Breaking Free from Limiting Beliefs in Fitness and Weight Loss

Ever found yourself saying, “I’m just not a gym person” or “I’ll never be able to run 5K”? Maybe you’ve thought, “I’ve always been overweight, so that’s just how I am”. These kinds of thoughts aren’t just passing doubts – they’re limiting beliefs. And the problem with limiting beliefs is that they don’t just stay in your head. They shape your actions, your decisions, and ultimately, your results.

The good news though is that you can break out of them and start making real progress towards your fitness and weight loss goals.

What Are Self Limiting Beliefs?

A limiting belief is any thought or assumption that holds you back from achieving what you want. It’s like an invisible barrier you’ve placed in your own way – often without even realising it. They usually sound like:

“I’ll never be able to lose weight – I have a slow metabolism.”
“I’m too old to start running now.”
“I’m not strong enough to lift weights.”
“I don’t have the discipline to stick to a fitness routine.”
“I’m not built for cycling – those long rides would kill me.”

Notice a pattern? They’re not facts. They’re assumptions. And the problem is, when you believe something is true, you behave as if it is – even if it isn’t.

Where Do Self Limiting Beliefs Come From?

Limiting beliefs don’t just appear out of nowhere. They usually come from one of three places:

Past Experiences – Maybe you tried to lose weight before and failed, so now you assume you’ll fail again. Or maybe you struggled with running in school and decided, “Running isn’t for me.”
Influence from Others – Friends, family, or society might have made you feel like you’re not “the athletic type.” Maybe a PE teacher told you that you weren’t fast enough, or a family member always joked about you being clumsy. These messages stick, even if they weren’t meant to be harmful.
Fear of Failure – Sometimes, it’s easier to tell ourselves something isn’t possible than to try and risk failing. If you believe you’re not “cut out” for the gym, you never have to face the discomfort of feeling like a beginner.

The problem is, limiting beliefs keep you stuck. If you believe you can’t do something, you won’t even try. And if you don’t try, you’ll never get the chance to prove yourself wrong.

How to Challenge and Overcome Limiting Beliefs

The good news? Limiting beliefs aren’t permanent. They’re just thoughts – and thoughts can be changed. Here’s how to start breaking free.

1. Recognise the Belief

The first step is identifying what’s holding you back. Pay attention to the excuses or negative thoughts you tell yourself. If you find yourself saying, “I can’t,” “I’m not,” or “I’ll never,” stop and ask yourself:

Is this actually true?
Do I have real evidence for this, or is it just based on a past experience or assumption?
Would I say this to a friend if they were in my position?

2. Find Evidence Against It

Chances are, your belief isn’t entirely true. Find examples that prove otherwise.

Think you’re not a runner? There are people of all shapes, sizes, and ages running every day.
Believe you can’t lose weight? There are people who’ve been in your exact position and succeeded.
Feel like you’ll never get stronger? Every strong person started as a beginner.

Instead of focusing on why you can’t, start looking for reasons why you can.

3. Reframe the Thought

Instead of saying, “I’m not a runner,” try: “I’m new to running, but I can improve.”
Instead of, “I’m terrible at the gym,” say: “Everyone starts somewhere, and I’m learning.”
Instead of, “I always fail at diets,” tell yourself: “I haven’t found the right approach for me yet.”

Shifting your language changes your mindset – and your actions will follow.

4. Take Small, Prove-Yourself-Wrong Actions

You don’t need to completely flip your mindset overnight. Just take small steps to prove your limiting belief wrong.

If you think you’re too unfit to run, just try running for 30 seconds. That’s it. Then walk. Next time, do 40 seconds.
If you think you’ll never feel comfortable in the gym, start with a few exercises at home to build confidence.
If you believe you can’t lose weight, focus on one small change – maybe swapping your usual snack for a healthier option or adding a 10-minute walk to your day.

Each time you take action, you weaken the limiting belief.

5. Surround Yourself with the Right People

If you constantly hear negativity from those around you, it reinforces your limiting beliefs. Find people who encourage you, whether that’s friends, a coach, or even an online community. Seeing real people succeed in fitness and weight loss makes it easier to believe that you can too.

Examples of Breaking Free from Limiting Beliefs

Now, let’s apply this to real situations.

Weight Loss

Limiting belief: “I always fail at losing weight.”
Reframe: “I’ve struggled in the past, but I’m learning what works for me.”
Action: Instead of jumping into an extreme diet, start with one sustainable habit, like eating more protein or walking more.

Going to the Gym

Limiting belief: “I’ll look stupid because I don’t know what I’m doing.”
Reframe: “Everyone starts somewhere, and nobody actually cares what I’m doing.”
Action: Plan your workout in advance or book a session with a PT to build confidence.

Running

Limiting belief: “I’m not built for running.”
Reframe: “Running isn’t about build, it’s about training and patience.”
Action: Follow a beginner plan like Couch to 5K and just focus on one run at a time.

Cycling

Limiting belief: “I’m too slow to cycle with others.”
Reframe: “Everyone was slow at first, and the only way to improve is to practice.”
Action: Start with solo rides to build confidence, then join a relaxed group ride.

So, your limiting beliefs aren’t facts – they’re just thoughts that have been repeated so often they feel like reality. But the truth is, you can lose weight, you can get fitter, and you can achieve things you never thought possible.

You just have to start proving yourself wrong, one small step at a time.

So, what’s one limiting belief you’ve been holding onto? And what’s one small action you can take today to challenge it?