Reviewed By Blake Gilliam, CRNP
Reading Time: 6 minutes
If you’ve ever embarked on a weight loss journey, you know it’s not exactly a walk in the park. More like a hike up a steep, never-ending hill with a backpack full of rocks.
You’ve followed the latest fad diets, counted calories, and maybe even tried convincing yourself that eating a salad is just as satisfying as a burger. Yet, here you are, wondering why those extra pounds won’t budge.
In this blog, we’ll explain the cold hard truth about why weight loss is so difficult and offer some tips to help you stay motivated on your journey.
Table of Contents
Key Takeaway
Your body is designed to hold onto weight when you cut calories, so don’t be discouraged if the progress is slow. Stay consistent, focus on sustainable habits, and remember that lasting weight loss takes time. Keep going—you’re on the right path!
Biological Factors: Your Body Has Its Own Agenda
Your body isn’t always on board with your weight loss goals. It’s designed to protect you from starvation, so when you cut calories, it fights back.
Metabolic adaptation: The slower metabolism trap
When you cut back on calories, your metabolism responds by slowing down to save energy. This shift results in burning fewer calories each day, which can make shedding body weight more challenging.
The longer you diet, the more your body tries to hold onto those energy stores (a.k.a. body fat).
Fat cells don’t just disappear
Once you’ve gained fat cells, they don’t vanish when you lose weight. These cells shrink but stay in your body, eagerly waiting to store fat again at the first sign of a cheeseburger.
This is why it’s so easy to gain weight once you’ve lost it. This weight regain is one of the most significant barriers to weight loss, especially for people with obesity who have more fat cells to begin with.
Genetic factors: Blame it on the DNA
Some people are genetically predisposed to have a slower metabolism or a higher tendency to store fat. These genetic factors can affect your body composition, making it more challenging to lose excess weight.
This doesn’t mean you’re doomed, but it does mean you might have to work a bit harder than others to achieve your goals.
Psychological Factors: The Mind Games
Your mind can be your biggest ally—or your worst enemy—when it comes to weight loss.
Emotional eating
Stress, boredom, and sadness can all lead to emotional eating, where you consume food not because you’re hungry but because you’re trying to fill an emotional void. Unfortunately, the comfort food you reach for is rarely a carrot stick or other healthy foods.
This emotional connection to food can be a significant barrier to weight loss success, contributing to weight gain instead.
Weight loss plateau
At some point in your journey, you may hit a plateau where the scale just refuses to budge. This can be incredibly frustrating and may lead you to give up on your weight loss program altogether.
Understanding that this plateau is a natural part of the process can help you push through it and avoid rapid weight loss tactics that aren’t sustainable in the long term.
Unrealistic expectations
If you thought you could magically lose 40 pounds in a month by drinking green smoothies, you’re not alone—but that doesn’t make it realistic. Setting high, unattainable goals can lead to disappointment and frustration when they’re not met.
Instead, focus on achieving an average weight loss of 1-2 pounds per week, which is more sustainable and better for your overall health.
Environmental Factors: The World Isn’t Always on Your Side
The environment you live in plays a significant role in your efforts, often in ways you might not even realize.
Sedentary lifestyle
Modern life doesn’t always encourage physical activity. If you spend most of your day sitting at a desk, you’re not burning as many calories as you need to.
This lack of movement can lead to slower metabolism and less energy expenditure, making it harder to achieve your goals.
Poor diet choices
We live in a world filled with highly processed, calorie-dense foods that are designed to be irresistible. Even if you’re following a healthy eating plan, it’s easy to fall into the trap of poor diet choices when unhealthy foods are so readily available.
Your food intake becomes a daily battle, especially when these foods are more convenient and cheaper than healthier options.
Social influences
Social events and family gatherings often revolve around food—usually unhealthy food. It’s tough to stick to your healthy eating plan when everyone around you is indulging. Over time, this can lead to weight gain and make it harder to stick to your weight loss goals.
The Cold Hard Truth
Weight loss is hard because your body, mind, and environment are all working against you in some way. But that doesn’t mean it’s impossible. With a clear understanding of these barriers and a well-rounded weight loss program that includes physical activity, healthy eating, and psychological support, you can overcome these challenges.
Practical Tips
- Set realistic goals
Aim for modest weight loss, such as 1-2 pounds per week, which is sustainable and healthier for your body. - Incorporate regular exercise
Mix aerobic activity with strength training to boost your metabolism and build muscle mass, which can help improve your body composition over time. - Monitor your caloric intake
Keep track of your daily diet to ensure you’re not consuming more calories than you burn. Being mindful of your food is important to prevent weight gain and support long-term weight loss. - Seek support
Whether it’s a healthcare professional, a support group, or a coach, having someone in your corner can make all the difference. - Be patient
Remember, healthy weight loss takes time. Celebrate small victories and focus on long-term weight loss success.
Weight Loss With Madison Integrative Medicine
Weight loss requires consistent effort, realistic expectations, and a willingness to tackle the challenges head-on.
At Madison Integrative Medicine, we offer a personalized medical weight loss program that addresses all aspects of your weight loss journey. Our experienced practitioner, Blake Gilliam, will help you create a plan tailored to your unique needs, lifestyle, and goals.
If you are searching for ‘medical weight loss near me’, we can help. Schedule an appointment by calling (256) 325-0955 or complete the online inquiry form.
Every step you take towards a healthier weight is a step towards better health.
