your self-esteem drops, and you feel like all your efforts are pointless. You start insulting yourself, thinking you’ll never make it. Well, you’re not alone.
This self-criticism isn’t healthy, even if it feels like a release for your frustration. When you encounter situations that trigger negative self-talk, try this instead: take a deep breath and clear your mind. Remind yourself that it’s okay—this is just a setback you will overcome.
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You are your own best friend. Love yourself and acknowledge how far you’ve come. Give yourself credit for trying and persevering. Remember, setbacks are part of the journey, not the end of it.
10. Waiting for the ‘perfect time’
There’s no perfect time to start losing weight—the best time is now. Waiting for the ‘right moment’ is often just an excuse we make out of fear of change or laziness. If we keep putting it off, time will pass, our weight may increase, and we’ll become more susceptible to cardiovascular diseases.
Don’t let procrastination hold you back. Every day you wait is a missed opportunity for better health. Think about your motivation and let it become your drive. Don’t let your present self hold you back from your future self.
Conclusion
To fully commit to your weight loss goal and develop healthy, sustainable practices, you need to shed toxic mindsets along with those pounds. Negativity isn’t healthy, and it shouldn’t drive your efforts. While it’s challenging to always think positively, it’s far better than negative thinking, which only makes you feel worse.
Remember, nothing worthwhile comes quickly or easily. Don’t expect weight loss to happen overnight. Instead, focus on making it a lifestyle change.
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REFERENCES
Aayushi (2022). Can You Eat Too Much Fruit? Here’s What Happens If You Do. (online) Healthshots. Available at: https://www.healthshots.com/healthy-eating/nutrition/watch-these-side-effects-of-eating-a-lot-of-fruits/#:~:text=Consumption%20of%20excessive%20fructose%20present (Accessed July 23, 2024).
Horjak, S. (2024). 3 Mindset Mistakes You Need to Avoid to Lose Weight and Keep It off for Good! (online) eMed UK. Available at: https://www.emed.com/uk/blog/business/3-mindset-mistakes-you-need-to-avoid-to-lose-weight-and-keep-it-off-for-good (Accessed July 23, 2024).
Iavarone, K. (2023). Weight Loss Statistics 2024. (online) The Checkup. Available at: https://www.singlecare.com/blog/news/weight-loss-statistics/#status (Accessed July 22, 2024).
Mayo Clinic (2022). Tips to Stop Emotional Eating. (online) Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342 (Accessed July 23, 2024).
RD, M.M., MS (2023). How Long Does It Take to See Weight Loss? What to Expect. (online) Melissa Mitri. Available at: https://melissamitri.com/how-long-does-it-take-to-see-weight-loss-what-to-expect/ (Accessed July 23, 2024).
Weight Loss: How to Stop Negative Self-Talk. (2021) Life Extension. Available at: https://www.lifeextension.com/wellness/weight/weight-loss-prevent-negative-self-talk. (Accessed: July 22, 2024)
