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This week on the podcast I’m diving into something that may have tripped you up more times than you realize. If you’ve found yourself starting a weight loss journey with enthusiasm, only to quit a few weeks in, this episode is for you. I’m going to explore the sneaky, often unnoticed culprit behind this cycle: unrealistic expectations.
The Thing That’s Caused You To Quit Over and Over
The Allure of Unrealistic Expectations
When we embark on a weight loss journey, it’s common to get excited and set lofty goals. We think, “This time, I’m really going to do it!” With this newfound determination, we convince ourselves that we’ll see massive changes quickly, imagining a future where we look like the fitness models we see on social media or the covers of magazines. This mindset leads us to go full throttle from the start—cutting out foods, hitting the gym hard, and expecting to see dramatic results almost immediately.
But what happens after the first few days or weeks? We’re sore, tired, hungry, and frustrated. The rapid progress we anticipated doesn’t materialize. The results we see in the mirror don’t match the effort we feel we’ve put in, and that’s when the thought creeps in: “Is this even worth it?”
The Reality Check
The truth is, our bodies don’t change overnight. We may want a “microwave” transformation, but our bodies operate more like a slow cooker—or even better, a fine wine that takes years to develop. This disconnect between our expectations and reality can lead to disappointment, frustration, and ultimately, giving up.
Here’s the kicker: these unrealistic expectations are often reinforced by the fitness industry. Many programs and “experts” sell the dream of rapid transformations, showing off dramatic before-and-after photos that seem to promise a new body in just a few weeks. But what they don’t tell you is that real, lasting change takes time.
Consistency Over Perfection
One of the biggest traps we fall into is confusing consistency with perfection. We set a goal to work out four times a week, and if we miss a day, we consider it a failure. But that’s not how consistency works. Consistency means making something a regular part of your life, even if it doesn’t always go perfectly. It’s about making progress over time, not achieving perfection every single day.
Let’s say you planned to work out four days this week, but you only managed to do three. Does that mean you failed? Absolutely not! You’re still being consistent, and over time, those consistent efforts will add up to significant change. The key is to keep going, even when things don’t go exactly as planned.
The Danger of Unrealistic Results
Another common issue is setting unrealistic goals for what our bodies should look like after a certain period. Maybe you’ve lost 11 pounds, your clothes fit better, and your energy levels are up, but when you look in the mirror, you still see areas you’re unhappy with. Instead of celebrating the progress you’ve made, you focus on what you haven’t achieved, leading to frustration and disappointment.
This is where the cycle of quitting often starts. When our results don’t match our idealized expectations, we feel like failures, even when we’re actually making great progress. This mindset can make us give up just before we’re about to see real, lasting change.
How to Break the Cycle: Ask, Assess, Adjust
So, how do we break free from this cycle of unrealistic expectations and constant quitting? It starts with three simple steps: Ask, Assess, and Adjust.
- Ask: Start by asking yourself some honest questions. Did you have unrealistic expectations in past attempts? Do you confuse consistency with perfection? Are your goals realistic, especially when you consider the realities of your life—like work, family, and other responsibilities?
- Assess: Take the time to assess your answers. Think about how these unrealistic expectations have impacted your progress in the past. This requires slowing down and reflecting on your experiences, something many of us rarely do in our fast-paced lives.
- Adjust: Finally, adjust your expectations and your approach. Recognize that progress takes time and that real life will inevitably throw challenges your way. Set goals that are realistic and factor in the ups and downs of life. Adjust your mindset to value consistency over perfection, and celebrate the small victories along the way.
Unrealistic expectations are one of the biggest obstacles to long-term success in weight loss and fitness. By adjusting your mindset and embracing consistency, you can break the cycle of quitting and start making real, lasting progress. Remember, the journey to a healthier you is not a sprint—it’s a marathon. Celebrate your progress, stay consistent, and don’t let the lure of perfection derail your efforts.
Remember, there’s so much more to you than a number on a scale. Keep that in mind as you continue your journey to a healthier, happier life.