10 Ways to Knock Down Your Weight-Loss Barriers

Diet and exercise are things you do to lose weight, but often it’s what you don’t do that determines if you will succeed at weight loss.

Reaching your goal and seeing your diet through till the end requires mental strength. It’s about not succumbing to temptation, removing doubt, and dismissing excuses.


Mentally strong dieters not only manage their diet and exercise, they examine their thoughts and beliefs so they can create better habits and behaviors. This mental strength lifts them above the crowd; they free themselves from the ongoing struggle of weight loss.

Use these 10 principles to break through the barriers that block your success.

10 Traps Mentally Strong Dieters Don’t Fall Into

  1. They Don’t Give Up When Progress Slows

Mentally strong dieters understand that the number on their bathroom scale won’t always match their efforts. They acknowledge that all goals have their ups and downs and the only way to reach the finish line is to put one foot in front of the other.

  1. They Don’t Hate Their Bodies

You won’t hear a mentally strong dieter berating their body. They don’t compare their bodies to others or focus on their flaws. Instead, they feel grateful for the many things their bodies can do, and know they have an asset worth taking care of.

  1. They Don’t Blame Their Circumstances

Mentally strong dieters don’t dwell on the barriers before them. They recognize that their genes or metabolism might make weight loss more challenging, but they still take action. They know they can’t control everything, but can always do things that lead to a better outcome.

  1. They Don’t Doubt Their Ability to Change

Mentally strong dieters understand that weight loss statistics are discouraging, yet they believe in their ability to change. They understand that weight loss has two challenges: a physical challenge and a mindset challenge. They set a picture in their mind of how great life will be when they reach their goal and move toward it.

  1. They Don’t Shy Away From Commitment

Mentally strong dieters don’t fall for quick-fix schemes. They understand that losing weight is a commitment, and they embrace the challenge. They’re not afraid of hard work and know that it’s always too soon to quit!

  1. They Don’t Get Stuck in the Planning Stage

Mentally strong dieters believe in the “ready, fire, aim” approach. They start their diet when they know enough to take the first step, and have faith in their ability to adapt as time goes on.

  1. They Don’t Feel Hopeless

Mentally strong dieters get back up after being knocked down. They view past failures as learning experiences, and keep growing and learning until they get what they want.

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  1. They Don’t Listen to Their Critical Inner Voice

Mentally strong dieters recognize that everyone has a little voice inside that compares them to others, sets unrealistic expectations and demands perfection. They acknowledge these destructive thoughts, but don’t dwell on them. They believe in Eleanor Roosevelt’s words, “No one can make you feel inferior without your consent.”

  1. They Don’t Follow the Crowd

They don’t do things just because everyone else is doing them. Mentally strong dieters find positive role models that have already achieved what they want to do and invest time and energy to learn from them.

  1. They Don’t Expect Life to Cooperate

Mentally strong dieters recognize that life will not slow down so they can focus on losing weight. They accept that there will be events that steal their attention, and remain flexible so they can deal with whatever life hands them.

Written by: Dr. Becky Gillaspy

About the Author: Dr. Becky Gillaspy is the author of DrBeckyFitness.com where she encourages people to trade junk foods for real foods. Sign up for her free video series to learn 4 daily habits that give your body no choice but to lose weight. Dr. Becky also teaches nutrition-related courses at Ashford University and the University of Phoenix.