Every year, millions of people choose health as their resolutions. And every year, millions of people fail at there goal. Why is that? Often it isn’t the physical part. It is the mental part that stops people from achieving the goal they set. How are we impacted by these reasons/excuses and what are they? Here are three most prominent that I have seen in my 20 years of being a nutritionist.
1. Unrealistic Expectations
Setting goals that are too ambitious can set you up for disappointment. Many people aim to lose a large amount of weight in a short period, influenced by quick-fix diets or extreme workout plans.
When results aren’t immediate, it can lead to demotivation and a sense of failure. This mindset often results in giving up entirely rather than adjusting the plan for sustainability.
How do we fix this?
- Set SMART Goals: Specific, Measurable, Achievable, Relevant, and Time-bound goals help create a clear and realistic path.
- Focus on Progress, Not Perfection: Celebrate small victories and improvements rather than fixating on the end number on the scale.
- Educate Yourself: Understand that healthy weight loss is typically 1-2 pounds per week, and focus on long-term lifestyle changes rather than quick fixes.
2. Lack of Planning and Consistency
Without a well-structured plan, it’s easy to fall back on old habits. This includes failing to plan meals, skipping workouts, or not tracking progress, which can sabotage weight loss efforts.
Inconsistency makes it harder to develop healthy habits, leading to a cycle of starting and stopping, which can be frustrating and disheartening.
How do we fix this?
- Meal Planning: Prepare meals in advance to avoid last-minute unhealthy choices. Use meal prep containers and plan a weekly menu.
- Create a Workout Schedule: Treat workouts like appointments. Whether it’s a gym session, a run, or a yoga class, consistency is key.
- Track Your Progress: Use a journal or app to log your meals, workouts, and feelings. This helps you stay accountable and recognize patterns.
3. Emotional and Psychological Factors
Emotional eating, stress, anxiety, and lack of motivation are often underlying factors that can derail weight loss efforts. These issues can lead to unhealthy eating habits and a negative cycle of stress and eating.
Without addressing these emotional triggers, weight loss can become an uphill battle. Stress and emotions can drive you to eat comfort foods, which are often high in calories and low in nutritional value.
How do we fix this?
- Mindful Eating: Practice being present while eating. Slow down, savor each bite, and listen to your body’s hunger and fullness cues.
- Manage Stress: Incorporate stress-reducing activities into your routine, such as meditation, yoga, or deep-breathing exercises.
- Seek Support: Join a support group or work with a therapist or coach who specializes in emotional eating and weight loss. Talking about your struggles can provide relief and strategies for coping.
I do not like to bring a problem to the table without a potential solution available. Each of these mental barriers can be overcome……..if you want to overcome them. It may take more than words though. Act on them and move past the obstacles. I believe you all can do this!
