Why Losing Weight Is So Difficult
The Hard truth About Weight Loss Success In 2021
Why is losing weight so difficult? It’s a question that many people have repeatedly asked themselves. Apart from the obvious reasons — food is delectable, exercise is hard, and time is limited — there are many other factors that affect weight loss and that many people are unaware of. Unfortunately, weight loss success seems to impossible for many people. These six errors will undoubtedly impede your weight loss progress, but if you avoid them in 2021, you’ll avoid common weight loss pitfalls.
These Six Critical Errors Could Jeopardize Your Weight Loss Efforts
- You Have A Temporary Outlook
Everything on this list is a harsh reality, but this is frequently the most difficult to accept (and change). If you approach weight loss with a short-term mindset, you will probably end up on the Yo-Yo diet train.
Without a long-term approach to weight loss, you may lose ten or more pounds in two weeks and then experience a rebound when you realize your regimen was ineffective. This is all too common when people begin strict diets such as keto or Paleo, or when they follow fad diets that promise rapid weight loss. In reality, a well-balanced diet that includes all food groups and even some treats work best for most people in the long run.
Part of achieving success, long-term weight loss — that is, losing the weight and keeping it off permanently — is realizing that fad diets, excessive exercise, and “detoxes” rarely work. They are only effective for the duration of your willpower, which I’m willing to bet is only two weeks to a couple of months.
Despite what the wellness industry may have you believe, there are no quick fixes, miracle cures, or magic pills for weight loss: Weight loss requires commitment to a plan that promotes long-term healthy habits.
The general recommendation for weight loss is one to two pounds per week, although some people who are extremely overweight may lose more than that initially and then slow down to the suggested one to two pounds per week. demonstrated in studies to be an effective method of losing weight without losing too much water or lean tissue–and thus avoiding a rebound.
2. You Operate On An All-Or-Nothing Basis
Many individuals who struggle with a short-term mindset also struggle with an all-or-nothing mentality. This is how I began my health and fitness journey. I eliminated all processed foods (literally all!) from my diet: no bread, no pasta, no milk, no cheese, and most of all, no individually wrapped snacks. I lived primarily on chicken, vegetables, and berries.
This was fantastic until it wasn’t, and I found myself on a CVS run in search of all the chocolate and goldfish I could hold in two hands. Then, because of my “ruined” my diet, I would consume as much food as my body could physically handle, reasoning, “Why not?” I’ve already destroyed it. “
Naturally, I’d feel guilty about the snacks I consumed and would return to my overly restrictive regimen the following day. This is a self-destructive cycle, but one that I see frequently with personal training clients. An all-or-nothing mentality can trap you in a never-ending cycle of lose-gain-lose, not to mention the shame and guilt associated with food.
This all-or-nothing philosophy also applies to fitness: If you have been performing the most effective workouts to get in shape in the shortest amount of time, but don’t feel any fitter or stronger, you may be doing too much. Contrary to popular belief, slimming down may be the key to improving your fitness (and playing the long game).
All-or-nothing thinking is a form of extreme thinking. You are successful or unsuccessful. Your performance was excellent or appalling. You are a failure if you are not perfect. This binary way of thinking ignores shades of gray and can cause a great deal of negative thinking.
Consider a job interview. A question surprised you during the interview and you do not respond as well as you would have liked. If you view this experience through an all-or-nothing lens, you’re likely to discount your performance during the remaining 95% of the interview, labeling it “horrible” and a “complete waste of time,” eliciting feelings of disappointment and shame. This cognitive distortion establishes an irrational rule in which any outcome less than 100% is equivalent to 0%. It’s easy to see how this all-or-nothing mentality can cause a slew of harsh negative judgments about yourself, lowering self-esteem.
3. You Are Without A Support System
A support system is critical when attempting to lose weight, as the journey is far from perfect. Having a support “system” or “buddy” assists us when we require help or a gentle push. It reassures us that we are not alone and contributes to the journey’s enjoyment and success.
Weight loss is largely a matter of changing one’s behaviors, including what one eats and how active one is. When attempting to change a behavior that you have had for an extended period, it will be difficult. Having a support system in place will assist you in times of difficulty and the temptation to quit. A support system will assist you in remaining on track with your diet, will compliment you when you complete workout sessions, will assist you in making healthier food choices, and will be there to assist you when you struggle. Similar to quitting smoking or drinking, studies show that people are more successful at losing weight when they have a support group.
Support from friends, family, and significant others is critical for weight loss success. If I had to choose the most common reason for my past personal training clients not adhering to a healthy diet, I would say stigma.
That is correct. As absurd as it may sound, people are mocked for eating healthy, particularly in regions where food is a central part of the culture. As a child growing up in southern Louisiana near New Orleans, I encountered this frequently when I made dietary changes.
At family gatherings and social gatherings, I frequently receive comments such as “Is that all you’re eating?” or “Are you sure you will not have any dessert?” or, sarcastically, “Next time, we’ll have a salad potluck.” It’s not pleasant to be mocked or scoffed at, especially for something you care about (like your health!), and it’s all too easy to fall into the trap of eating — and drinking — for the sake of your social life. So having a strong support system is critical for long-term weight loss success. Without it, the journey can be isolating and frightening.
If you currently lack a support system, try having candid discussions about it with your friends, family, and partner. You can express that they are not required to change their eating habits if they do not wish to, but that your health is important to you and that you would appreciate it if they did not mock or minimize your efforts.
If an in-person support system is ineffective, consider online communities that promote both health and body positivity. I like Instagram accounts such as Flex and Flow, Health At Every Size, and the Intuitive Eating Community. These communities place an emphasis on being healthy which is helpful because when you focus on health outcomes, you will naturally achieve your ideal weight. Reddit has an excellent forum (/r/loseit) where you can read many real-life weight loss stories.
4. You Believe That Exercise Is The Silver Bullet For All Problems
If you’re familiar with the wellness industry, you’re probably familiar with this adage: “Abs are made in the kitchen, not in the gym.” Even if your objectives do not include a shredded stomach, the adage holds true. You simply cannot out-exercise an unhealthy diet.
Exercise should undoubtedly be a part of your overall weight loss strategy because it has been shown to aid in weight loss (not to mention a plethora of other health benefits), but it is difficult to lose weight solely through exercise. Many people overestimate the amount of calories they can burn during workouts; it’s almost certainly much less than you believe.
A 154-pound man, for example, will burn less than 450 calories during an hour long weight lifting workout. If you don’t pay attention to your diet, you can easily negate that effort. The precise number of calories burned during exercise depends on several variables, including your current weight, the intensity of the activity, the duration of the workout, your age, and your body composition.
Focusing only on exercise can cause a self-defeating cycle of exercising more to burn off the calories you believe you shouldn’t have eaten. Alternatively, you may develop the impression that you must “earn” your calories through exercise. In either case, this approach can cause an unfriendly relationship with food and exercise, as well as stalled weight loss.
Every rule has an exception. Certain individuals, such as those who have spent years building muscle mass, can consume large amounts of calorie-dense food without gaining weight — but just because you can consume whatever you want and lose or maintain your weight does not mean it is healthy.
A diet high in fruit, vegetables, healthy fats, lean proteins, and whole grains is the healthiest option for long-term weight loss and maintenance. When combined with a consistent exercise routine, you’ll experience sustained weight loss and maintenance once you’ve reached your target weight.
5. You Rely On Supplements Rather Than A Balanced Diet
I’m sorry to be the bearer of bad news, but the fat burner supplement in your medicine cabinet will not work for you. While certain supplements may assist you in reaching your weight loss goals, you must work to make them effective.
For instance, incorporating a daily protein shake into your morning routine can help you feel fuller throughout the day, reducing cravings. Increased protein intake can aid in muscle growth, which aids in body recomposition.
Certain weight-loss supplements have some evidence to support them, but none are as proven as the method that no one wants to follow: consume fewer calories than you burn.
6. You Don’t Get Enough Sleep
Losing weight is difficult, and maintaining that weight loss can be equally difficult. Although the medical community is still unraveling the complicated relationship between sleep and body weight, several emerging links highlight the potential weight loss benefits of getting a good night’s sleep and the negative health consequences of sleep deprivation.
Over the last several decades, the time Americans spend sleeping has steadily decreased1, as has the self-reported quality of that sleep. The average American’s body mass index (BMI) increased for most of the same time period, showing a trend toward increased body weight and increased rates of obesity.
Because of these trends, many researchers began theorizing about links between weight and sleep. Many studies show that sleep deprivation and poor sleep quality may cause metabolic disorders, weight gain, and an increased risk of obesity and other chronic health problems.
While the medical community continues to debate the precise nature of this relationship, existing research shows a positive correlation between adequate sleep and a healthy body weight.
There is still much to learn about the intricate details of the relationship between sleep and weight. Many people suggest avenues for future research in the hope that a better understanding of the relationship between weight and sleep will cause decreased obesity and more effective weight-loss methods.
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