Why Mindset and Working on Your Limiting Beliefs Are Crucial for Getting in Shape
When it comes to getting in shape, most of us tend to focus on the physical aspects—diet plans, workout routines, and the latest quick fix gimmick. But the truth is, mindset is just as important, if not more so, when it comes to achieving lasting results. Your thoughts, beliefs, and attitudes about fitness can make or break your progress.
At the heart of this mindset challenge are limiting beliefs—those negative, self-defeating thoughts that tell you what you can't do. For instance, you might believe, “I’m just can’t do this,” or “It’s going to take too long,” or “I’ll have to give up everything I enjoy.”
These kinds of beliefs don’t just hold you back; they can stop you from even trying or self sabotage you just when you are making progress. But if you can identify and work through them, you can completely shift the trajectory of your fitness journey. Let’s dive into some common limiting beliefs that hold people back—and how to break free from them.
What Are Limiting Beliefs?
Limiting beliefs are the stories we tell ourselves based on our experiences, fears, or what society has programmed into our brains. These beliefs often come from past failures, external pressures, or an overly critical inner voice that says you're not capable.
Some common limiting beliefs in fitness include:
“I have to be perfect, or I’ll fail” (All or nothing thinking)
“It’s going to take forever to see results”
“It’s too hard for me”
“I have to give up all my favorite foods”
These beliefs create mental blocks that make it harder to take action, or when you do, it’s often unsustainable leading to frustration and burnout. But the good news is that your mindset isn’t fixed. With the right strategies, you can change how you think—and in doing so, change how you approach your fitness goals and achieving lasting results.
How Your Mindset Affects Your Fitness Journey
1. All or Nothing Thinking
Many people fall into the trap of thinking in extremes: either you’re doing everything perfectly, or you’ve already failed. This all-or-nothing thinking often leads to a cycle of intense effort followed by complete burnout or giving up altogether. If you miss a workout or indulge in an unhealthy meal, you might feel like the whole day (or week) is ruined, and you throw in the towel and go to the extreme and eat a bunch of crap, since you already “blew it”.
But this type of thinking is one of the biggest barriers to success. Fitness is about progress, not perfection. Missing one workout doesn’t mean the entire journey is over. Eating a little over or something someone would consider “unhealthy”, doesn’t mean you slipped up. It's important to embrace flexibility and give yourself grace when things don’t go exactly as planned.
How to Overcome It: Reframe your thinking by focusing on consistency, not perfection. Progress is built on small, sustainable habits, not on flawless execution.
2. Believing It Will Take Too Long
Many people think that getting in shape is a slow, tedious process that will take months (or even years). This belief can be incredibly discouraging, especially if you feel like you're not seeing immediate results. If you expect rapid transformations and only see small changes, it can make you feel like your efforts are "wasted" or "not enough." *Disclaimer – Results do take time, so you do need to be patient and stay consistent, however many people expect 5# losses every week.
In reality, fitness is a lifelong journey, and results may take time—but they will come if you're consistent. It’s easy to get discouraged when the changes aren't instant, but slow progress is still progress. If you keep going, it adds up over time.
How to Overcome It: Shift your focus from the "end goal" to the process. Celebrate small wins along the way—like completing a workout, choosing a healthy snack, or sticking to your plan for a week. Over time, these small wins will snowball into big results. Also, you have to remember that if you revert back to your old habits, the weight will creep up again. Habits must be sustained long term if you want lasting results.
3. Thinking It’s Too Hard
Another limiting belief that holds people back is the idea that fitness is inherently difficult or that they’re just “not built for it.” Maybe you feel like other people find it easy, or you’re not as athletic or disciplines as you should be, or you’d like to be. This can make it hard to even get started, as you convince yourself that the journey will be grueling and unbearable.
While it’s true that fitness requires effort, it doesn’t have to feel overwhelming or miserable. Fitness is about finding what works for you—whether it’s yoga, weightlifting, hiking, pickleball, or dancing. Everyone starts somewhere, and even if it feels hard at first, it gets easier as you build strength, stamina, and confidence.
How to Overcome It: Start with small, manageable goals. Find activities you enjoy so you’re not dreading each workout. With time and practice, what once felt hard will start to feel easier. The key is to keep showing up, even when it’s tough.
4. Thinking You Have to Give Up Everything You Enjoy
One of the most common limiting beliefs when it comes to fitness is that getting in shape requires a total sacrifice—that you have to give up your favorite foods, social events, or hobbies. This belief can create an overwhelming sense of deprivation, making it harder to stay committed.
In reality, fitness is about balance, not extreme restriction. Yes, eating healthier and working out are key to getting in shape, but that doesn’t mean you have to cut out all the things you love. You can still enjoy a slice of pizza, a glass of wine, or a chocolate chip cookie—it’s about moderation and finding a lifestyle that works for you in the long term.
How to Overcome It: Reframe your thinking by focusing on what you can do, instead of what you can’t. Integrate healthier habits into your daily routine while still enjoying the foods and activities you love in moderation.
How to Shift Your Mindset and Overcome Limiting Beliefs
The good news is that you can break through these limiting beliefs and develop a mindset that empowers you to achieve your fitness goals. Here’s how:
1. Identify Your Limiting Beliefs
The first step is becoming aware of the beliefs that are holding you back. Pay attention to your self-talk when it comes to fitness—what do you tell yourself when things get tough? Another way I hack the answer out of me if by filling in the blank.- “I have not reached my goal because…..” -Write these beliefs down and challenge their validity. Are they based on facts, or just assumptions?
2. Challenge and Reframe Your Beliefs
Once you’ve identified limiting beliefs like “It’s too hard” or “I’ll never be able to do this,” ask yourself:
“Is this belief really true?”
“Does this belief apply to everyone?”
“What evidence do I have that contradicts this?”
“How would I act if I believed the opposite?”
Reframing your beliefs can help you shift your perspective and open up new possibilities.
3. Create Affirmations and Positive Self-Talk
Replace negative self-talk with positive affirmations. For example:
“I am capable of change, and I am committed to my health.”
“Every step I take brings me closer to my goals.”
“My body is strong, and I am grateful for it.”
Repeat these affirmations daily, especially when you’re feeling low or unmotivated. Over time, this positive reinforcement can help shift your mindset and strengthen your belief in your ability to succeed.
4. Develop Patience and Consistency
Fitness isn’t about quick fixes—it’s about developing sustainable habits that become part of your lifestyle. Focus on consistency rather than immediate results. Stay patient with yourself and trust that progress will come over time.
5. Focus on the Process, Not Just the Outcome
A lot of the time, limiting beliefs stem from an over-focus on results. When we expect to see immediate changes, we set ourselves up for frustration. Instead, focus on building habits and enjoying the process of becoming healthier, stronger, and more capable. Trust that the results will follow if you remain consistent and patient.
6. Surround Yourself with Positivity
The people you surround yourself with can have a huge impact on your mindset. Find a community that supports your fitness journey, whether it's friends, a workout group, or online support. Positive reinforcement and encouragement can make all the difference.
The Bottom Line: Mindset Is Everything
Getting in shape isn’t just about pushing your body to its limits—it's about changing the way you think about yourself and your potential. Your limiting beliefs can either hold you back or propel you forward. By challenging those beliefs, developing a growth mindset, and focusing on progress over perfection, you’ll set yourself up for lasting success.
Remember, fitness isn’t a destination—it’s a journey. And with the right mindset, you have everything you need to reach your goals and create lasting, positive change. So, the next time you feel discouraged or doubt your ability to succeed, remind yourself: You are stronger than you think, and you are capable of achieving your goals.
Remember, your mind shapes your reality, so start today: Let go of your limiting beliefs, embrace the process, and watch yourself transform.