The Weight Loss Advice That's Keeping You Stuck (And What Actually Works)

The Weight Loss Advice That's Keeping You Stuck (And What Actually Works)

Last week we talked about why popular frameworks like "everything in moderation" are actually keeping you stuck. And wow, the response has been incredible. So many of you said "Finally, someone is saying what I've been thinking!"

But here's what happened next - my inbox filled up with people asking: "Okay, if that advice is wrong, what should I be doing instead?"

That's exactly what we're covering today. I'm going to give you five pieces of weight loss advice that sound good, that everyone teaches, but that are actually sabotaging your progress. And I'm going to tell you what to do instead.

By the end of this episode, you'll understand why you've been struggling - your struggle comes from following advice that works against human psychology.

This is going to challenge everything you think you know about weight loss. Are you ready?

Bad vs good advice breakdown

Bad advice #1: "Just have more willpower"

This is probably the most damaging advice in the weight loss world. "If you just had more discipline, more willpower, you'd be successful."

Here's why this is terrible advice: Willpower depletes throughout the day. Research from Roy Baumeister at Florida State University shows that self-control operates like a muscle that fatigues with use. You can white-knuckle your way through breakfast and lunch, but by dinner, your willpower tank is empty.

Willpower also requires constant mental energy. You're literally exhausting yourself trying to resist food all day long.

What actually works: Build systems that don't require willpower.

Create an environment and routines that make healthy choices automatic. Keep trigger foods out of your house. Prep healthy snacks so they're easier to grab than junk food. Eat regular meals so you're never starving and making desperate food choices.

The goal is to make good choices the path of least resistance.

Bad advice #2: "Restrict yourself completely"

"Cut out sugar completely." "Never eat carbs." "Eliminate all processed foods." This all-or-nothing approach sounds hardcore and effective, right?

Wrong. Complete restriction creates the forbidden fruit effect. The more you tell yourself you can't have something, the more you think about it. You spend mental energy obsessing over the foods you "can't" have.

And what happens when you inevitably eat one of those forbidden foods? You think you've "blown it" and might as well eat everything in sight. One cookie becomes ten cookies because "I'll start over tomorrow."

What actually works: Create flexible boundaries.

Try "I choose to eat sugar occasionally and mindfully" instead of "I can never eat sugar." Try "I eat carbs when they serve my body well" instead of "Carbs are forbidden."

This removes the moral charge from food. Nothing is forbidden, but everything is a conscious choice. This eliminates the restrict-binge cycle that keeps you stuck.

Bad advice #3: "Think positive and visualize success"

"Just visualize yourself at your goal weight!" "Think positive thoughts about food!" "Manifest your dream body!"

This sounds motivational, but it's psychologically naive. Positive thinking without practical skills is just wishful thinking.

When you hit inevitable challenges - and you will - positive thinking makes you feel like you're failing because you're supposed to be "staying positive."

What actually works: Prepare for obstacles and plan your response.

Visualize the challenges you'll face and how you'll handle them. What will you do when you're stressed and want to eat? What's your plan for social events? How will you handle a bad day?

This is called "implementation intention" in psychology, and it's far more effective than positive visualization. You're building mental rehearsal for real-world situations.

Bad advice #4: "Go all-in from day one"

"Complete lifestyle overhaul!" "Transform everything at once!" "New year, new you!"

This advice appeals to our desire for dramatic change, but it's a setup for failure. When you try to change everything at once, you overwhelm your brain's capacity for change.

Your brain can only handle so much novelty before it rebels and pulls you back to familiar patterns.

What actually works: Start with one small change and build momentum.

Pick one tiny habit and master it before adding anything else. Maybe it's drinking a glass of water before each meal. Maybe it's taking three deep breaths before eating. Maybe it's putting your fork down between bites.

Small changes compound. One successful habit builds confidence and capacity for the next change. This creates sustainable transformation.

Bad advice #5: "Trust the process"

"Just follow the plan exactly as written." "Don't question the system." "Trust the process and the results will come."

This advice treats you like a robot with no unique psychology, triggers, or life circumstances.

What actually works: Trust yourself and adjust based on what you learn.

Pay attention to how different approaches affect you mentally and physically. If something isn't working, that's valuable information.

Maybe meal prep stresses you out more than it helps. Maybe eating every three hours makes you think about food more. Maybe tracking calories triggers obsessive thoughts.

Trust your experience and adjust accordingly. You're learning what works for your specific psychology and life.

Why bad advice spreads

So why does bad advice spread like wildfire while good advice gets ignored?

Bad advice sounds simple and motivational. "Just have willpower!" is easier to say than "Build complex systems that support your psychology."

Bad advice puts the blame on you. If you fail, it's because you didn't have enough discipline.

Bad advice sells quick fixes. People want to believe that transformation can happen overnight with the right mindset or enough motivation.

Good advice is often more complex and requires more patience. The advice I'm giving you today is based on how humans actually work.

Action steps

Here's what I want you to do this week:

Pick one piece of bad advice you've been following and replace it with the good alternative.

If you've been relying on willpower, choose one system to build. If you've been restricting completely, choose one food to give yourself permission around. If you've been trying to stay positive, plan for one obstacle you're likely to face.

Don't try to change everything at once. Pick one shift and practice it for a week.

When you start following advice that works with your psychology, everything becomes easier.

You've got this, and I'll talk to you soon!