Why is losing weight so hard?
On the surface, weight loss seems simple: balance calories in versus calories out. Yet, anyone who has ever tried to shed weight knows it’s rarely that straightforward. The simple explanation is that weight loss is complex and there are many factors at play, including biological, psychological, and environmental factors, making the weight loss journey a challenging and emotional one. Many individuals turn to popular diets (that are often heavily pushed by health influencers) such as the ketogenic diet or intermittent fasting, seeking quick results. However, these approaches often overlook personal nuances, which is why there is no one-size-fits-all diet that works for everyone.
The key to sustainable success lies in a custom diet plan to lose weight, designed to address your unique needs. Unlike fad diets, which usually focus on a single nutrient or habit, a tailored plan takes a holistic approach. Here we will explore some of the key influences and factors that come into play when committing to a weight loss plan.
Biological Factors in Weight Loss
Gut Hormones
Hormones like ghrelin and neuropeptide Y (which make you feel hungry) and leptin and glucagon-like peptide 1 or GLP-1 (which make you feel full) alter their patterns when we start to restrict the body of food and energy and might even start to work against us.
Energy Adaptation
As you lose weight, your body becomes more efficient at conserving energy, burning fewer calories for the same activities. This makes maintaining a calorie deficit increasingly difficult and can lower motivation to exercise.
THIRD SISTER TIP: HORMONE HARMONY
Pay attention to your body’s hunger cues and fullness signals. Eating balanced meals—and chewing slowly—with adequate protein and fibre can help regulate appetite hormones naturally. Start each meal with a glass of water to gauge true hunger versus thirst.
Source: AXA Health – Metabolism and weight loss: myth vs fact
Psychological Challenges of Weight Loss
Food as Comfort
Many people use food as a way to cope with stress, emotions, or boredom, creating a strong psychological reliance. Emotional eating is one of the leading causes of weight regain whilst dieting.
Breaking Bad Habits
Behaviours like snacking in front of the TV or consuming sugary drinks are hard to break but essential for success.
Motivation and Patience
Weight loss is a long-term commitment. Without immediate results, it’s easy to feel frustrated and give up.
THIRD SISTER TIP: REFRRAME YOUR RELATIONSHIP
Replace emotional eating triggers with healthier habits. For example, when feeling stressed, try journaling (and venting your stress cravings!) or going for a walk instead of reaching for snacks. Build small rewards into your progress to stay motivated.
Source: Harvard Health – Struggling with Emotional Eating?
Environmental and Social Influences
Food Availability
Modern environments make it easy to access calorie-dense, nutrient-poor foods. These temptations make overeating easy and convenient, sabotaging your progress.
Social Pressures
Family meals, parties, and cultural traditions often involve unhealthy eating (and drinking), which can make sticking to a plan challenging.
Time Constraints
A busy lifestyle leaves little room for meal preparation or regular exercise, both of which are crucial for weight loss.
THIRD SISTER TIP: HEALTHY BOUNDARIES
Prepare for social settings by eating a nutrient-rich snack beforehand to avoid overindulgence. Politely decline second helpings and remember it’s okay to prioritise your goals. Whatever negative reactions you get from family or friends are often projections and rarely about you, so try not to take them personally.
Source: British Dietetic Association – The future of the UK food environment, an aligned approach
Lifestyle Factors Impacting Weight Loss
Lack of Physical Activity
Sedentary lifestyles contribute to weight gain and make it harder to lose weight.
Sleep and Stress
Poor sleep and high stress levels increase cortisol, a hormone that promotes fat storage, particularly around the abdomen.
THIRD SISTER TIP: SLEEP TO SLIM
Prioritise consistent sleep routines (including what time you go to bed and what time you wake up) and aim for 7-9 hours per night. Create a calming pre-bed ritual to support quality rest, and stick to the “3-2-1 rule” as much as possible: No food or alcohol 3 hours before bed, no work or stressful activities 2 hours before bed, and no screen time 1 hour before bed.
Source: Sleep Foundation – Sleep and Weight Loss
The Problem with Fad Diets
Fad diets often promise rapid results but are difficult to sustain. For instance, the keto diet, which involves high fat and low carbohydrate intake, may lead to initial weight loss but can have detrimental effects on health for some bodies, such as increased cholesterol levels and reduced beneficial gut bacteria.
Similarly, intermittent fasting, which alternates periods of eating and fasting, has gained popularity. While some find it effective, experts caution about potential risks, including nutrient deficiencies and hormonal imbalances, particularly for women. Extreme expectations can lead to disappointment, frustration, and abandonment of diets altogether.
THIRD SISTER TIP: SLOW AND STEADY WINS
Focus on small, realistic changes rather than overhauling your diet overnight. Consistency matters more than perfection in the long run.
Why a Custom Diet Plan to Lose Weight Works
A personalised weight loss plan is designed to adapt to your specific needs, considering all the factors that make weight loss difficult. Here’s why it works:
- Tailored to your Hormonal Profile A custom diet plan addresses your specific hormonal imbalances, ensuring they don’t work against your goals.
- Addresses Psychological Challenges It helps identify emotional eating triggers and develops strategies to overcome them, leading to sustainable habits.
- Considers Your Environment and Lifestyle By understanding your daily routine, social settings, and time constraints, a custom plan integrates changes that fit seamlessly into your life.
- Focuses on Holistic Wellness A comprehensive approach includes exercise, stress management, and better sleep habits—factors often overlooked by fad diets.
- Evolves with Your Progress A personalised plan adapts as you progress, making small, manageable changes that lead to significant, long-term results.
Taking the Next Step
Weight loss isn’t about finding the perfect one-size-fits-all solution. It’s about creating a plan that works for you and evolves with your needs. By addressing the biological, psychological, and environmental barriers to weight loss, a custom diet plan offers a sustainable path forward.
Use the principles shared here as a foundation for crafting your own approach to better health. Focus on building habits that align with your values and lifestyle. Small, consistent changes can lead to transformative results over time.
If you’re curious about how a personalised plan could support your goals, consider booking a free initial consultation with me. It’s a chance to discuss your unique needs and start your journey towards a healthier, more balanced lifestyle.
