There’s a lot of information out there on weight loss and losing weight – but the fact is, it’s not always easy. And sometimes we feel like we’re doing everything “right” and still not seeing results. Here are 6 truths about weight loss that might help explain why it’s hard to lose weight – and how to have success anyway.

Why is it so hard for me to lose weight?

In general, losing weight is hard because it requires a lot of time and effort, and it can be difficult to stick with a healthy diet or exercise plan for an extended period. But some specific contributing factors can hinder weight loss progress.

– You may have a slower metabolism, which means your body doesn’t burn calories as if you were a teenager.

– You may be eating too many calories for your activity level, or you may not be getting enough exercise. Take a look at your food intake in combination with your exercise.

– You may have a lot of stored fat that is hard to lose.

– You may have a medical condition, such as hypothyroidism, that makes it hard to lose weight.

It’s important to check with your doctor so that you can rule out any medical conditions that make it hard for you to lose weight.

What is considered excess weight?

In general, if you are carrying around more weight than is considered healthy for your height and body type, then you are carrying excess body fat. Your ideal weight may vary depending on your sex, age, and muscle mass.

Does excess weight mean I’m unhealthy?

No, not at all. You can be healthy at every size. The more important issue is how you feel about yourself. Are you at ease in your skin? Do you truly love yourself and your body has nothing to do with it?

Look at your quality of life. Are you as active as you want to be? Do you have sustainable energy throughout the day? Excess weight might reduce the quality of your life, which could inspire you to get to a healthy weight.

If the quality of your life is good and you are not hindered by your weight, your body weight should not be an issue at all.

Why is losing fat so hard?

Losing fat is hard because it’s a slow process – you can’t see or feel the results as quickly as you can when you lose water weight or muscle mass. And because losing just a few pounds can be challenging, it’s easy to become discouraged and give up.

Losing fat is a marathon, not a sprint. People experience the most success by being patient and consistent. The quick fix mentality only makes weight management and weight maintenance more difficult than it needs to be.

I’ve had weight loss progress, but always gain weight right back.

Many people find that they lose weight in a cyclical pattern – they’ll have some success, but then they’ll have weight regain after some time. This is often due to lapses in diet and exercise habits, or because people become less motivated over time.

It can also be due to weight loss success that came from past diets. Because diets are designed to help you lose weight quickly, it’s all too common for people to gain the weight back.

Diets create increased hunger and feelings of deprivation, which tend to rebound after a set time. Read more about why diets lead to weight gain.

Has losing weight been a consistent struggle for you?

If you’ve been struggling with your body weight for a long time, your body has likely become resistant to weight loss efforts. This means that it may be hard to achieve your goals since your body is fighting against you.

If you’ve been a serial dieter, your metabolism could have slowed, therefore causing you to have a harder time losing weight. Yo-yo dieting can also lead to increased hunger and cravings, as well as a decrease in muscle mass.

So, why is it so hard to lose weight? Here are 6 truths to explore.

older people hard to lose weight One: Weight loss gets harder as we get older. It’s just a fact.

As we get older, our metabolisms naturally slow down. This means that it takes more effort to maintain our current weight, let alone let go of extra pounds. Even losing one to two pounds can be a challenge. And as we age, we tend to put on more fat because our muscle mass decreases. This makes it hard to keep the weight off as we get older.

Not everyone gains weight as they get older. Dr. Craig Primack, an obesity medicine physician at the Scottsdale Weight Loss Center in Arizona puts it like this: “We sometimes say that genetics loads the gun and lifestyle pull the trigger.”

Your genetics and routine might be to blame if you notice weight gain as you age. You can still attempt to reduce weight, or maintain a healthy diet and exercise plan, but have realistic expectations as you do so.

Two: Emotional eating can also hinder weight loss progress.

Emotional eating, mindless eating, and your mental health all play a role in how people lose weight. If you’re not emotionally healthy, you’re more likely to turn to food for comfort. This can lead to mindless eating, or eating without paying attention to what you’re consuming.

If you’re not in a good place emotionally and struggle with stress management, it’s hard to be successful with weight loss. Doing the deeper work that is needed to take great care of yourself, emotionally and physically, is extremely important in getting rid of extra pounds.

too much exercise hard to lose weight Three: Too much exercise is not a good thing.

Believe it or not, working out too hard can sabotage your weight loss goals. When you over-exercise, your body goes into a state of stress. And as we know, when the body is stressed, it’s hard to let go of the weight.

When your physical activity is too demanding, you trigger the stress hormone cortisol to rise, you get more hungry, and you wear down your body in the process.

Four: It’s hard to lose weight if you have a short-term attitude.

We can’t get beyond the yo-yo diet cycle if we take a short-term approach to weight reduction.

Diets and quick fixes are not teaching you healthy eating habits, they are not addressing environmental factors, nor are they setting you up for the sustainable weight loss.

Five: Your sleep, stress, and workload are working against you.

Chronic stress may inhibit weight loss in some people. Weight loss is hard when you are chronically stressed, sleep-deprived, or overworked.

When you’re chronically stressed, your body releases the hormone cortisol. Cortisol is linked with weight gain and higher obesity risk.

Sleep deprivation can also lead to weight gain. It messes with your hunger hormones, leptin and ghrelin, causing you to be hungrier than you should be. When you’re overwhelmed and exhausted, there’s a good chance you’ll turn to food, or other unhealthy coping for comfort.

Six: If You have an all-or-nothing mindset it will be hard to lose weight.

If you have an all-or-nothing mindset when it comes to weight loss, you’re setting yourself up for disappointment. This is because if you think that you can’t have any “bad” foods, then you’re going to binge when you eventually do eat them.

You’ll get the best results if you focus on three main areas first: your attitude, state of mind, and source of strength. If you need to make a complete change in your lifestyle and diet all at once, your body will resist since no one looks forward to changing.

All of these factors make it hard for you to achieve your health goals, but there are things you can do to overcome them.

weight loss success Despite the hard truths about weight loss, you can have success anyway.

Don’t let these truths discourage you, they are simply obstacles that can be overcome with new mindsets, a good support system, and an understanding of how your body works.

There are a few things you can do to have success with weight loss, even when it feels hard.

1. Make sure your mindset is in the right place. Having a positive attitude and being patient are essential when it comes to weight loss. Don’t compare yourself to others, focus on making small changes that you can stick to, and be kind to yourself in the process.

2. Seek out a good support system. Whether it’s friends, family, or a weight loss group, find people who will support your journey and be there for you when you need them.

3. Educate yourself on how to have a healthy lifestyle. There is a lot of information out there, so find what works and make sure you’re avoiding fad diets or anything that sounds too good to be true.

4. Take it slow. Trying to make too many changes at once can be overwhelming and hard to stick to. Start with making one or two changes at a time and work on building healthy habits that you can keep up for the long haul.

5. Get enough sleep, reduce stress, and take breaks when needed. Don’t try to push yourself beyond what your body tells you it can do. That will only backfire. When you’re rested, less stressed, and taking breaks when needed, you’ll be more likely to stick to your weight loss goals.

6. Be realistic about your health goals. Focusing on a number on the scale or certain clothing size is not always the best way to measure success in your health. Try setting goals around healthy habits instead, like eating more vegetables, and healthy fats, stabilizing blood sugar, and managing your stress. This will create a healthy foundation that will help you in the long run.

In conclusion, weight loss is hard, but it’s not impossible. Just because these truths are hard to swallow, doesn’t mean you can’t have success anyway. With the right mindset, support system, and education, you can achieve your weight loss goals – despite the hard truths.

Lesley Goth Lesley Goth, PsyD is the creator of an online program that helps women have a healthy relationship with food and their bodies. She is also a clinical psychologist with over 20 years of experience helping people develop healthier relationships with food and their bodies. In her free masterclass, she provides support and guidance so that you can start to see changes in a reflection that you love.