Negative weight loss mindsets: those voices inside your head – the daily battle of good vs. evil that stops us from losing weight – can really bring you down! The real weight loss struggle starts in your mind.
This year, stop being your own worst critic when it comes to losing weight and ditch those harmful mentalities.
If you keep telling yourself that you’re worthless, can’t lose weight, or are destined to always be heavy, then that’s exactly what will happen.
It’s all about “you are what you think.” This year, let’s get rid of that negative mental baggage and start becoming the best version of ourselves! Here are the top 10 weight loss mindsets we need to eliminate this year:
1. “I’ve only lost 5 pounds in 2 weeks on my new program…it must not be working!”
2. “I have a wedding in a week; I need to lose 15 pounds now!”
3. “Who has time to lose weight over months? I know I can lose that much in a week!”
Bottom Line: Be realistic. You can’t expect to lose weight that took months or years to gain in just a few weeks. True change takes time! Give yourself at least 4 weeks to see small changes and 8 weeks for others to notice.
4. “I have to work out until I puke – that’s how they do it on TV!”
5. “I just started and I’m so sore; I better still get up and run 5 miles!”
6. “I can lift more weight than that guy – let me show you!”
Bottom Line: For beginners, this is a common misconception. Pushing yourself too hard can lead to injury and make you quit. Start slow, build up your exercise capacity, and increase workout intensity as you progress.
7. “Weight loss is hard – where’s that magic pill?”
8. “I can get rid of a cold with pills, so surely I can lose fat this way too!”
9. “These pills claim I can lose 15 pounds in a week – sounds legit!”
Bottom Line: Losing weight quickly with pills often leads to gaining it back, causing physical and mental stress. Lose weight sustainably by adopting a healthy lifestyle and being gentle with yourself.
10. “If I’m not starving, I must not be dieting!”
11. “I lost 10 pounds eating 1500 calories, so if I eat only 1000, I’ll lose more!”
12. “If you’re not starving, you’re not losing weight!”
Bottom Line: These ideas are false. A small calorie deficit allows you to lose weight slowly without constant hunger. Overly restricting calories can actually work against you.
13. “Must keep running, just keep running!”
14. “Running burns more calories than lifting, so I’ll skip lifting!”
15. “Strength training doesn’t burn many calories, so I’ll just run!”
Bottom Line: Running is great, but strength training is also essential for burning calories, building lean muscle, boosting metabolism, and improving overall health.
16. “I never could lose weight before, so I can’t now!”
17. “How can I do something I’ve never been able to do?”
18. “I can’t lose weight, simple as that!”
Bottom Line: These negative thoughts are nonsense. You can achieve anything if you believe in yourself. Everyone who has lost weight started right where you are now. You can do it too!
19. “I don’t know how to create a good workout plan!”
20. “Exercise routines are complicated – I have no clue what I’m doing!”
21. “What’s a ‘lat’ or a ‘HIIT session’? I’ll just stick to running!”
Bottom Line: This is understandable but still unhelpful. There are countless online workouts, and gym staff can help too. There’s plenty of info out there to find a program that fits your lifestyle.
22. “I have to watch what I eat and stay active to lose weight? No thanks!”
23. “I actually have to work to get in shape? No thanks!”
24. “There’s no magic pill? No thanks!”
Bottom Line: To get results you’ve never had, you have to do things you’ve never done. Step out of your comfort zone and see challenges as fun tasks.
25. “I need to lose weight but have a big weekend planned, so I’ll start next week!”
26. “Just one more cookie – I’m starting my exercise program next month!”
27. “It’s already March; the year is almost over. Next year, I’ll get in shape!”
Bottom Line: Start today! Make small changes now that can lead to big results. Begin today, learn today, fail today, and get back up today.
28. “I’ve tried before, and nothing worked; I’m stuck in this body forever!”
29. “My parents were bigger, so I’ll be big too – it’s genetics!”
30. “There’s nothing I can do – I’m doomed!”
Bottom Line: Genetics may play a role, but so can your willpower. If you’re determined, you can still reach your goals with the right nutrition, fitness, and motivation. It may be hard, but it’s possible.
The negative things people tell themselves every day are mind-blowing and frustrating! As a trainer, it annoys me to see people hold themselves back when I know what they could achieve. It’s not your family, job, or circumstances; it’s you holding yourself back.
How do you not see the potential inside yourself and the amazing things you can accomplish? Stop calling yourself a failure and start believing in yourself. Anything is possible if you stop telling yourself to quit.
Your worst enemy is inside your own head. Overcome that, and you can reach incredible heights!
Now I’m off to work out – or maybe I’ll just wait until next week.