Achieving and maintaining a healthy weight is a goal for many, yet it often feels like a constant uphill battle. Despite efforts at dieting, workout routines, and healthy habit resolutions, the process of shedding some weight and keeping it off can be challenging. So, why is it so difficult to lose weight and sustain the results? This article dives into the reasons behind this struggle and offers practical tips to make the journey smoother.
The Science of Weight Loss: Why It’s Hard
Weight loss occurs when you burn more calories than you consume, creating a calorie deficit. While this sounds very simple in theory, the human body is a complex system designed to resist weight loss. Let’s explore why.
- Your body fights against weight loss
When you start losing weight, your body perceives it as a threat to survival. Biologically, the body is programmed to store fat during times of abundance to survive periods of famine. As a result, when you cut calories, your body activates mechanisms to protect its fat stores. This includes:
- Slower metabolism: Your body adapts to calorie restriction by burning fewer calories at rest.
- Increased hunger hormones: Levels of ghrelin (the hunger hormone) rise, making you feel hungrier.
- Decreased satiety hormones: Leptin, which signals fullness, decreases as you lose fat, making it harder to feel satisfied.
- Plateaus are inevitable
One of the most frustrating aspects of weight loss is hitting a plateau. As you lose weight, your body requires fewer calories to function because there’s less of your body to maintain. This means that the same calorie deficit that initially helped you lose weight may no longer work as effectively. Adjusting your strategy becomes essential as you progress.
- Psychological and emotional factors
Food is more than fuel. It’s often connected with emotions, habits, and social interactions. Stress, boredom, and emotional triggers can lead to overeating or cravings for high-calorie comfort foods, derailing your progress. Additionally, many people find it hard to break long-standing eating habits or resist temptation when dining with friends or attending celebrations.
Challenges in Maintaining Weight Loss
Even after achieving your goal weight, maintaining it can be just as difficult, if not more so. Here are some reasons:
- Biological resistance
After weight loss, your body wants to return to its previous weight. This phenomenon, often referred to as the “set point theory,” suggests that your body has a preferred weight range, and it will fight to stay within it. Hormonal changes that occurred during weight loss may persist, making it harder to maintain your progress.
- Old habits resurface
Sustaining weight loss requires long-term lifestyle changes, but old habits can creep back in over time. For instance, if you relied on a restrictive diet to lose weight, you might struggle to maintain those restrictions indefinitely, leading to weight regain.
- Environmental triggers
We live in an environment that promotes overeating and sedentary behaviour. From fast food to oversized portions and constant advertising of unhealthy snacks, temptations are everywhere. Without a strong support system or self-discipline, it’s easy to slip back into unhealthy patterns.
Common Myths About Weight Loss
The weight loss industry is rife with misinformation, making the process even more confusing. Let’s debunk a few common myths:
Myth 1: You just need more willpower
While self-discipline plays a role, weight loss is far more complex than simply resisting temptation. Biological, psychological, and environmental factors all influence your ability to lose weight.
Myth 2: All calories are equal
While it’s true that weight loss depends on calories in versus calories out, the quality of those calories matters. For example, 200 calories from a candy bar won’t have the same effect on your body as 200 calories from lean protein or vegetables.
Myth 3: Cardio is the best way to lose weight
While cardio burns calories, strength training (such as weight lifting, gardening, and activities like digging and shovelling, climbing stairs, hill walking, cycling, push-ups, sit-ups and squats) is equally important for weight loss. Building muscle boosts your metabolism, helping you burn more calories even at rest.
Practical Tips to Overcome the Difficulties in Losing Weight
Now that we have explored the reasons behind why it’s difficult to lose weight and maintain it, let’s focus on actionable strategies to overcome these challenges.
- Focus on Sustainable Changes
Crash diets and extreme workout regimens may yield quick results, but they’re rarely sustainable. Instead, aim for small, realistic changes that you can maintain long-term, such as:
- Reducing portion sizes.
- Drinking more water.
- Adding more vegetables to your meals.
- Prioritise protein and fibre
Foods high in protein and fibre help you feel fuller for longer, reducing the likelihood of overeating. Include lean proteins like chicken, fish, and legumes, and load up on fibre-rich options like fruits, vegetables, and whole grains.
- Practice mindful eating to overcome difficulty losing weight
Pay attention to what and how much you’re eating. Avoid distractions like TV or scrolling on your phone during meals, and listen to your body’s hunger and fullness cues.
- Incorporate strength training
Building muscle not only makes you stronger but also increases your resting metabolic rate. Aim to include strength training exercises, like weightlifting or bodyweight exercises, at least twice a week.
- Get enough sleep
Sleep deprivation disrupts hunger hormones, making you more likely to crave high-calorie foods. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.
- Manage stress
Chronic stress can lead to emotional eating and weight gain. Incorporate stress management techniques like meditation, yoga, or deep breathing into your routine.
- Track your progress
Keep a food journal or use a fitness app to track your calorie intake and exercise. Monitoring your progress can help you stay accountable and identify patterns that may need adjustment.
Seek Professional Help to overcome difficulties in losing weight
If you’ve tried multiple strategies and still find it difficult to lose weight, consider consulting a healthcare professional. I would recommend you obtain “My Optimal Body – A practical guide to sustainable weight loss”, an ebook written by a board-certified nutritionist. A registered dietitian or nutritionist can help you create a personalised plan that suits your lifestyle and health needs. In some cases, medical conditions like hypothyroidism or insulin resistance may be contributing to your weight struggles, and addressing these underlying issues is crucial.
The role of nutrition in weight loss
Nutrition plays a central role in weight loss. While exercise is important for overall health, you can’t out-exercise a poor diet. Focus on consuming whole, nutrient-dense foods and minimising processed, high-calorie options. Here are some tips:
- Choose whole foods: Opt for foods in their natural state, like fresh fruits, vegetables, tubers, roots, and whole grains.
- Avoid or minimise sugary drinks: Beverages like soda and sweetened coffee drinks can add hundreds of empty calories to your day.
- Plan your meals: Meal prepping can help you avoid unhealthy last-minute food choices.
- Limit alcohol: Alcohol is calorie-dense and can lower your inhibitions, leading to overeating.
The psychological aspect of weight loss
Weight loss isn’t just a physical journey; it’s a mental one too. Many people struggle with the emotional aspects of losing weight, such as:
- Body image issues: Even after losing weight, some people struggle to feel confident in their own skin.
- Fear of failure: Past unsuccessful attempts can create self-doubt.
- Social pressure: Friends and family may not always support your weight loss journey, either intentionally or unintentionally.
To overcome these challenges, focus on building a positive mindset. Celebrate small victories, practice self-compassion, and surround yourself with supportive people who encourage your efforts.
Conclusion
The journey to losing weight and keeping it off is undoubtedly challenging, but it’s not impossible. Understanding the biological, psychological, and environmental factors at play can help you approach weight loss with more patience and resilience. Remember, the goal isn’t just to lose weight but to create a healthier, more sustainable lifestyle.
By focusing on small, consistent changes and addressing the root causes behind why it’s difficult to lose weight, you’ll be better equipped to achieve your goals and maintain them over time. Stay committed, and don’t forget to celebrate your progress along the way.
