5 Things You’re Saying That Make Weight Loss Harder

Do you ever catch yourself thinking negatively about your weight loss journey? If so, know you’re not the only one – it’s a common struggle!

Yet, when it comes to shedding those extra pounds, a positive mindset is actually pretty important. Research has shown that individuals who develop a positive attitude are more likely to set realistic goals, stay dedicated, and overcome weight loss challenges. 

So if you want to break through barriers and create a smoother, more satisfying path to weight loss, learn to abandon these five common thoughts — because they may be holding you back. 

5 Thoughts to Skip on Your Weight Loss Journey

1. The All-or-Nothing Approach: “If I don’t do everything right, I’ll fail.”

It can be easy to think that weight loss success is an all-or-nothing endeavor, as in, “I must adhere to my diet and exercise regimen from the get-go, or I will fail.” However, this goal of perfection is impossible, and sets you up for failure. 

For some, weight loss or healthy eating feels more achievable by focusing on adjusting the small steps toward a goal. Remind yourself that it is perfectly natural to have setbacks. In fact, they often help you by highlighting a habit or behavior that needs some support. Instead of aiming for perfection, switch the focus to progress, which will help you stay more consistent.

2. Comparing Yourself to Others: “Why don’t I look like them?”

It’s natural to look at other people’s weight loss journeys and want yours to be the same. Comparisons, though, can reduce your motivation and self-esteem. Each person’s body is unique—what works for one person may not work for you. 

If you’re going to compare, do it only to your past self. This allows you to take an individualized approach to your goals and progress. You’ll be able to celebrate more of your successes instead of worrying about someone else’s. Our advice? Celebrate every achievement, no matter how small.

3. Seeking Instant Results: “I should be losing weight faster.”

In today’s fast-paced world, you may feel conditioned to expect immediate results. However, sustainable weight loss takes time and patience. Do yourself a favor and avoid the quick fixes and gimmicks.

In reality, lasting change happens gradually. You can do all the right things, but some weeks may yield a different number on the scale than you hoped for. So be sure to pay attention to your non-scale victories as well, such as improved energy levels, better sleep, or feeling more confident in your own skin. These changes may yield quicker and more satisfying results.

4. Rigid Perfectionism: “I can’t eat that.”

Setting high standards for yourself is admirable, but being overly strict can lead to burnout and frustration. Avoid falling into the trap of punishing yourself for indulging in occasional treats or missing a workout. 

Strive to find a balance and allow yourself some flexibility. Remember, it’s okay to eat your favorite foods, take a rest day from exercise, or prioritize sleep. Achieving a healthy lifestyle involves building positive habits while still allowing room for the things you love. The journey to a healthier you should be enjoyable.

5. Negative Self-Talk: “I am lazy.”

You can be your harshest critic, especially when it comes to weight loss. Negative self-talk, such as calling yourself “lazy” or “undisciplined,” will only undermine your efforts. 

Cultivate a positive internal dialogue to become your own advocate. Be kind and compassionate to yourself throughout the journey. When you stumble, remind yourself that it’s normal. Replace negative thoughts with positive affirmations. If you need extra support with goal setting or a positive mindset, consider meeting with a dietitian.

The Bottom Line

Losing weight is not just about transforming your body; it’s also about nurturing a positive mindset. It’s never too late to start reframing how you view your weight loss journey.