One of my coaching clients recently said something to me about her journey and I thought the subject of the conversation was worth sharing. I’ve changed some of the information to protect the client but the concepts remain the same.

"I always get to this certain weight... and then I just can't seem to get past it. I always get stuck here, and I really don't want to end up stuck again."

As soon as she said it, something really stood out to me. Not because I didn’t believe her. I absolutely believe her.

Getting stuck is equated to a plateau or even a set point. Many people experience weight loss plateaus. Our bodies adapt. Hormones shift. Stress, sleep, nutrition, activity level, and metabolism can all influence progress. Sometimes there really is a physiological reason that weight loss slows down.

But what caught my attention wasn't the plateau itself. It was the story she was telling herself about it.

Because every time she repeated, "I always get stuck here," she was reinforcing that belief. And over time, those repeated thoughts can begin shaping not only how you feel, but also what you notice, the decisions you make, and the actions you take.

That's the part that we decided was more important to work through.

Your Thoughts Become Practice

One of the things I remind my clients of often is this:

Whatever you consistently practice becomes stronger.

That applies to your habits. It applies to your behaviors. And it also applies to your thinking.

Every time you tell yourself, “I always get stuck.” "I can't get past this weight." "Nothing ever works after this point." you're practicing that thought.

Not because you're intentionally trying to sabotage yourself—but because that's the story your brain has learned to repeat.

The more often you repeat it, the more familiar it becomes.

Why This Matters

There are two reasons I think this is so important.

1. Your Brain Starts Looking for Evidence That You're Stuck

One of my favorite things to teach is this: What you focus on grows.

Not because I simply think focusing on the positive is important. Because your brain is constantly filtering information, deciding what's important and what deserves your attention.

If every day you're thinking, "I'm stuck." "I can't get past this." "This is where I always fail." your brain starts collecting evidence to support that story.

That doesn't mean you're imagining your experience. It means you're reinforcing it. Instead of noticing what's improving, your attention stays fixed on what isn't. And over time, that story starts feeling more and more true.

2. You May Stop Seeing New Possibilities

This is the part that fascinates me and that I just think is so important to realize. If you've already decided that this is the weight where you always get stuck... why would your brain go looking for another solution?

Maybe your body would benefit from slightly increasing protein. Maybe it's time to adjust your calories. Maybe stress is playing a larger role than before or maybe your sleep has changed.

Your workouts might need to evolve. And just maybe you're building muscle while losing fat. Your body composition could be shifting.

There are dozens of possibilities. But if you've already decided, "Nothing works after this weight," you may not even be open to experimenting with the very thing that could help you move forward.

Here's Something Else I Want You to Consider

This might be the biggest mindset shift of all. When you're completely focused on the scale not moving... you may completely overlook all the ways you are changing.

Your clothes might fit differently.

Maybe your waist is getting smaller.

You could be getting stronger.

Let’s say you're eating more vegetables than ever before - that equals your nutrient density changing.

Maybe you're finally getting enough protein. What if your blood sugar is changing?

Maybe your energy is better and maybe you're becoming someone who consistently follows through.

Those things all add up - they matter.

In fact, I'd argue they're often more important than the number on the scale because they're the behaviors that create lasting change.

But if your brain is only looking for proof that you're stuck...it may completely miss the evidence that you're actually making progress.

So How Do You Shift the Story? Let’s Talk About The Practical Application.

I would never tell you to try and convince yourself that everything is easy. That's not what I'm talking about and not what I believe in. This isn't toxic positivity.

What can be really helpful is simply choosing language that keeps you open to the possibility of change and moving forward instead of shutting the door. Here are a few examples:

Instead of saying:

"I always get stuck here."

Try:

"This has been a challenging place for me in the past, but I'm open to figuring out what my body needs next."

Instead of:

"I can't get past this weight."

Try:

"I'm still learning what helps my body move beyond this point."

Or simply:

"I'm willing to experiment until I find what works."

Do you notice the difference? You're not pretending the challenge doesn't exist. You're simply leaving room for the possibility that it can change.

What does the practice actually take?

You don’t need to notice every thought or revise every phrase.
It looks like noticing the main themes and beliefs and gently starting to reframe.
In the moment - it’s a gentle, “Oh wait, actually I am open to figuring this out.”
Like anything, changing your beliefs take time, practice and consistency - not perfection.
You could even choose a phrase or two to gravitate to when the thoughts that you’re working on changing pop up. That way you’re prepared with a reframe.
Ultimately, use words and phrasing that feel authentic for you.

Coach's Notes

One of the biggest lessons I've learned as a health coach is that your thoughts don't just influence how you feel—they influence what you notice, what you practice, and ultimately, how you respond.

If you find yourself repeating the same story over and over, pause and ask yourself: Is this story helping me move forward... or is it keeping me where I am?

Sometimes the first breakthrough isn't on the scale. It might actually be changing the story you've been telling yourself for years.

And from there, you become more open to new strategies, more aware of the progress you're already making, and more willing to keep moving forward.

Because the goal isn't to ignore reality. The goal is to stop letting an old story define what happens next.

If you’d like to work with me in private coaching, you can learn more here: One on One Health & Mindset Coaching

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