Why weight loss is hard. 

You’re educated, you have loving and supportive friends and family. You know that in order to be healthy that means eating clean, less processed foods and overall reducing your sugars, salts and adding a whole lot more wholefoods into your diet. You also know that you have to start prioritising time for exercise, managing stress and working on that sleep routine.

It sounds pretty simple, doesn’t it? Plan, buy, cook, eat and move. Stick to the plan and the weight should come off, right? We set goals, make promises to ourselves, and yet somewhere along the way, we find ourselves falling back into old habits. 

What ends up happening: is that you end up beating yourself up over not sticking to the plan, feeling and calling yourself a failure.

We’ve all been there, and if it was really that simple we’d all be eating clean and at our ideal weight, waking up refreshed and exercising every 3+ times a week (willingly). 

Only it’s not that simple. We know this, so much so that according to NHS Digital (2021) [1] it is estimated that 37.9% of adults in England are overweight with a further 25.9% being categorised as obese.

Every day, around 14 million men and women wake up wanting to lose weight, some for health reasons, whilst for others they want to look and feel their best. Whatever the motivation, actual long-lasting weight loss is extremely challenging. In fact, the average Brit will start and FAIL a staggering 189 diets throughout their lifetime and attempt three diets every year [2]. 

Just take those numbers in for a moment.

Clearly, purposeful weight loss is extremely challenging and it’s important to recognise the complexity in weight gaining (and the difficulty with losing it), this means it’s more than just eating clean, exercising and living a stress free life. 

The difficulty is not a reflection on worth or willpower and you’re most definitely not a failure.

Let’s first understand weight gain.

Stating exactly why someone weighs a certain amount is hard. There are many reasons as to why we gain weight and it’s often a combination of factors. 

Genetics: can play a big role in weight gain by influencing how our bodies handle hunger, fat storage, and burning calories [3]

Environment: has a big impact on weight gain. Things like easy access to unhealthy foods, limited safe places to exercise, and our social surroundings can influence our eating and activity habits [4].

Sleep Patterns: Not getting enough sleep can disrupt the hormones that control hunger and appetite, making us more likely to gain weight, from late night snacking to unable to go into deep sleep influencing overall weight. Sometimes when we’re tired studies show how we’re more likely to reach for convenience sugary foods as opposed to fresh more minimally processed meals [5].

Metabolic Changes: As we go through life and age, our metabolism naturally slows down, if we continue to eat the same as we did say as a child when we’re more active, as our bodies naturally start to become less efficient at using up this fuel, contributing to weight gain over time [6]. 

Social Circumstances: Social and cultural factors also impact weight. For example, social gatherings often involve food, financial strain or social instability can all contribute weight gain [7]. Often we assume that eating ‘clean’ is more expensive, whilst highly processed foods are often appealing due to multibuy and promotional offers.

Chronic Stress: Ongoing stress can lead to hormonal changes that promote weight gain. Hormones such as cortisol levels, which can increase appetite leading to weight gain [8].

Mental Health Issues: Conditions like depression and anxiety can affect our eating behaviours, leading to weight gain, through overeating and poor dietary choices. [9]. 

Emotional Eating: Using food to cope with emotions, like stress or sadness, can lead to weight gain. Emotional eating is a common response to feelings and can disrupt healthy eating patterns [10]. 

Gut Health: The health of our gut microbiota affects weight. Recent research indicates that imbalances in gut bacteria can influence fat storage and metabolism, even suggesting when or what we’re actually in the mood for [11]. 

Diet and Fitness Industry: Misleading messages create unrealistic expectations and unhealthy habits. Recent studies show how confusing and often wrong advice results in ineffective or harmful weight management strategies [12]. 

Medical Conditions: Certain medical conditions and treatments can affect weight by altering metabolism or appetite. For instance, hypothyroidism and some medications can lead to weight gain or for example, those with PCOS they often state how difficult they find losing weight [13]. 

It’s tough to tell apart the biological and psychological factors linked to weight gain because our bodies and minds are so closely connected.

So, does this mean we’re doomed?

No, not necessarily. Around 30% of our risk for developing obesity comes from our daily lifestyle choices. This means there’s enough wiggle room to change up our daily habits and routine to really boost your health, improve your quality of life, and help you reach a weight that feels right for you.

But why is it so difficult?

Time and Lifestyle: The Ultimate Struggle

We lead busy lives. Between work, family, and managing a household, it often feels like there aren’t enough hours in the day to cook fresh, healthy meals. After a long day, the temptation to grab something quick—like a ready meal or takeaway—can be strong. Unfortunately, these convenient choices often come at a nutritional cost. Research shows that ultra-processed foods are often higher in ‘empty calories’ and lower in essential nutrients, making them a major culprit in weight gain [14].

But it’s not just about finding the time to cook. There’s something called decision fatigue, which kicks in after we’ve made too many choices throughout the day. By the time dinner rolls around, our mental energy is drained, and we’re more likely to choose the less healthy, ‘easy’ options [15]. This constant balancing act between work, family, and trying to stay healthy leaves little room for ourselves, making weight loss even harder.

Childhood Conditioning: How Our Upbringing Shapes Us

Raise a hand if you’ve heard these before:  

• “Finish everything on your plate!”  
• “Don’t waste food; people are starving elsewhere.”  

These types of messages can stick with us and lead to overeating, even when we know we’re full. This behaviour is deeply ingrained, often from childhood, and studies have shown that parental pressure to eat everything can lead to overeating later in life [16]. 

Additionally, some of us grew up in households where processed foods were the norm, while home-cooked meals were saved for special occasions like Sunday roasts or holidays. A study by Public Health England found that many young adults leave home without even basic cooking skills, leading to a reliance on convenience foods [17]. This can create an additional barrier to eating healthily, especially when cooking seems overwhelming or time-consuming. 

The Metabolism Slowdown: What Your Body Is Doing Behind the Scenes

When you start losing weight, your body doesn’t simply let go of those extra kilograms. Instead, it shifts into a kind of survival mode, adapting its energy usage to conserve resources. This phenomenon is often referred to as adaptive thermogenesis. A 2016 study by Fothergill et al. followed participants from “The Biggest Loser” and found that even years after their significant weight loss, their bodies had adjusted to a slower rate of energy expenditure. This adaptation made it more challenging to maintain their new weight [18]

What’s even more frustrating is that this shift in how your body manages energy can linger long after you’ve achieved your weight-loss goals, making it easier to regain weight. Essentially, your body is working against your efforts, attempting to retain energy and balance itself, which can feel like an uphill battle in your journey toward lasting health. 

The Battle with Hunger Hormones

Once you start losing weight, your body does more than just slow down your metabolism. It also messes with your hormones. Ghrelin, your hunger hormone, increases, while leptin, the hormone that signals fullness, decreases. This makes you feel hungrier, even if you’re eating the right amount of food. A study led by Sumithran in 2015 found that these hormonal changes can persist for at least a year after weight loss, creating an internal battle where your body is constantly telling you to eat more, despite your best efforts to stay on track [19].

It’s no wonder people often find it hard to stick to their diets. This isn’t just about willpower—it’s biology.

Stress and Comfort Eating: A Vicious Cycle

Let’s be honest: many of us have turned to food for comfort during stressful times. It’s not just about indulging for the sake of it—there’s a biological reason why we crave comfort foods when we’re stressed. When we’re under pressure, our bodies release cortisol, the stress hormone, which increases cravings for sugary, high-calorie foods. It’s a survival mechanism, left over from our ancestors’ days when stress meant danger and we needed quick energy to survive.

Tomiyama et al. (2019) explored this link between stress and comfort eating, showing that stress-eaters are more likely to overeat when cortisol levels are high. Unfortunately, stress can become a constant companion in our modern lives, leading to long-term weight gain, particularly around the abdominal area, where cortisol encourages fat storage. [20]

The Problem with Unrealistic Diet Plans

One of the most common reasons people struggle with sticking to a diet is that the plans they choose are often unrealistic. 

Many individuals think about creating a diet that lasts for a specific number of weeks or days, focusing on short-term results rather than fostering a sustainable relationship with food. When the end date arrives, many find themselves reverting to old habits, often leading to weight regain (if you manage to last that long). Whilst for others, because of how restricted they feel on the plan they just give up leading to a vicious cycle. 

Not only, most of the meals on the diet plan are something you wouldn’t usually reach for – so it actually becomes a chore to stick to it. You spend most of the time thinking about all the other foods you would rather have and not enjoying any of the meals on your diet plan. It’s no wonder that you end up going ‘off plan’. How many times have you said to yourself “I’ll restart tomorrow or Monday”.

OK, So What Can We Do About This?

Instead of viewing diet plans as temporary fixes, it’s crucial to shift our perspective. The goal should be to develop a long-term, healthy relationship with food that becomes part of who we are and how we eat—not just until we reach a specific weight. Research indicates that successful weight loss and maintenance require sustainable lifestyle changes that can be maintained indefinitely [21,22]. 

By rethinking our approach and focusing on gradual, permanent changes rather than quick fixes, we can set ourselves up for long-term success. But how?

Meal Prepping: A Practical Solution

It might seem like meal prepping is just another trend on social media, but it’s backed by solid science. A study by Monsivais et al. (2017) showed that people who spend more time preparing meals at home tend to have healthier diets. They eat more fruits, vegetables, and whole grains [23]. Prepping meals in advance can help you avoid those last-minute, less healthy choices when you’re tired or short on time.

Plus, having healthy meals ready to go in the fridge means you’re more likely to stick to your eating plan, even when life gets hectic.

Mindful Eating: Reconnecting with Your Body

One of the most effective ways to manage your weight without feeling deprived is mindful eating. It’s all about slowing down, paying attention to what and how you eat, and listening to your body’s hunger and fullness cues. In a study by Olson et al. (2017), mindful eating was shown to reduce both binge eating and emotional eating, helping people build healthier, more balanced relationships with food [24].

The idea is simple: when you focus on your meal—without distractions like the TV or your phone—you’re more likely to recognise when you’re full and stop eating before you overdo it. It’s a small but powerful shift that can make a big difference in your weight-loss journey.

The Science of Sustainable Weight Loss

So, why is it so difficult to lose weight? It’s not just about what you eat or how much you exercise—it’s about the complex interplay of your hormones, metabolism, stress levels, and even the habits you’ve picked up throughout your life. But understanding the science behind these challenges gives you the tools to overcome them. By incorporating strategies like meal prepping, mindful eating, and finding healthy ways to manage stress, you can start building the habits that will lead to long-term success.

Remember, weight loss isn’t about perfection. It’s about progress. And with the right mindset and a better understanding of how your body works, you’re already one step closer to achieving your goals.

Working with a qualified professional such as our Registered Associate Nutritionist means you’ll be more likely to achieve those goals in a healthy sustainable way.

Summary

• Time Constraints: Busy lifestyles often lead to unhealthy eating choices due to a lack of time and mental energy for meal preparation.
• Childhood Conditioning: Messages about food from childhood can create lifelong eating habits that may lead to overeating.
• Metabolism and Hormones: Weight loss triggers metabolic slowdown and hormonal changes that can increase hunger, making maintenance challenging.
• Stress and Comfort Eating: Elevated stress levels can lead to cravings for unhealthy comfort foods, creating a vicious cycle.
• Unrealistic Diets: Short-term diet plans often fail because they don’t promote a long-term, healthy relationship with food.

Mindful and Practical Solutions: Strategies like meal prepping and mindful eating can help build sustainable habits for weight loss

References

NHS Digital (2021) Statistics on Obesity, Physical Activity and Diet. Available at: https://digital.nhs.uk/data-and-information (Accessed: 9.12.24).

Laughing Cow (2018) The Average Brit Diet Study. Available at: [insert URL here] (Accessed: 9.12.24).

Loos, R.J.F. & Yeo, G.S.H. (2020) ‘The genetics of obesity: from discovery to biology’, Nature Reviews Genetics, 21(9), pp. 571–587.

Zhang, Y., Wang, L. & Liu, M. (2023) ‘Environmental influences on obesity: A systematic review’, Public Health Nutrition, 26(5), pp. 789–799.

Walker, M.P. (2022) Why We Sleep: Unlocking the Power of Sleep and Dreams. London: Penguin.

Tremblay, A. & Simoneau, J.-A. (2023) ‘Metabolic adaptations to weight loss: Challenges for long-term success’, Obesity Reviews, 24(1), pp. 45–55.

Smith, K., Brown, J. & Taylor, L. (2023) ‘Social determinants of health and weight gain: A contemporary analysis’, Journal of Health Studies, 35(2), pp. 123–138.

Miller, R., Zhang, Y. & Liu, C. (2023) ‘Cortisol, stress, and weight gain: A hormonal perspective’, Endocrinology Today, 32(4), pp. 211–221.

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Drewnowski, A. & Almiron, G. (2018) ‘Emotional eating and food choices: A cross-sectional study’, Appetite, 130, pp. 201–206.

Patterson, S. & Sheth, R. (2024) ‘Gut microbiota, obesity, and the influence on mood’, Nature Metabolism, 6(1), pp. 23–33.

Brown, J. & Smith, L. (2023) ‘The diet and fitness industry’s role in obesity’, Journal of Public Health, 44(2), pp. 110–120.

Johnson, H. & Lee, M. (2023) ‘PCOS and weight management: A challenging relationship’, Reproductive Health, 20(5), pp. 342–350.

Monteiro, C.A., Cannon, G. & Levy, R.B. (2018) ‘Ultra-processed foods and the nutrition transition: Global patterns’, Public Health Nutrition, 21(1), pp. 230–238.

Vohs, K.D., Baumeister, R.F. & Schmeichel, B.J. (2014) ‘Decision fatigue and its role in dietary choices’, Self and Identity, 13(4), pp. 439–452.

Rollins, B.Y., Savage, J.S. & Fisher, J.O. (2017) ‘Parental feeding practices and their long-term impact on eating habits’, Appetite, 117, pp. 59–66.

Public Health England (PHE, 2018) Cooking Skills Among Young Adults in England. Available at: https://www.gov.uk/government/organisations/public-health-england (Accessed: 9.12.24).

Fothergill, E., Guo, J., Howard, L. et al. (2016) ‘Persistent metabolic adaptation 6 years after “The Biggest Loser” competition’, Obesity, 24(8), pp. 1612–1619.

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Tomiyama, A.J., Finch, L.E. & Cummings, J.R. (2019) ‘Stress and eating behaviours: Cortisol’s role in emotional eating’, Appetite, 136, pp. 149–156.

Duncan, G.E., Sydeman, S.J. & Wilson, M. (2016) ‘Sustainable weight loss: A lifestyle approach’, American Journal of Health Promotion, 30(6), pp. 419–428.

Sweeney, T.L., Johnson, P.J. & McIntyre, H.D. (2019) ‘Rethinking dieting: Long-term weight management strategies’, Journal of Obesity Research, 10(4), pp. 231–242.

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