#weight loss #psychology #healthy eating

9 Common Beliefs That Prevent You From Losing Weight

2 décembre 2025

3 min de lecture

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The success of weight loss largely depends on the right goals and mindset. We’ve collected the most common beliefs that seem true but often stand in the way of results.

Points clés

The success of weight loss largely depends on the right goals and mindset.
Eating less
Fasting

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Auteur de l'article

Dr. Vera

Psychologist

Eating less

This principle turns food into an enemy and the cause of all problems. A person stops enjoying food, and after allowing themselves something extra, they punish themselves.

What to do: Stick to your daily calorie norm. There are many ways to calculate it — from simple formulas to complex calorimetry methods. The simplest method is to multiply body weight by 14 (for pounds) or 32 (for kilograms).

If you weigh 150 pounds, the formula will look like this: 150 × 14 = 2100 kcal.

Fasting

At first, weight loss will be noticeable due to water and muscle loss—but not fat, as it goes last. Then the weight will return, and in greater amounts. Additionally, repeated fasting can slow weight loss as it lowers metabolism.

What to do: Reduce your calorie intake by 20% by exercising and cutting unhealthy foods.

Avoiding eating before bed

This stereotype is based on the belief that everything eaten at night turns into fat. But if hunger keeps you awake late, you may end up eating far more than at a regular dinner. Science proves that calories do not become “more harmful” after 6 p.m. — they are the same at any time of day.

What to do: Eat at any time, but don’t overeat. What and how much you eat is far more important.

Dividing foods into “good” and “bad”

A typical mindset is to view “diet” eating as something completely different from normal life eating, implying strict restrictions. Subconsciously, you consider diet food tasteless because you “must” eat it.

What to do: Eat all your favorite foods in reasonable amounts and ensure they are properly prepared. Find ways to make healthy food tasty.

Eliminating sweets

Many dieters say this, but then break down and eat half a cake in one sitting.

What to do: Eat sweets, but in moderation. Doing this allows you to control the diet, rather than the other way around. Use the 80/20 or 90/10 rule, where 80–90% is healthy food, and 10–20% are sweets or other “unhealthy” options.

Either fasting or nothing

A common mistake is to set unrealistic weight-loss goals — either by numbers or deadlines. First, extreme weight loss is dangerous to health. Second, weight loss always takes twice as long as you expect. At first, the weight goes quickly, then the process slows. At this point, many get discouraged and quit.

What to do: Lose weight slowly — but permanently.

Fighting your appetite

Appetite is seen as the desire to eat without hunger, a force pulling you toward tasty high-calorie food. Many believe that you must suppress it. But fighting appetite only increases inner tension.

What to do: Understand why you want to eat — is it fatigue, irritation, loneliness, sadness or something else?

Prioritizing only shedding pounds

Many think the main problem is excess weight. Losing it becomes the only goal.

What to do: Set the right goals — to become healthy, get rid of shortness of breath, look younger, and improve your diet, wellbeing, and relationships with yourself and others. Weight loss is just one of the tools.

Battling with yourself

This mindset is doomed to fail. At first, you may have strong motivation and willpower, but that will only last for so long. Excuses will appear that rationalize poor eating: the weather is bad, it is a friend’s birthday, or “just this once.” Guilt will follow, and you’ll end up imposing stricter restrictions on yourself.

What to do: Set guidelines for yourself in advance on when you can allow small indulgences.

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