Body and Mind Matters: 9 Cognitive Mistakes That Derail Your Weight Loss Success
April 7, 2025In our diet culture, we have been conditioned to believe in “good” and “bad” foods and being “good” or “bad” on our diets. Countless clients have expressed some form of this mindset, which can easily lead to mistakes that derail weight loss success. The thinking goes something like this: “I’ve been ‘good’ all week. One piece of cake won’t hurt.” Or, “I deserve something sweet.” Or, the supreme cognitive distortion—“I“NEED something sweet.”
My readers are likely already aware of the basic mistakes that derail their weight loss success. However, in real time, these mistakes can be hard to notice, let alone nip in the bud. Let’s address the traditional ways to derail weight loss success and then focus on mindset errors.
Review what you have been doing to lose weight that has worked. Have you cut calories, increased activity, enlisted a coach and/or buddy, focused on eating whole, unprocessed foods, and gotten enough rest? Now, be honest with yourself. Are you snacking more, exercising less, eating more junk food, ignoring portion size, drinking empty calories, going it alone, and/or not getting enough rest? We are what we repeatedly do. What habits need to be adjusted to get back on track?
If achieving weight loss goals was simply a matter of flipping some sort of behavior switch, everyone would be at their ideal weight. The reality is that behavioral changes can be challenging and complicated. It’s imperative to consider your thoughts as you move toward your goals. Are they working for you or against you? Is your inner voice your friend or foe?
Below are nine cognitive mistakes that can derail your weight loss success.
“I’m not hungry; I’ll just pick.”- Every nibble counts when trying to lose weight. Grazing throughout the day, especially in our work-from-home culture, can lead to excess calories consumed mindlessly. At the end of the day, your mind will tell you that it’s time to sit down for a “real meal.”
“After all that [spicy, rich, bland, fill in the blank] food, I need something sweet.” - No one needs something sweet unless they have a medical condition and their blood sugar is dangerously low.
“I can’t help it. I have a disease.” – Obesity (just like alcoholism) has gained recognition as a complex disease that involves many interrelated pieces and causes. Be careful not to ingest the disease model as something you have absolutely no control over. Many lifestyle-related facets of obesity, such as calories, physical activity, and motivation, can be addressed on an individual basis. You are not helpless; your choices matter.
“I won’t eat anything until dinnertime.” – It can be tempting to skip meals in an effort to cut calories. However, doing so can slow your metabolism and leave you ravenous at the end of the day. Aim to consistently eat small meals and snacks, balanced with healthy proteins, fats, and carbs.
“I’ve been ‘good’. Or, I deserve [XYZ]...” – Using food as a reward is a vicious trap. You may enjoy the treat in the moment, only to feel guilty afterwards. Worse yet, it may trigger a binge. Find non-food ways to reward yourself for a job well-done.
“I couldn’t make it through the day without my soda [or coffee drink].” – Well, this one is challenging for sure! It’s easy to ignore the empty calories found in these beverages. You are, likely, chemically addicted to the caffeine and sugar. Begin to figure out why you need the boost while you start to wean yourself off of the stuff. If you decide to go cold turkey, recognize that you may experience withdrawal symptoms such as headaches or fatigue. Keep in mind that the symptoms will subside on their own.
“It’s healthy.” – While certain foods (e.g., nuts, olive oil, avocado) may be considered healthy, they may also be calorie-dense (i.e., they have a high number of calories for a small portion). Being deemed “healthy” does not give free license to eat as much as you would like. Learn to read ingredients and calorie counts; use portion control.
“I screwed up already. Might as well get back on track on Monday.” – This one is a doozy! We’ve all fallen into this trap at one time or another, whether it was diet-related or not. It is procrastination and self-sabotage wrapped up into one handy rationalization. Don’t buy into it! Get back on track immediately. It will be much easier to rebound.
“You’ll never succeed. Why bother? You always screw up." [Or any other harsh, critical, all-or-nothing statement.] – Although we are often unaware of it, we talk to ourselves constantly during our waking hours. If you can train yourself to become aware of your automatic thoughts and challenge them, you can change your behavior. If someone else is telling you such things, address their behavior immediately. You may need to lose them more than you need to lose weight!
I would be remiss if I failed to mention some of the more subtle thoughts dieters may have floating around in their minds. Sometimes, unwittingly, dieters are afraid to lose weight for fear of being “seen” or noticed. Many dieters struggle with self-esteem and, secretly, believe they are not worthy of successful weight loss. Still others fear the impact of successful weight loss on their relationships. As I stated earlier, obesity is a complex issue involving many variables. The key is to get the support and structure you need to successfully lose the weight. It is well worth the effort!
Interested in exploring how coaching can help? Submit your request for a complimentary 15-minute strategy session here. Let’s create the right formula for you!TM
Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer.
 | ABOUT THE AUTHOR Coach Jenna Nocera, MA, MFT, CLSC, CPFT is a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer with advanced degrees in Behavioral Science, Psychology, and Marriage and Family Therapy. She works with clients to redesign their lifestyle habits and reach their personal and professional goals. Subscribe to the Formula For Excellence® newsletter to receive a Free Habit Tracker and occasional health and wellness tips. Read more articles by Coach Jenna! |
