Struggling to lose weight even though you’re trying to stay healthy and do the right things? Learn how to shift the mindset blocks that could be stopping you from reaching your health goals, so you can get in the mindset to lose weight again.

To get fit and healthy we need more than physical strength. We need mental strength and a positive mindset. It is our mindset that gets us through the hard times, that helps us push to the limit of our endurance in the last few minutes of a HIIT workout when our energy is nearly spent. Without the resilience of a strong mind, getting those burpees done, weights lifted, and workouts ticked off can be a serious battle. However sometimes, despite the best intentions, our mind also can work against us.

When it comes to losing weight and sticking to a healthy routine your mind can be your best friend or your biggest enemy.

Time and time again I’ve sat down with clients who have been too worried about the physical and sometimes their weight loss or fitness results will plateau. This is usually a sign they need to reset their mindset. Once we focus on the internal reasons that could be holding them back, everything shifts, and they start seeing results again.

When your mind is in the right place, your body will follow.

How to reset your mindset when you’re struggling to lose weight

#1 Ditch the “all or nothing” mentality

Too often, we fall into a trap of either giving 110% or giving no effort at all. This type of thinking is dangerous because it means when we’re not TOTALLY committed to a good routine we throw all our healthy habits completely out the window. That’s the kind of mentality that can lead to yo-yo dieting and big weight fluctuations every year. Consistency is the key to good health. It will be so much easier on you if you can find a happy, healthy and balanced approach to your life that doesn’t make anything completely off bounds.

#2 Remember a healthy life is a marathon, not a sprint

Don’t have an end date to your healthy routine. Think about eating well and exercising regularly as a positive lifestyle change and, most importantly, let go of any diet mentality you might have. Dropping this type of limiting thinking will mean your healthy change are a lot more likely to stick around for the long run.

#3 Rethink rewards (and punishments)

Try to ditch the idea of food as a reward and exercise as punishment. This way of thinking will make you dread working out and, on the flip side, if you’re rewarding your good work with food too often it can unravel any progress you may have made. Rethink your rewards and redesign them so that they are unrelated to food, like treating yourself to a massage, pedicure or a new pair of runners.

#4 Know that everyone has bad days

Never forget, a bad meal or a missed workout is just that! Doesn’t make it a big deal by wasting your time and punishing yourself. Remind yourself that tomorrow is a new day, so put your energy into tackling it headfirst rather than beating yourself up.

#5 Reflect on how far you’ve come

Allocate the same amount of energy that you usually do to feeling dejected about what you haven’t achieved, to instead feel good about how far you’ve come. I am always reminding my clients not to forget to be kind to themselves, and never critique or say anything to yourself that you wouldn’t say to a friend.

Changing your mindset isn’t easy, but it’s worth it

I’m a big believer in the power of positivity, that when your mind is in the right place, your body will follow. But I know we can’t just flick a switch and immediately have a positive mindset. Just like we can’t flick a switch and be 100% perfect and healthy all the time. The reality is, there will always be days where we eat a Big Mac or we watch an extra Netflix episode instead of going for a run, and this is absolutely OK. Balance and moderation in all things. Be patient, but mind your mind, and you’ll get there.

After so many years as a fitness professional, I know that real, long term success comes when you make small healthy changes, consistently, over time. Trust me, small lifestyle changes always lead to big results.


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About Sam Wood

Sam Wood is one of Australia’s leading fitness experts and a personal trainer with over 17 years of experience in the fitness industry. Sam’s methods and training techniques have achieved incredible results with thousands of people worldwide. The reason? He keeps things simple, gets what works, gets what doesn’t work and loves people.

From a humble fitness instructor at his University gym during his first year of Exercise Science to a personal trainer doing 90 appointments a week and opening Gecko Sports (Australia’s first ever kids gym), a company he built to 30 + national franchises, Sam has been lucky enough to experience it all. Today Sam is the very proud owner of The Woodshed, Australia’s largest personal training studio in Brighton, Victoria. He’s also a celebrity trainer and media commentator, with a refreshingly honest and relatable take on all things health and fitness and the founder, mentor and trainer at 28 by Sam Wood.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.