In a world that urges us to chase transformation—of body, of mind, of spirit—there’s an irony in the habits we cling to. We often think we’re doing everything right. We skip meals, isolate ourselves from gatherings, all in the name of progress. But, as dietitian Courtney Kassi reminds us, it’s those very habits that may keep us stuck.
Kassi, who has shared her insights with over 425,000 TikTok followers, has seen time and again how well-meaning actions can sabotage our efforts. And no, it’s not always about the carbs or the sugar. It’s about our mindset, our isolation, and the way we treat ourselves in the quiet hours.
These are the five habits that stand between you and your goals—and how breaking them can set you free.
1. Avoiding Social Events Will Weaken You More Than You Think
There’s a loneliness that comes when we say no to the invitations—the birthdays, the family dinners, the Friday night gatherings. We fear that one indulgent meal will derail everything. But Kassi suggests a different approach.
“Skipping those events doesn’t just keep you from cake. It keeps you from connection,” she says. Studies show that social isolation can weaken your immune system and heighten the risk of chronic disease. Human connection is not just a want—it’s a need. And no amount of calorie control can replace that.
If you’re on this journey, remember: you don’t have to walk it alone. Enjoy the event, savor the moments, and practice moderation. The memories you create will fuel you far longer than any restrictive meal plan ever could.
2. Skipping Meals—A Dangerous Dance With Hunger
We’ve been taught that less is more, that skipping meals means fewer calories and quicker weight loss. But the science tells a different story. Saving calories for later or skipping breakfast can leave your body starved of the energy it needs to start the day. As Kassi explains, “The most important meal should be your breakfast. Research shows that skipping meals early in the day can throw your body off balance.”
When we starve our bodies, we set ourselves up for binge eating later—our biological way of compensating for deprivation. So instead of cutting corners, nourish yourself fully from the start. Think of breakfast as the foundation upon which the rest of your day is built.
3. Living Without a Plan Means Living at the Mercy of Impulse
In this fast-paced world, where decisions often feel like quicksand beneath our feet, it’s easy to find ourselves swayed by convenience. Fast food, easy snacks, impulse purchases—they all slip into our lives when we don’t have a plan.
Kassi emphasizes the importance of structure. “Without a clear plan, you’re more likely to make impulsive choices that derail your progress.” Planning doesn’t have to be complex. It’s about setting intentions. Decide ahead of time what your meals will look like, where your focus will be, and how you’ll respond when life inevitably throws you off course.
With a plan, you’re empowered. Without one, you’re at the mercy of the next craving.
4. Weighing Yourself Daily Will Break Your Spirit
For many, the number on the scale becomes the judge, the jury, and the executioner. Each day, we step on, hoping for a lower number, and each day, if it doesn’t change—or worse, if it goes up—it chips away at our self-worth.
But Kassi warns against the obsession with daily weigh-ins. “It’s not about the daily fluctuations, it’s about the long-term trend. Weighing yourself every day can increase stress, anxiety, and create an unhealthy fixation.”
Instead, she suggests focusing on how you feel, how your clothes fit, how much energy you have. The scale is just one measure—and not always the most reliable. Trust in the process, not in a number that changes with the wind.
5. Adopting a Victim Mentality—The Silent Saboteur
There is a quiet resignation in blaming the world for our struggles. When we adopt a victim mentality, we hand over the reins of control. “It’s my genes,” we say. “It’s the holidays,” we whisper. And in those statements, we find comfort, but we also find stagnation.
Kassi encourages us to shift from self-blame to self-compassion. “You’re not a victim of your circumstances. You’re an active participant in your own life.” When we accept responsibility—not blame, but responsibility—we unlock the power to change. Your genes may play a role, your environment may present challenges, but you are still the one who chooses how to respond.
Break Free and Rewrite Your Journey
Weight loss, much like life, is not linear. It’s a winding path of choices, detours, and revelations. And as Kassi so beautifully reminds us, it’s not just about the weight—it’s about the life you build along the way. You are not defined by the habits you’ve held on to in the past. You have the power to let go and embrace new ones.
In the end, it’s not the skipped meals or the missed events that will matter. It’s how you showed up for yourself—in the moments when no one was watching, and in the moments when everyone was. You have the power to shift, to change, to grow.
