Cognitive Bias? 4 Mind Traps That Derail Your Fitness

At first, “cognitive bias” might sound like a fancy term cooked up by psychology majors to explain bad decisions. And in a way, it is—except there’s real science behind it. These mental shortcuts are the brain’s way of saving time or avoiding discomfort, and while they often feel right, they can quietly steer us wrong. These biases can trip up even the most motivated efforts regarding health and fitness. For many Indians, cultural habits, social expectations, and long-held beliefs make those mental shortcuts even harder to spot. Here, we look at five ways cognitive bias shapes diet and fitness—and how spotting it can make all the difference.

1) Authority Bias

“No raw food after 6 pm”, said actress Shilpa Shetty in an interview with a magazine.  

Many of us fall for such claims by actors, celebrities and influencers. This is not because there is scientific proof, it is because “It’s Shilpa Shetty, she looks amazing, so she must be right!”.  This is a classic case of Authority Bias. But what does science say? Or common sense?

Does the body suddenly forget to digest raw food after 6 pm? Wouldn’t a light salad be easier to digest for most than an oily Indian dinner, such as butter chicken, korma, or biriyani?

Other instances of authority bias could be when Yoga Guru Baba Ramdev claimed that performing 108 Surya Namaskars daily will help you lose weight, while weight loss depends on a caloric. deficit and not Surya Namaskars. Another popular myth propagated by many is that drinking hot water with lemon every morning will aid in shedding pounds, which again has no scientific backing.

Just because a person is famous, does not mean their fitness advice is to be taken seriously

2) The Bandwagon Effect

When a neighbor drops five kilograms on a keto diet, the rest of the apartment complex rushes to eliminate rice and all carbohydrates from their plates. From intermittent fasting to high-protein fads and ice baths, wellness trends gain momentum not through personal relevance but through sheer popularity. In such instances, you have fallen prey to the Bandwagon effect- the psychological tendency to adopt behaviors simply because others are doing so.

Celebrities often act as accelerants. Virat Kohli’s shift to a plant-based diet sparked a nationwide surge in veganism among fans, many overlooking the nuances of nutritional planning. Meanwhile, many started to sip on apple cider vinegar every morning, convinced of its weight-loss magic, though evidence remains thin.

In a country as genetically and culturally diverse as India, this herd mentality can be counterproductive. What works for one body, one lifestyle, or one household may not work for another. So, before you start that fitness trend, or that new fad diet, think if it is the right thing for your lifestyle and habits.

Don't follow the herd, research through trial on what works best for you

3) Cultural and Societal bias

Cultural bias is when people judge or interpret things based on the values, norms, or beliefs of their own culture, instead of viewing them objectively. It often leads to the assumption that “our way is the right way.” India’s cultural heritage is worth celebrating—but its fitness-related myths merit a closer, more critical look. b

The most common trend still observed today is how weightlifting for women is often seen as “masculine” or unsuitable, thus reinforcing outdated beauty ideals centred on thinness rather than strength. Meanwhile, well-researched supplements such as whey protein are demonised and unfairly linked to side effects with no proof, ghee continues to be consumed in excess, justified by ancestral longevity, while its caloric impact and alarmingly high saturated fat content are overlooked. Even time-restricted eating is dictated more by religious practices than by biological rhythms. These biases leave us with fitness routines that often serve culture first and physiology second. Until cultural bias is acknowledged, many will continue to chase health while unknowingly holding themselves back from progress.

Traditional food and lifestyle practices maybe holding you back more than you think

4)      Optimism bias

Unrealistic New Year’s resolutions, a juice-only diet one month before the wedding to drop 10 Kgs, and a tendency to believe that we are less likely to face obstacles than others, lead us to an optimism bias, which drives unrealistic expectations and failures.

Rahul joins a gym on January 1st, convinced he’ll get a six-pack by Holi. Thousands enroll in 21-day challenges, or hard 75 challenges, assuming their transformation will defy biology, consistency and science.

But let's not blame ourselves because this misplaced confidence is often fueled by curated Instagram stories, Bollywood makeovers, and before-and-after pictures that omit the hard truths: genetics, discipline, and time. When results don’t arrive on schedule, frustration replaces motivation.

Be realistic in your goal setting

Recognising these cognitive biases is the first step toward making smarter, more sustainable fitness choices—especially in an Indian context shaped by tradition, celebrity influence, and social pressure. When you replace shortcuts and borrowed beliefs with self-awareness and science, your fitness journey stops being a cultural tug-of-war and truly starts becoming your own.