What to Do When You Want to Say ‘F It’ on Your Weight Loss Journey

 We’ve all been there.

That moment when you’re standing in the kitchen, exhausted, staring at the food you know you should eat but don’t want to. That moment when the scale refuses to move despite your hard work. That moment when tracking your food feels like a punishment instead of a tool.

And then, that voice creeps in.

“Screw it. This is too hard. I don’t want to do this anymore.”

That voice—the “F it” moment—is the fork in the road. It’s where many people quit, give up on themselves, and convince themselves it’s just “not the right time.” But here’s the truth:

That feeling isn’t a sign to quit. It’s a sign that you’re growing.

Why the ‘F It’ Moment Happens

Your brain loves familiarity. It wants certainty, comfort, and patterns that feel safe—even if those patterns are keeping you stuck.

When you start changing your habits, when you start demanding more from yourself, your brain pushes back.

That resistance shows up as frustration, impatience, and self-doubt. It tells you stories like:

❌ “I shouldn’t have to work this hard.”

❌ “This is taking too long.”

❌ “I don’t even care anymore.”

But none of that is true. It’s just your old self fighting to stay in control.

How to Push Through the ‘F It’ Feeling

The key is to recognize this moment for what it is: a mental challenge, not a real roadblock. Here’s how to move forward instead of quitting.

1. Stop Waiting to Feel Motivated

One of the biggest mistakes people make is believing they need motivation to take action.

You don’t.

Successful people don’t feel motivated all the time—they’ve just trained themselves to act regardless of how they feel.

👉 You don’t need motivation to go for a walk—you just need to go.

👉 You don’t need motivation to track your food—you just need to do it.

👉 You don’t need motivation to stay consistent—you just need to show up.

Motivation comes after action, not before.

2. Patience is a Skill—Not a Personality Trait

If you’ve ever thought, “I’m just not a patient person,” stop. That’s not true.

Patience isn’t something you have or don’t have—it’s something you build, just like a muscle.

Every time you push through impatience, every time you keep going when you don’t see results, you’re training patience.

And here’s the kicker: impatience often comes from obsessing over things you can’t control.

❌ The scale.

❌ How fast progress happens.

❌ The number of calories in every single bite of food.

Instead, focus on what you can control:

✅ What you eat today.

✅ Whether you go for a walk.

✅ Whether you choose consistency over perfection.

When you shift your focus, patience becomes easier.

3. Stop Chasing Perfection—Chase Consistency

Aiming for perfection is a recipe for frustration. You’ll never be 100% perfect, and that’s okay—because perfection isn’t required for success.

Instead of stressing over getting everything exactly right, focus on doing the best you can most of the time.

👉 You don’t need to track your food perfectly. You just need to track something.

👉 You don’t need to get every workout in. You just need to move your body regularly.

👉 You don’t need the perfect plan. You just need to keep going.

The people who succeed are not the ones who get it right all the time—they’re the ones who refuse to quit when it gets messy.

4. Recognize the Difference Between ‘Forcing It’ and Burnout

Some days, you’ll need to push through resistance. That’s normal.

But there’s a difference between pushing yourself and running yourself into the ground.

🔹 Resistance sounds like: “I don’t want to do this, but I can.” (You should push through.)

🔹 Burnout sounds like: “I am completely drained, emotionally and physically.” (You need to back off.)

If you’re feeling exhausted all the time, adjust your approach—don’t quit altogether. Lower the bar temporarily, get some breathing room, and then get back to work.

5. Reframe Food Tracking—It’s Not a Punishment, It’s a Tool

One of the biggest frustrations people have is the feeling that tracking food is annoying, exhausting, or unfair.

But let’s flip that script:

❌ “I hate that I have to track.” → ✅ “Tracking helps me make informed choices.”

❌ “This is so frustrating.” → ✅ “I’d rather face reality than stay stuck.”

❌ “I don’t know the exact calories!” → ✅ “Estimating is enough to keep me on track.”

Tracking isn’t about being perfect—it’s about being aware. Even if you estimate, even if you’re off, the simple act of paying attention is enough to keep you moving forward.

The Secret to Winning: Stumbling Forward

If you take away one thing from this, let it be this:

👉 You don’t need to get everything right.

👉 You don’t need to feel motivated all the time.

👉 You just need to keep showing up.

Success isn’t about going hard every single day—it’s about not quitting when things get hard.

The next time you feel that “F it” moment coming on, remind yourself:

✅ This is just my old self fighting to stay in control.

✅ I don’t have to feel like it to take action.

✅ I’m building patience, even when I don’t see results.

And then?

Take the next step anyway.

Because that’s how you win.

TO LEARN MORE, CHECK OUT THIS PODCAST ON THE TOPIC