9 behaviors of people who want to get in shape and lose weight but never do, psychology suggests

We’ve all been there, stuck in the cycle of wanting to get in shape and lose weight, but never actually making it happen. It’s a frustrating place to be, right?

But have you ever wondered what’s really holding you back?

Well, psychology has some answers. It turns out, there are certain behaviors that keep us stuck in this never-ending loop.

In my own journey, I’ve come to recognize these behaviors and understand how they can be serious roadblocks to our fitness goals.

In this article, I’m going to share with you these behaviors. I’ll be revealing 9 of them that could be stopping you from getting in shape and losing weight.

I promise you, recognizing these behaviors is the first step towards breaking free from them and finally getting on track with your fitness goals. So let’s dive in!

1) You’re stuck in the “Tomorrow” mindset

Ever caught yourself saying, “I’ll start my diet tomorrow” or “I’ll hit the gym first thing in the morning”?

This is a common example of the procrastination trap.

Those who aspire to get fit or lose weight fall into this mindset. It’s a subtle form of self-deception, convincing us that we’re dedicated to our goals when, in reality, we’re just delaying them.

The truth is, tomorrow rarely arrives, does it?

By constantly pushing your fitness goals to another day, you’re setting yourself up for a cycle of inaction. This behavior keeps you stuck in a rut, where your desire to get fit and lose weight remains just that – a desire.

Understanding this mindset is key. But recognizing it is only half the battle. The real change happens when you decide to break free from this cycle and take action today, not tomorrow.

2) You’re falling prey to the “all-or-nothing” thinking

Does this sound familiar: One minor slip-up in your diet and you think, “Well, I’ve already messed up today, might as well eat whatever I want and start fresh tomorrow.”

Welcome to the world of “all-or-nothing” thinking. This is a cognitive distortion where we think in absolutes: If I’m not perfect, then I’ve completely failed.

This kind of thinking can seriously sabotage your weight loss efforts. It turns a small misstep into a major setback, discouraging you from getting back on track.

What’s worse is that this mindset can lead to unhealthy binge behaviors, completely derailing your progress.

Now you know. Spotting this behavior in yourself signals it’s time to address it and shift toward a more balanced perspective. Small slip-ups are part of the journey, not the end of it.

3) You’re aiming for perfection instead of progress

Interestingly, the “all-or-nothing” mindset goes hand in hand with perfectionism. It’s a tricky territory, especially when it comes to fitness and weight loss.

You might think setting high standards and aiming for perfection would fast-track your fitness journey, right? Well, not quite.

This perfectionist approach can actually do more harm than good. It sets you up for constant disappointment and places an unhealthy amount of pressure on you to meet unrealistic expectations.

Instead of celebrating small wins and progress, you’re constantly fixated on what you haven’t achieved yet – a perfect body, a flawless diet, a record-breaking workout.

This mindset fosters feelings of inadequacy and, over time, demotivation.

While it’s great to have goals, keep in mind that it’s progress, not perfection, that truly matters in your weight loss journey. Don’t let the pursuit of the perfect become the enemy of the good.

4) You’re not setting specific, measurable goals

Many people decide to “get in shape” or “lose weight” without clearly defining what that means for them.

Broad, vague goals are common among those who want to improve their fitness but struggle to make it happen.

Setting specific, measurable goals is crucial because, without a clear target, it’s difficult to stay motivated or track progress.

For example, instead of saying “I want to lose weight,” try framing it as “I want to lose 10 pounds in the next three months.” This provides a clear, tangible goal to work toward.

Measurable goals not only maintain motivation but also allow you to celebrate each achievement along the way. Every small win brings you closer to your overall fitness objectives.

5) You’re overlooking the importance of your mindset

When it comes to getting in shape and losing weight, it’s easy to focus solely on diet and exercise. But psychology suggests there’s another equally important component we often neglect: our mindset.

Your mindset plays a crucial role in your fitness journey. It influences:

• How you perceive challenges
• Your motivation to stick to your routine
• Your ability to bounce back after setbacks
• How you celebrate progress

Ignoring these psychological factors can make your path towards fitness more challenging.

Achieving your fitness goals is about more than just physical efforts; it’s about mental resilience too. Embrace this and you’ll find it easier to maintain motivation and overcome obstacles on your fitness journey.

6) You’re not making your fitness journey enjoyable

Let’s be honest. If our fitness journey feels like a punishment, we’re less likely to stick with it, aren’t we?

I’ve been there—forcing myself through grueling runs I hated, dragging myself to fitness classes that didn’t suit me, and sticking to bland, restrictive diets. Unsurprisingly, it didn’t work.

We’re naturally more inclined to stick with activities we enjoy. It’s how we’re wired. 

Shifting our perspective is key. Choose dance classes, swimming, or hiking if running isn’t enjoyable.

Explore healthy, delicious recipes like grilled salmon with roasted veggies or a vibrant quinoa salad if typical diet foods don’t appeal to you.

Steve Jobs wisely put it, “The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle.”

Trust me, it makes all the difference. When the process becomes enjoyable—whether through activities you look forward to or meals you savor—sticking to your fitness goals feels more like a lifestyle choice than a chore.

7) You’re not acknowledging your victories

Imagine you’ve been sticking to your fitness routine for a month now.

You’ve been eating healthier, working out regularly, but you haven’t lost as much weight as you expected. Do you feel discouraged? Do you start doubting your efforts?

It’s human nature to focus on what we haven’t achieved. But psychology suggests that acknowledging our victories, no matter how small, can significantly boost our motivation.

Maybe you haven’t lost the 10 pounds you aimed for yet, but have you noticed that you feel more energetic? That your clothes fit better? That you can climb a flight of stairs without getting winded?

These are all victories worth celebrating! They’re proof that you’re making progress and moving in the right direction.

8) You’re ignoring the power of social support

We often overlook one vital component when it comes to our fitness journey: social support.

Years ago, I decided to run a marathon. I was pumped and determined, but as the training got harder, my motivation started to wane.

Then I joined a local running group. The experience was transformative. Having others who shared my goal, who understood my struggles, made a world of difference.

Psychology supports this. Studies show that having a supportive social network can significantly increase your likelihood of sticking to your fitness goals.

Whether it’s a workout buddy, a supportive family member, or even an online community, having someone who understands your journey can make all the difference.

Their encouragement can lift you up on challenging days and their shared experiences can offer valuable insights. Plus, celebrating victories together is so much sweeter!

Don’t underestimate the power of social support on your fitness journey. It might just be the missing piece of your puzzle.

9) You’re not being patient with yourself

We live in a world of instant gratification. We want results, and we want them now. But real, lasting weight loss doesn’t work that way.

Just like how it took time to gain those extra pounds, it will take time to lose them too.

I’ve heard countless stories of people giving up because they didn’t see results in a week or even a month. Fitness is a marathon, not a sprint.

Confucius reminds us, “It does not matter how slowly you go as long as you do not stop,” emphasizing that persistence matters more than speed.

Be patient with yourself. Progress takes time. This journey is about building sustainable habits that support your health for the long term, not quick fixes.

So, where do you go from here?

You’ve identified the psychological roadblocks on your fitness journey. That’s a significant first step. But now comes the challenging part: Taking action.

Here are a few strategies to help you overcome these behaviors:

• Start small: Don’t try to overhaul your entire lifestyle at once. Start with small, manageable changes and build from there.
• Create a plan: Map out your fitness journey. Having a clear plan gives you direction and boosts your motivation.
• Seek support: Don’t underestimate the power of accountability. Find a workout buddy or join a fitness group to keep you motivated.

Fitness is not a destination but a journey. And on this journey, you will face challenges, setbacks, and victories.

But every step you take towards overcoming these behaviors brings you one step closer to your goals.