Losing weight is not just about eating less or exercising more. In fact, many women have tried different diets and countless workout routines, yet still find themselves back at square one. So, what is really holding you back? The answer often lies deeper inside: a lack of confidence.
Your belief in your own ability to succeed can determine whether you persevere or give up, stay calm or get discouraged, continue or return to old habits.
Research shows that self-efficacy is a factor that directly affects long-term success in losing weight. However, building that confidence is not simple, especially when you have failed many times, affected by age, health, family, work or social networks.
Why lack of confidence makes you fail
Here’s a closer look at why lack of confidence makes you fail to lose weight:
1. Lack of confidence makes you more likely to give up before you see progress
When you don’t believe you can succeed, you’re more likely to fall into two categories of thinking:
- “I can’t do it.”
- “I’ll just try and fail.”
And that’s the kind of thinking that makes you give up before your body has time to change.
On the other hand, when you believe you can, you’re more likely to persevere even if your progress is slow. And even a small victory can create a sense of accomplishment, which in turn fuels motivation (e.g., walking 15 minutes a day).
Confidence isn’t just an emotion; it’s fuel for action.
2. Lack of confidence makes you set unrealistic goals
When you don’t believe in your abilities, you’re more likely to fall into two extremes:
- Setting goals that are too easy → not enough motivation.
- Setting goals that are too difficult → quickly getting frustrated.
As a result, you create a familiar cycle: determination – failure – self-blame – giving up.
Conversely, when you have confidence in yourself, you choose a goal that is within your reach, then gradually upgrade. This creates a continuous series of small victories, helping you reinforce the feeling of “I can do it!”.
3. Lack of confidence makes you vulnerable to external factors
Weight loss does not happen in a perfect environment. Every day, you are faced with:
- Physiological factors: Metabolism, hormones and genetics can affect how the body stores and loses fat, which in turn affects weight loss strategies. These factors are usually stable on a daily basis, but aging can slow down metabolism and change hormone levels, affecting how the body stores and loses fat over time.
- Psychological factors: Motivation and mental health play a major role in sustainable weight management. Your emotions can change daily due to stress, sleep quality, social interactions, hormonal changes, and personal experiences.
- Environmental factors: Your environment, including access to healthy foods and exercise opportunities, can have a significant impact on your weight loss efforts. These factors may not change day to day, but events, gatherings, or holidays can impact your weight loss efforts.
How to build confidence when losing weight?
Confidence doesn’t come naturally, it’s built through small, consistent actions. Here are some strategies you can start with:
1. Set small goals that make big changes
You don’t have to start with big goals. Just choose something you know you can do today. For example: a short walk, a fuller glass of water, a meal with more vegetables. These seemingly small steps are the foundation for big changes. Each time you complete a small goal, you are sending yourself a message: “I can do this.” And those moments build lasting confidence.
2. Look at the progress, not just the numbers
Your body is changing in ways that the scale can’t tell you. The lightness in your body, the looser fit in your pants, the deeper sleep you get at night, the less cravings for sweets at night. These are all signs that you are making progress. When you learn to recognize these things, your journey will become more beautiful, lighter, and hopeful.
3. Talk to yourself with love
Some days are tough, and what you need most is not criticism. Talk to yourself in the same tone you use to comfort a loved one: gentle, patient, and understanding. Instead of “I’m terrible,” say “I didn’t do well today, but I’ll be stronger tomorrow.” That gentleness will help you get up, keep going, and never give up.
4. Make your environment your ally
Let your living space be a place that supports you, not drags you down. Limit accounts that make you compare yourself, talk to loved ones about your goals to get support, prepare healthy foods, or create a small workout corner in your home. When your environment changes, your mind is freed. You will find everything becomes lighter and your confidence grows from there.
5. Celebrate each small victory
Did you just finish a workout? Great. You choose to eat healthier? Great. You drink enough water? Great. All of these moments deserve to be celebrated, because they are small building blocks to a stronger version of yourself. Every victory, no matter how small, is building your confidence, and that confidence will lead you to the big results you deserve.
In the end, losing weight is not just about changing your body, it is about rebuilding your self-confidence. When you dare to start small, acknowledge your progress, be kind to yourself, and create a supportive environment, your confidence will grow every day. And when you believe in your abilities, you will not only lose weight better, but you will also change the way you approach life. Remember: you don’t have to be perfect to succeed, you just have to believe you can.
