Why Is It So Hard to Lose Weight?

Why Is It So Hard to Lose Weight? Understand the Challenges

This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA.

Everyone faces unique obstacles when it comes to weight loss. Some roadblocks stem from past experiences with weight management. Others include time and energy (or lack thereof). And, of course, there are the physical factors like genetics, hormones, and injuries.

Why is it so hard to lose weight? You’re not alone in wondering this. Many things can make the journey feel like an uphill battle — on roller skates.

It’s not just losing weight, either — keeping it off is hard, too. A Hers study found that 63 percent of Americans who lose weight regain it within a year, and one in five regain it within two months.

But there’s hope. Before you throw in the towel, let’s look at the most common weight loss obstacles and what you can do to push past them.

Why Is Losing Weight So Hard? 9 Common Obstacles

Why am I not losing weight? Great question — and certainly a very common one.

As motivated as you may be at the beginning of a weight loss journey, it’s normal to have “off“ days or reach a weight loss plateau (when progress slows or stalls).

Rather than blaming yourself, acknowledge common roadblocks to weight loss so you can tackle them head-on.

Here’s why you might be finding it hard to lose weight.

1. Stress and Emotional Eating

Ever had a stressful day or a triggering conversation only to come home, hit the couch, and dive into a bag of potato chips? Us, too. This is a classic case of emotional eating.

Why is it so hard to lose weight when you’re stressed? A few reasons. Stress triggers the release of cortisol, a hormone that can increase appetite and cravings for high-calorie foods. Anything rich in refined carbs that provides quick, sugary energy tends to fit the bill.

Emotional eating is when food is used as a coping mechanism. It isn’t necessarily a bad thing — the act itself is pretty normal.

If it’s a regular occurrence, though, emotional eating can lead to mindless overconsumption of empty calories that sabotages weight loss efforts. Stress and anxiety are also associated with a higher likelihood of weight regain, so all of these function together and get in the way of your weight loss goals.

What to do about it: It can help to have a few go-to options for non-food-related stress management. Go on a nature walk, call a friend, listen to a podcast, or do something creative that doesn’t contribute to calorie intake.

2. Inadequate Sleep

Not getting enough sleep can leave you cranky and fatigued. It can also disrupt hormones that regulate appetite, like leptin and ghrelin. When these hormones are out of whack, you might experience more hunger and cravings for less-healthy foods.

Sleep deprivation can also impair decision-making and self-control, making it harder to resist tempting snacks and stick to your nutrition plan.

Not to mention, when you’re not rested, one of the last things you want to do is go to the gym.

What to do about it: Experts recommend seven to nine hours of sleep per night. If this sounds like a stretch, make sure you’re following a consistent sleep schedule, creating a sleep-promoting environment in your bedroom, and avoiding potentially disruptive things close to bedtime, like big meals, vigorous workouts, caffeine, and the blue light emitted from your phone screen.

3. Hormonal Imbalances

Your hormones are always at work supporting your health behind the scenes.

When you’re dealing with something that can disrupt hormonal balance — like a thyroid disorder, insulin resistance, menopause, or postpartum — it can make it harder to reduce your body weight.

For example, hypothyroidism (underactive thyroid) can lead to a slower metabolism, causing your body to burn fewer calories at rest. Insulin resistance — common in people with obesity, type 2 diabetes, and polycystic ovary syndrome (PCOS) — can disrupt blood sugar levels, encouraging the body to store more fat.

Outside of health conditions, hormonal changes can happen when you lose weight. Your metabolism can slow down and appetite hormones can go up, making additional weight loss harder (and weight regain more likely).

What to do about it: If you think you might have a hormonal imbalance, reach out to a healthcare provider for guidance. There may be treatments that can help you manage symptoms and make weight loss easier.

4. Poor Nutritional Quality

Good nutrition is a foundation of health — and it’s critical to losing body fat without losing too much muscle mass. So, why is dieting so hard? Well, fad diets and sugary snacks aren’t designed to support overall health or sustainable weight loss.

Imagine filling up your car with a quarter-tank of gas and then trying to drive 100 miles. It just wouldn’t happen. Think about nourishing your body the same way — with high-quality, long-term fuel.

Ultra-processed foods high in calories, added sugars, and unhealthy fats are more likely to promote weight gain and make weight loss harder than whole foods.

These types of foods are also low in beneficial nutrients — like fiber, protein, vitamins, and minerals — that are important for overall health and metabolism.

Eating ultra-processed foods can leave you dissatisfied and throw your blood sugar off, which can have you craving more food to meet your nutritional needs.

What to do about it: Ditch the diet mentality. (Restriction can often cause people to eat even more of what they were trying to avoid in the first place). Instead, prioritize minimally processed foods like fruits, vegetables, nuts, seeds, whole grains, legumes, and lean proteins. Swap out sugary beverages for plenty of water to stay hydrated and help curb your appetite.

5. Mental Health

Why is losing weight so mentally hard? Weight loss itself can be stressful, but you may also be carrying mental health burdens.

The state of your mental health plays an enormous role in your ability to make healthy diet and lifestyle changes — and stick to them.

Depression, anxiety, or chronic stress can make you more likely to start emotional eating or overeating, both of which make it harder to lose weight.

Plus, “not feeling 100 percent” can zap your motivation, making it more difficult to be physically active and choose healthy foods.

What to do about it: If mental health challenges are interfering with your quality of life and ability to make healthy choices, consider mental health resources like therapy and social support. Getting your mind in the right place is critical to being able to pursue other health goals.

6. Underlying Medical Conditions

Existing health challenges can make it difficult to lose weight. That includes conditions like:

• Type 2 diabetes

• PCOS (polycystic ovary syndrome)

• Sleep apnea

• Hypothyroidism

• Some eating disorders

• Chronic pain

• Joint issues

For instance, PCOS can promote hormonal imbalances that affect metabolism and contribute to weight gain. A slower metabolic rate means you’re burning fewer calories than you would otherwise, which works against weight loss goals.

If you’re using medications to manage an existing health condition, be aware of potential side effects — including how they may increase appetite or slow metabolism and further complicate weight loss efforts.

You might also have a physical barrier stopping you from working out, like back pain, joint pain, or an injury.

And while it’s not technically a medical condition, challenges like food noise (obsessive thoughts about food) can make it hard to stick to portion sizes that result in weight loss.

What to do about it: Get underlying medical conditions properly diagnosed and managed — for your overall health and to support your weight loss journey. Schedule regular wellness exams and speak with your healthcare provider for medical advice if you have specific health concerns.

7. Exercise Is a Big Commitment

Nothing can substitute exercise when you’re pursuing a weight loss goal. That doesn’t mean it’s easy, though. The sheer amount and consistency of physical activity required for weight loss can feel substantial (experts recommend three to five hours a week).

And, you’re human.

The commitment to exercise can be challenging for countless reasons, such as:

• Time constraints

• Lack of motivation

• Physical limitations

• Not really knowing what to do at the gym

The point is, completing a daily workout isn’t a seamless process for anyone.

What to do about it: Think about what exercise commitments are realistic for your lifestyle, and remember that you can always modify them. Prioritize workouts by carving out regular space in your schedule.

Find movements you enjoy, rotate a variety of activities — from walking to bootcamps to yoga — and try to make some of your workouts social events to help with motivation.

8. Social and Environmental Pressures

The influence of our peers, the media, and the surrounding food landscape can all undermine weight loss efforts in various ways.

Unhealthy food options are seemingly everywhere, making it all too easy to grab convenience items that tend to be high in calories and low in nutrition. Furthermore, many people live in areas where healthy food is expensive or hard to find.

Scrolling through social media makes it easy to fall into a comparison trap that can impair your relationship with food. And certain friend groups or social situations can make sticking to your nutrition plan more challenging.

What to do about it: Remember, your weight loss journey is you versus you — not anyone else. If you’re aware of external factors (or people) that trigger you to overeat or make healthy eating hard, consider ways to avoid them or minimize their power in your life.

9. Personal Needs Vary

Everyone is unique — and this applies to what’s needed for weight loss and weight loss maintenance.

Just because your friend lost a specific amount of weight on one program doesn’t mean that program will work the same for you.

Individual needs — like metabolic rates, dietary preferences, and physical capabilities — and lifestyle factors (having a stressful job, working night shifts, or caring for young kids) can impact weight loss differently for each person.

What to do about it: Find the balance of nutrition and physical activity that best suits your body and lifestyle. This can take trial and error. If you need help, think about meeting with a registered dietitian, personal trainer, or a health professional who can provide individualized guidance.

What You Can Do Now: Weight Loss Support

Weight loss is personal, and it can be complex. Successfully achieving your weight loss goals requires a combination of good nutrition, committed hydration habits, better sleep, consistent exercise, and support.

When diet and lifestyle changes alone aren’t enough, many people find the addition of weight loss medications helpful.

If you’ve been struggling to reach or maintain a healthy weight and are seeking support, Hers can help. Our licensed healthcare providers can assess your needs and develop a weight loss plan tailored to your goals and the underlying factors influencing your weight (or struggle to lose it).

Weight Loss Medications

Weight loss drugs work by boosting metabolism, reducing absorption of dietary fats, or suppressing appetite. Some of the most popular and effective options include:

• Glucagon-like peptide-1 receptor agonists (GLP-1s). These mimic the action of GLP-1, a natural hormone involved in appetite regulation and glucose metabolism. By activating GLP-1 receptors, they can decrease appetite, promote fullness, and improve blood sugar control, supporting weight loss. Examples include semaglutide (Ozempic) and liraglutide (Saxenda).

• Topiramate. Although it was originally developed as an anti-seizure medication, topiramate is effective at supporting weight loss through appetite suppression — which it does by targeting certain brain chemicals.

• Metformin. Metformin is a pill primarily used to manage type 2 diabetes, but its ability to reduce insulin resistance and lower blood sugar can also support weight loss goals.

• Contrave. This is a combination of two medications that support weight loss by targeting the brain’s hunger centers and reward system. It contains bupropion, an antidepressant that reduces appetite, and naltrexone, a medication for alcohol and opioid dependence believed to help curb cravings and prevent overeating.

Why Is It So Hard to Lose Weight?: Breaking Down Barriers

Nobody said weight loss was going to be easy, but it also shouldn’t be torturous. On your hardest days, remember your reason for pursuing a healthier weight. It’s inevitable to face obstacles, and you’re not alone.

Here’s what to keep in mind:

• It’s normal and common to struggle with weight loss. Losing weight is hard because it’s influenced by internal and external factors. You can’t always make these go away, so it’s vital to acknowledge that not every day will be simple. On the flip side, there are steps you can take to overcome some barriers.

• It’s crucial to have a plan. Identify the biggest challenges you’re facing, and come up with a plan to move past them. Sometimes, all it takes is a pivot to put yourself back on the right path or reaching out for the right kind of support.

• It’s a long game. As with any health journey, weight loss doesn’t happen overnight. Sustainable weight loss requires making a commitment to yourself and taking daily steps aligned with it. Small changes add up to big ones over time.

Think about which of the obstacles above resonate with you most and see if you can come up with ways to address them.

Related: The Average Weight for American Women

Related: How Quickly Do You Lose Weight?

This article originally appeared on Forhers.com and was syndicated by MediaFeed.org