As a personal fitness trainer and online coach, most of my work involves helping people manage their weight. And let me tell you something…
Everyone is motivated when starting a weight loss journey, but many give up before their body begins to transform because they expect quick results.
So, if you're wondering whether losing weight requires patience:
Yes, being patient with weight loss is the most important part of the process. The only way to achieve sustainable results and avoid weight gain in the future is to stay committed and consistent.
Today, you'll learn my techniques for cultivating patience.
But before we get into that…I want to make sure you understand why patience is so darn important in the first place.
Why Patience is Key for Successful Weight Loss
Patience is essential for weight loss efforts because it allows you to develop sustainable habits and avoid the pitfalls of quick fixes. Your body needs time to adjust to healthier eating habits and regular physical activity, which leads to long-term success.
I always encourage the people I work with to think of healthy weight management as a gradual process.
When you commit to a balanced lifestyle and learn how to maintain it over time, it enhances your overall well-being. And most importantly…you'll avoid the hidden cost and consequences of rapid weight loss.
Now, let's get to the point.
How Not to Lose Patience When Losing Weight?
After years in this field, I can confidently say that achieving your weight loss goals isn't just about consuming fewer calories and moving more. Of course, exercising and dieting play a role, but shifting your mindset is often the missing key.
Here are my five tips on how to do that and be patient during your weight loss journey.
1. Ignore All Promises for Quick Results
If you ever asked Google how much weight you can lose in a month or the best way to drop 10 pounds in a week…you'd probably be bombarded with ads promising miraculous solutions.
Don't fall for them…these are just noise.
I also tell my clients to unfollow Instagram influencers who push unrealistic body standards. Those before-and-after pics are misleading more often than not. Instead, fill your feed with folks who promote sustainable, healthy lifestyles.
The same goes for YouTubers promising rapid fat loss…skip 'em. They're usually affiliates selling something that won't work long-term. I've seen too many people get discouraged when these quick fixes inevitably fail.
So, if you want to learn to be patient…next time you see an ad or an influencer promising overnight results, scroll past it. Ignoring quick weight or fat loss fixes is one of the secrets to long-term success.
If you want a high-quality supplement (not a magic pill), I recommend my go-to product to everyone I train. It's the top-rated fat burner from BELDT Labs called SKALD, which contains all-natural ingredients.
2. Visualize Your Long-Term Weight Loss Success
One of the best ways to stay patient is to imagine your future self. I do this for every long-term goal I pursue…and it works.
Take a moment each day to see yourself at the end of your weight loss plan.
» How do you feel?
» What are you wearing?
» What things do you enjoy?
Connecting with your future self helps you make healthy choices that align with your long-term goals. A post from Jason Wolbers on Instagram really stuck with me:
“It’s so important to see things in our minds first as if they have already happened; it just does something in our subconscious mind that makes the unbelievable believable.”
This applies perfectly to weight loss goals and helps you stay motivated. When some clients have tough days, I tell them to revisit that mental image.
Now, while visualizing your end goal is important, it can feel overwhelming if that's all you focus on.
That's why I'd recommend breaking down your big vision into smaller, more manageable pieces, which brings us to our next tip…
3. Break It Down Into Small Realistic Goals
Waiting for months to see significant changes can test anyone's patience. That's why I always encourage people to break their weight loss goals into bite-sized pieces.
Let me give you a recent example:
I had a client who wanted to lose 20 pounds in three months…achievable but not easy. So, instead of focusing solely on that end goal, we broke it down week by week.
We set a realistic expectation of losing 1.5 pounds per week. This approach makes the weight loss process more manageable and less daunting.
Here are the actionable steps we set for the first month, which anyone can follow:
Week 1: Reduce calorie intake by swapping sugary drinks for water
Week 2: Consume foods and beverages that suppress your appetite
Week 3: Include a mandatory 20-minute walk in your daily routine
Week 4: Do strength training to increase metabolism and retain muscle
These small goals add up over time. They're also easier to stick to, which helps build confidence and momentum. And yes, dropping 1.5 pounds a week might not sound exciting, but it's sustainable.
Hitting small targets regularly creates a positive feedback loop that keeps you going.
4. Focus on How You Feel, Not How You Look
I'll let you in on a little secret…the scale and the mirror can be real patience killers, even when you're making progress.
My advice is to tune into how you feel instead.
Pay attention to your energy levels, sleep quality, mood, etc. If you notice improvement, that's a sign that your body loves the changes you're making.
I worked with a lady becoming impatient because she hadn't lost much weight after the first month. But when we talked about it, she realized she was no longer out of breath climbing stairs.
That may not mean much to some, but it's a huge win for her!
Generally speaking, if you're feeling more upbeat and less stressed, that's a victory worth celebrating. You may have heard what they say:
“Don't let the scale steal your joy!”
Your worth isn't tied to the number on the scale. Focus on nourishing and treating your body well, and the results will come.
If you really care about what you see in the mirror, I suggest focusing on losing fat rather than weight.
5. Know That Plateaus Are Part of the Process
Plateaus are the most frustrating periods in your weight loss journey. I've hit them myself and guided countless people through them.
The truth is…plateaus are as normal as morning coffee!
When you hit one, it's easy to feel like you're doing something wrong. But often, it's just your body adapting to your new lifestyle. Think of it as another sign that what you've been doing is working!
Plateaus usually last a few weeks. Here's what you can do to remain patient:
» Keep track of your progress and refer to it.
» Trust the process as you did in the beginning.
» Stay committed to your new healthy habits.
» Shake things up by trying a new exercise.
» Remind yourself about the non-scale victories.
A good friend I trained was crushing it for weeks, then suddenly…nothing. We'd been expecting it, so instead of panicking, we did some tweaks.
We adjusted her eating plan so she could stop getting stressed about counting calories and mixed up her workouts so she could build more lean muscle mass. Soon enough, she was back on track.
You see, weight loss isn't linear, and as I like to tell my clients:
“Plateaus are just pitstops on your journey, not dead ends.”
My Last Thoughts on Weight Loss and Patience
If you've read this far, you now understand why patience is not just a virtue but the main ingredient in weight loss. So, stay consistent, trust the process, have a clear vision of your future self, and be kind to yourself along the way.
Here is what I'd like you to take away from this article:
Your body has its own timeline…respect it!
And if you feel like reading more…check out the 5 Facts for Losing Weight You Must Know to Succeed.
