Why I Ditched Quick Fixes for a Long-Term Weight Loss Mindset Jonathan Ressler, January 15, 2025January 15, 2025 Let’s be real: the appeal of quick fixes is strong. We’ve all seen the ads—“Lose 10 pounds in a week!” or “Melt belly fat with this one simple trick!” It’s tempting, isn’t it? I’ve been there, drawn in by the promises of rapid results. But let me tell you, those shortcuts are nothing more than traps. I’ve learned the hard way that sustainable weight loss isn’t about instant gratification. It’s about showing up every day and making small, smart choices consistently over time. And while what you eat matters, it’s your mindset that can make or break your journey. Falling for the Diet Industry’s Promises For years, I bounced from one diet to another. Low-carb, juice cleanses, meal replacements—you name it, I tried it. Each one came with the same shiny promise: quick, effortless weight loss. And for a while, it seemed to work. The pounds would drop off… until they didn’t. What the diet industry doesn’t tell you is that their solutions are designed to be temporary. Sure, you’ll lose some weight when you cut out entire food groups or drastically slash calories, but those results are fleeting. Before long, the old habits creep back in, and so does the weight—often with a little extra. It wasn’t just frustrating; it was exhausting. Every time I failed, I felt like I was the problem, like I just didn’t have the willpower. But the real issue wasn’t me—it was the system I was buying into. Shifting My Perspective: Weight Loss Is a Marathon Eventually, I realized that weight loss isn’t a sprint. It’s not about how quickly you can drop the pounds but about building habits that stick. This journey is more like a marathon—slow, steady, and focused on the long haul. When I stopped chasing quick fixes, something shifted. I stopped looking for magic solutions and started thinking about how I could create a healthier lifestyle, one decision at a time. It was no longer about “losing weight fast” but about becoming the best version of myself. The Mental Side of Weight Loss Here’s the thing nobody tells you: your mindset is the most powerful tool in your weight loss journey. Sure, food choices and exercise are important, but none of that matters if you don’t have the right mental approach. For a long time, I saw weight loss as a struggle. It felt like punishment—saying no to foods I loved, forcing myself to do workouts I hated. But when I changed how I thought about it, everything shifted. I started seeing challenges as opportunities to grow. Instead of thinking, “I’ll never stick to this,” I told myself, “I’m learning to do better.” I reframed setbacks as part of the process, not failures. This mental shift—from a fixed mindset to a growth mindset—was a game-changer. Small Decisions Make a Big Impact One of the biggest lessons I’ve learned is that every small choice matters. Early on, I thought I had to make massive changes to see results, like completely overhauling my diet or committing to an intense workout schedule. That approach was overwhelming and unsustainable. Instead, I started small. I replaced my daily sugary drinks with water. I added vegetables to my meals. I committed to walking for 20 minutes a day instead of forcing myself into hour-long workouts. These tiny adjustments didn’t feel like much at first, but over time, they added up to big results. The beauty of focusing on small, consistent changes is that it’s manageable. It doesn’t feel like you’re flipping your life upside down, and that makes it easier to stick with. Celebrating Non-Scale Victories For a long time, I was obsessed with the scale. Every morning, I’d step on it, hoping to see the number drop. If it didn’t, I’d feel defeated. But weight isn’t the only measure of success—it’s not even the most important one. Once I shifted my focus to non-scale victories, my mindset completely changed. I started paying attention to how I felt. Was I sleeping better? Did I have more energy? Was I stronger or more confident? These wins became my motivation. They reminded me that the goal isn’t just to weigh less—it’s to feel better, live healthier, and be happier. Building Resilience for the Journey Let’s get one thing straight: setbacks are inevitable. There will be days when you eat something you didn’t plan to or skip a workout. That’s life. What matters isn’t avoiding these moments but how you respond to them. In the past, one bad day would send me into a downward spiral. I’d think, “Well, I’ve already messed up—I may as well give up.” But now, I see setbacks as part of the journey. Here’s what I remind myself: progress isn’t linear. It’s okay to slip up. What matters is getting back on track. Practicing self-compassion in those moments has been crucial. Instead of beating myself up, I acknowledge the slip, forgive myself, and move forward. Reframing My Relationship with Food and Exercise For years, I saw food as the enemy and exercise as punishment. That mindset was toxic. It made every meal feel like a battle and every workout feel like a chore. Now, I approach food with balance. Nothing is off-limits; I’ve learned to enjoy everything in moderation. Instead of labeling foods as “good” or “bad,” I think about how they make me feel. Some foods fuel me and give me energy; others are just for fun—and that’s okay. The same goes for exercise. I stopped forcing myself to do workouts I hated and started finding activities I actually enjoy. For me, that’s walking, dancing, and yoga. When movement feels like self-care instead of punishment, it’s so much easier to stay consistent. Surrounding Myself with Positivity Another game-changer? Who I surrounded myself with. I used to be influenced by people who didn’t support my goals—friends who made fun of my efforts or pushed unhealthy habits. That negativity made it harder to stay on track. Now, I prioritize positivity. I’ve found supportive friends and communities who encourage me. Whether it’s celebrating a win or helping me through a tough day, their support has been invaluable. Believing in My Ability to Succeed This one was tough for me. For years, I doubted myself. I’d failed so many times before that I started to believe I wasn’t capable of change. But here’s the truth: your beliefs shape your reality. When I started believing in my ability to succeed, everything changed. I stopped self-sabotaging and started showing up for myself, even on the hard days. I also began visualizing success. I pictured what my healthiest life looked like—how I wanted to feel, what I wanted to accomplish—and used that vision as motivation. The Bottom Line Here’s what I’ve learned: quick fixes don’t work. They’re a temporary solution to a long-term challenge. Sustainable weight loss is about building habits that last, and that starts with your mindset. For me, this journey has been about more than losing weight—it’s been about gaining confidence, energy, and a healthier relationship with myself. It hasn’t always been easy, but it’s been worth it. If you’re tired of chasing shortcuts that don’t deliver, I encourage you to shift your focus. Start small. Celebrate your progress. And most importantly, believe in your ability to change. This isn’t just about reaching a goal weight—it’s about becoming the best version of yourself. And trust me, that version is worth the effort. So, are you ready to ditch the quick fixes and embrace the marathon? Let’s do this. Podcast DietsJonathan ResslerLose WeightLose Weight NowShut Up And ChooseWeight Loss