Why You Know What to Do, But Can’t Do It: 7 Secrets to Unlocking Consistent Weight Loss
We all know the drill: you’ve read the diet books, watched the videos, bought the workout gear and equipment (bought the juicer too!) and you’re aware of the right steps to take when it comes to consistent weight loss.
You understand the importance of healthy eating, regular exercise, and staying hydrated. So why does it feel so hard to actually follow through? Why does it seem like there’s a gap between your knowledge and your ability to take consistent action to lose weight?
Why You Know What to Do, But Can’t Do It: 7 Secrets to Unlocking Consistent Weight Loss
If you’re one of the many smart, spiritual women who struggle with this internal conflict, you’re not alone. It’s incredibly common to know exactly what to do to lose weight, yet find yourself stuck when it comes to executing your plan.
Many think this is because they lack motivation to lose weight but it often goes deeper than that. Limiting beliefs, a lifelong emotional connection to food, food stories, food history, and even sugar addiction can get in the way of taking action to lose weight.
The good news? There’s a solution, and it starts with understanding why this happens in the first place.
The Psychology Behind Inaction
When it comes to consistent weight loss, knowledge alone isn’t enough. Even the smartest, most driven women can fall into a cycle of inaction.
So why does this happen? Here are a few psychological reasons that may explain why you know what to do to lose weight, but can’t seem to do it:
1. Perfectionism:
If you’re someone who always strives for perfection, the idea of “failing” at weight loss can feel overwhelming. You might think that if you can’t follow through 100%, it’s not worth trying at all.
This all-or-nothing mindset can stop you before you even start. If you want consistent weight loss so that you can reach your goal weight, perfectionism will stop you from that goal, for sure.
2. Fear of Failure:
Deep down, you might be afraid that you’ll try yet another weight loss plan and fail. This fear can make you subconsciously resist taking action to avoid disappointment, even though you know the steps you should be taking.
Furthermore, what most don’t know is the hidden fear in fat, specifically F.A.T. which breaks down to Fear Attracting Thoughts. Fear of missing out, fear of being thin (not feeling safe), fear of failure are just a few fears that can keep you fat and feeling fed up.
Many don’t want to look at this and even consider fat is a four letter word but fat is what it is, whether F.A.T. or extra fat on your body.
The good news is that both the fat and the fear can be released but to make the fat loss effortless, you’ll want to release the baggage of fear first.
3. Lack of Immediate Reward:
Weight loss isn’t something that happens overnight. The absence of instant gratification can lead to procrastination. After all, if you don’t see results immediately, why should you bother doing the work today?
This is very tricky because if you struggle with emotional eating, part of the problem is wanting the instant gratification from eating, but if you continue to emotionally eat, this will block you from achieving consistent weight loss to get to your goal weight.
4. Emotional Barriers:
Emotional eating, stress, and habits formed over years can make it difficult to break free of old patterns. These deep-seated emotional triggers often outweigh rational knowledge, leaving you feeling stuck.
Overweight is about emotions more than it is about the food. To gain the results of consistent weight loss success, consistent healthy living behaviors are required. It’s about building a healthy lifestyle which is a collection of consistent healthy action if you want to lose weight for good.
5. Overwhelm:
When you look at the big picture of weight loss, it can be overwhelming, especially if you have a significant amount of weight to lose. The task feels so huge that it’s easy to push it to the side.
If you’re overwhelmed, you may find yourself stuck in a cycle of procrastination. Many get caught up in the cycle of “I’ll change on Monday” which then turns into “I’ll do it next Monday” and then it’s “After the weekend” which turns into “someday” and the months turn into years without consistent weight loss results.
Breaking Free from the Cycle of Inaction
Understanding the psychology behind your struggles is the first step toward change. Now that you have some insight, it’s time to take action.
Here are some practical tips to help you bridge the gap between knowing what to do and actually doing it:
1. Start Small, Build Momentum
Instead of focusing on your ultimate weight loss goal, break it down into small, manageable tasks. Rather than thinking about losing 30 pounds, think about one small action you can take today, like going for a 15-minute walk or choosing a healthy snack.
Small wins build momentum, and that momentum will help you keep going.
2. Create a Routine, Not a Perfect Plan
It’s easy to get caught up in creating the “perfect” diet or exercise plan, but that can be paralyzing. Instead, create a simple, sustainable routine that you can stick to consistently.
Remember, it doesn’t have to be perfect. The goal is to create habits that become second nature, so you’re not constantly relying on willpower.
3. Use the Power of Habit Stacking
One of the most effective ways to create lasting change is by stacking new habits on top of existing ones. For example, if you already have a habit of drinking coffee every morning, add a healthy habit right after—like having a glass of water or preparing a nutritious breakfast.
By attaching new behaviors to already established ones, you increase the chances of success (yay!!).
4. Find an Accountability Partner
Sometimes, we need someone else to help us stay on track. Find a friend, family member, or professional coach who can hold you accountable. Whether it’s checking in on your progress or simply being there to encourage you, having someone who believes in your success can make all the difference.
Keep in mind that you’ll make better and much faster progress with a professional coach rather than a friend or family member. The fact is that friends and family don’t have the skills and tools a professional coach does and they also will hold back from telling you the truth. The truth is what you need though, if you want to break free fast.
If you’ve ever watched My 600 pound Life you know how friends and family members can enable their friends and family to stay stuck, out of fear of making them mad and wanting them to be happy, even though their unhealthy habits aren’t helping them gain consistent weight loss.
5. Let Go of Perfection and Celebrate Progress
Weight loss doesn’t have to be perfect. In fact, perfection is a setup for failure. Instead, focus on celebrating progress—no matter how small.
Did you make a healthy choice today? Celebrate it! Did you skip a workout? That’s okay—get back on track tomorrow. It’s about consistency, not perfection.
6. Identify and Manage Emotional Triggers
Often, our emotional triggers drive us to eat when we’re not truly hungry. Take time to reflect on what emotions lead you to overeating or unhealthy choices. Whether it’s stress, boredom, or anxiety, once you identify your triggers, you can start developing healthier coping strategies—like journaling, meditation, or taking a walk—to manage your emotions without turning to food.
Emotional eating is often combined with the behavior of mindless eating so you’ll want to become conscious of what’s triggering your eating to be able to start becoming more mindful and eat for physical hunger instead.
7. Create a Visual Reminder
Sometimes, seeing your goal visually can help you stay focused. Whether it’s a vision board, a motivational quote on your fridge, or a journal where you track your progress, having a daily reminder of your “why” can keep you motivated and grounded in your commitment to yourself.
If it helps to cut out photos from magazines or catalogs and place them on your frig, this can be a good strategy for a visual reminder also.
Taking Action Now
The gap between knowledge and action does not have to be a permanent roadblock. By understanding the psychological factors at play and applying some simple strategies, you can finally close that gap and start taking consistent, focused action toward your weight loss goals.
Remember, you’re not alone in this journey, and change is possible. Start small, stay consistent, and be kind to yourself along the way. Each small step will bring you closer to the bigger transformation you desire.
If You’d Love the Fastest Route to Consistent Weight Loss
If you’re looking for more personalized guidance or need help breaking through the barriers that are holding you back, then take the first step towards freedom from the struggle: apply now for a complimentary weight loss discovery session with me.
This is for you if you’re serious about ending binge eating, emotional eating, and yo-yo dieting. Click here and apply now!.
