If being skinny is a mindset… then so is being fat.

And if you’re struggling with your weight, it’s probably not because you “don’t know what to do.” It’s because you have a fat girl mindset — meaning: the excuses, the stories, and the little lies you repeat to yourself that keep you stuck exactly where you are.

I know, because I’ve been there. I’ve been fat. And I’ve also been heavier than I wanted to be in recent years. And every single time? It came back to what I was telling myself.

I recently did a video on the skinny girl mindset — how naturally skinny girls stay skinny and why it looks effortless. It all comes down to habits, lifestyle, and how they think about food and their body.

So if we can call out the skinny mindset…

We can also call out the fat mindset.

And if you can recognize these patterns in yourself, you can correct them — and finally get the body you want, and the life you want.

Quick intro: I’m Whitney Holcomb, author of One Year, 100 Pounds. I lost 100 pounds on my own when I was 14 and completely transformed my life in one year. My book tells my story, but it’s also a tough-love guide for how you can lose weight too. I also have my One Year New You guided weight loss journals — based on the journaling method I used then and still use now. Links are below.

Now let’s get into it.

Because this is the mindset that’s keeping you fat.

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1) “I Deserve To Eat Junk Food”

This one is so common.

“I’ve been good all week.”
“I went to the gym.”
“I had a salad for lunch.”
“So I deserve a cookie… and ice cream… and a whole binge.”

And when you say it out loud, it sounds ridiculous:

You’re rewarding “being healthy” by putting the exact stuff in your body that made you unhealthy in the first place.

What’s happening is you’ve attached morality to food.

Junk food is “bad,” so you can only have it when you’ve been “good.”

Which means every time you make progress, you “reward” yourself by undoing it.

That’s not a healthy relationship with food — it’s sabotage with a bow on it.

And honestly, this mindset got worse because of the body positivity messaging that turned into:

“Don’t deprive yourself.”
“You deserve whatever you want.”
“Honor your cravings.”
“Eat everything, whenever, in whatever quantity.”

And I’m sorry, but calling that “self-love” is insane.

Because choosing not to eat junk food isn’t deprivation.

Real deprivation is not having food.

Choosing not to eat pizza, cookies, candy every day is just… being smart. Being healthy. Eating in moderation.

No one needs junk food daily.
And we definitely don’t need it in the quantities people normalize.

So rewire this:
Food doesn’t need morality.
Stop treating junk as a “reward.”
If you keep thinking “I deserve to eat like this,” you’re going to stay fat.

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2) The “Starting Again Tomorrow” Trap

This is the mindset of all talk, no action.

“I’ll start Monday.”
“I’ll start after the weekend.”
“I’ll start next week.”
“I’ll start tomorrow.”

And that’s exactly why nothing changes.

Because the future version of you doesn’t exist yet.

All you have is right now.

Who you are today is the result of what you did yesterday.
And the “past” isn’t ten years ago — it’s literally yesterday.

So if you keep saying “tomorrow,” you will stay the same forever.

How do you break this?

By taking action immediately.

Not a huge action. Not “run 10 miles.”

Something small, physical, now.

Do 10 squats.
10 sit-ups.
10 jumping jacks.

Prove to yourself that you’re serious — because if you won’t do something that small, you’re not going to do the big stuff either.

Stop asking yourself what you plan to do.
Ask: What am I doing today?

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3) “One Day Won’t Hurt”

Yes, one day won’t hurt.

If it’s actually one day.

But for most people, it’s not one day.

It’s one “one day” every three days.

You’ll do well for three days, then “one day won’t hurt.”
Then three days later, “one day won’t hurt.”
Then again.

And suddenly you’re not in a deficit anymore — you’re hovering at maintenance, or gaining.

Especially when you’re trying to lose the last 10–15 pounds.

At that stage, the margin for error is smaller, and those “one days” absolutely matter.

And if your “one day” turns into a binge day? You can wipe out the entire week’s deficit in one sitting.

So if you keep telling yourself “I can’t lose weight,” but you’re also constantly telling yourself “one day won’t hurt”…

It probably is hurting.

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4) Constant Negotiating With Yourself

This is where you treat your plan like it’s optional.

“I’ll eat this now and skip dinner.”
“I’ll skip the workout and make it up tomorrow.”
“I’ll get back on track later.”

Here’s the problem:

Dinner comes and you’re hungry — so you eat anyway.
Tomorrow comes and life happens — so you don’t work out.

So now you’re inconsistent.

And inconsistent habits give you inconsistent results… which usually looks like staying exactly the same.

Skinny girls prioritize their routine.

They don’t drop their workout because their friends want pizza.
They already committed.

If you’re ready to go off-plan at any whim, you’ll never get where you want to go.

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5) Feeling Bad For Yourself

This is the “my life is harder” mindset.

“I don’t have time.”
“It’s easier for her.”
“I’m too busy.”
“I’m too old.”
“I have kids.”
“I work too much.”
“It’s genetics.”

Some of those circumstances are real.

Yes — a single mom working two jobs has a harder road than someone with more time and resources.

But the hard truth is still the same:

You’re still the only one responsible for you.

No one can go to the gym for you.
No one can eat for you.
No one can force you to make better choices.

So the more you complain, the more you “fight for your limitations,” the more you train your brain to stay stuck.

It might take longer.
It might take more planning.
It might take more discipline.

But it’s still you.

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The Point

You wouldn’t be watching this if you didn’t want to change.

And for a lot of people, weight loss is the first domino — because once you start showing yourself discipline, everything else levels up too.

So if this lit a fire under you, good.

Now stop talking about what you’ll do “tomorrow.”

Do something today.Because if people minded their business, there would be so much less chaos online.

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Want more support?

If you want deeper guidance in reshaping your mindset and identity, check out my book 1 Year, 100 Pounds, where I break down exactly how I lost 100 pounds at 14 and maintained it.

And if you want a structured system to guide your transformation, my 1 Year New You Guided Weight Loss Journals walk you step-by-step through a full year of habit building, tracking, and mindset work.

Links are below.

See you next time.