Breaking Free from Perfectionism: Embracing Progress Over Perfection

I used to think perfectionism was a virtue.

That it meant I had high standards. That I cared deeply. That I was committed to doing things right.

But if I’m being honest? Perfectionism wasn’t noble. It was paralyzing. It was the little voice that told me, “If you can’t do it perfectly, don’t bother at all.” And wow—did that ever mess with my relationship with food, my body, and any kind of weight loss progress I was trying to make.

If you’re reading this, nodding along, wondering why it’s so hard to just start or keep going—this one’s for you.

Let’s talk about the trap of perfectionist thinking in health—and how we can finally start embracing progress over perfection.

The All-or-Nothing Mindset: Why It Keeps You Stuck

Perfectionism is sneaky. It often disguises itself as ambition or discipline. But underneath? It’s fear.

Fear of failing.

Fear of being judged.

Fear that we’re not enough unless we prove we’re doing it all perfectly.

In the context of weight loss and health, perfectionism shows up like this:

• You eat one cookie, so you decide the whole day is ruined. Might as well start over Monday.

• You miss a workout and feel like a failure. So instead of adjusting, you just quit altogether.

• You tell yourself you’re going to eat “clean” this week—and then feel crushed with guilt when you have pizza on Friday night.

Sound familiar?

This isn’t discipline. It’s a cycle of unrealistic expectations, self-sabotage, and burnout. And unfortunately, perfectionism and weight loss rarely make a healthy team.

My Breaking Point

Let me take you back to one of my own perfectionist meltdowns.

I was postpartum, exhausted, and trying to “get my body back.” I had downloaded this meal plan that promised to “shred fat fast”—and I followed it to the letter for three days.

On day four, my toddler threw a tantrum in the middle of the grocery store, I forgot to prep my lunch, and I ended up eating chicken nuggets off their plate at 2 PM.

I cried. Like, ugly cried.

Why? Because I felt like I’d failed. That one imperfect meal meant I had undone everything good.

That was the day I realized: This is not how I want to live.

The Truth About Perfectionism and Self-Sabotage

Here’s what I wish more women knew: perfectionism often leads to less success, not more.

All-or-nothing thinking is one of the biggest mindset blocks I see in coaching. It keeps women stuck in a loop of high expectations → inevitable slip-up → guilt → quitting.

And it’s not just a theory. Research in the Journal of Health Psychology and Appetite has shown that perfectionist tendencies around food and weight are associated with disordered eating behaviors, increased stress, and lower emotional well-being.

Put simply: perfectionism can sabotage your healthy habits before they have a chance to stick.

What It’s Really Costing You

Let’s get honest for a minute about what this mindset steals from us:

• Time – because we procrastinate starting until everything is just right.

• Joy – because we’re constantly critiquing ourselves and never feel “good enough.”

• Consistency – because 100% effort feels impossible to maintain, and 0% ends up being the fallback.

• Energy – because self-criticism is emotionally draining and physically exhausting.

It also leads to shame, which doesn’t motivate—it isolates.

You don’t need more willpower. You need less pressure.

How I Started Letting Go

Here’s what helped me break free—and what I now teach women who are tired of the yo-yo dieting loop.

1. I Ditched “Perfect” and Chose “Good Enough”

Instead of aiming for ideal, I asked, “What’s good enough to move me forward today?”

• No time to cook? A smoothie and a handful of nuts still counts.

• Didn’t get to the gym? A walk to the mailbox and a stretch session is still movement.

• Craving ice cream? I had it, enjoyed it, and didn’t beat myself up.

Progress over perfection builds consistency—and consistency is what actually creates results.

2. I Started Tracking Non-Scale Victories

If I only focused on the number on the scale or the mirror, I missed the real progress:

• Better sleep

• Improved digestion

• More stable energy

• Confidence from sticking with something longer than a week

These wins matter. In fact, they’re often the first signs that your body is healing—even before weight changes.

3. I Rewrote My Inner Narrative

That critical voice that said, “You blew it. You’ll never change.”

I started noticing her. I even named her—Sheila (no offense if your name is Sheila). And when she showed up, I said, “Thanks, but we’re not doing that anymore.”

Want help with this? Download The Inner Critic Playbook—my free resource to help you identify and shut down that harsh inner voice without spiraling.

👉 Download The Inner Critic Playbook

4. I Took “Messy Action” On Purpose

I stopped waiting for the perfect meal plan, workout, mood, or Monday.

I just… started. Even when it was awkward. Even when it was late. Even when I wasn’t sure it was “right.”

One of my favorite tools for this is my “What Spikes Me?” Workbook—a 7-day blood sugar tracker that helps you experiment, observe, and learn without judgment. Because growth comes from data, not drama.

👉 Get the 7-Day Glucose Experiment Workbook

Mindset Shifts That Changed Everything

• “Done” is better than “perfect.” A thrown-together dinner still fuels your body.

• Missing one habit doesn’t mean starting over. It means… keep going.

• Imperfect efforts add up. That five-minute walk? That one glass of water? It matters.

Consistency over perfection isn’t about settling. It’s about liberating yourself from the pressure that’s been holding you back.

If You’re Tired of Starting Over…

…you don’t need another diet. You need to change how you think about health.

This is what I do as a nurse and health coach. I help women create personalized wellness plans that focus on sustainable change, mindset shifts for weight loss, and habits that feel good instead of punishing.

You won’t find rigid rules here. Just real support and strategies rooted in science and kindness.

Let’s Take the First Step Together

🎯 Take the free quiz:
👉 What’s Sabotaging Your Healthy Habits?
Get personalized insight into the mindset or habit patterns that may be blocking your progress.

📘 Download your free tools:

• 👉 The Inner Critic Playbook

• 👉 What Spikes Me? Workbook

💬 Book your free 60-minute health coaching consultation:
👉 Schedule Your Session
We’ll talk about your goals, your challenges, and how to create a customized, non-diet approach that works for your real life.

You don’t have to be perfect to change your life.
You just have to begin.

And if you need a hand? I’m right here, cheering you on every step of the way.

Warmly,
Nurse Rebecca, BSN, RN
Your no-diets, no-shame health coach 💛