By Lizzie Streit, MS, RDN, LD 

It’s frustrating to feel like you’ve tried it all and still haven’t lost weight. But while it may seem like you pulled out all the stops, there can be underlying reasons for a lack of progress that aren’t always obvious. In this situation, it’s helpful to take a step back and reevaluate your strategies and goals. 

Here are the top reasons why it’s difficult to lose weight.  

1. Focusing on the short term. 

Losing weight is a long-term process, and most people who have gone through it will tell you just that. But thanks to misleading advertising or accounts in the media, some people expect to drop pounds very quickly after making changes to their diet and exercise. 

In reality, it can take months to years to reach your goals. Being honest with yourself from the start and accepting that you may have a longer weight loss timeline than others is key to success. Instead of just focusing on your overall goals and expecting to achieve them right away, set smaller, realistic goals in the short term and build on them as you progress. This method of goal-setting can lead to lasting lifestyle changes that will help you get healthy for life, instead of just a few weeks. 

If you struggle with focusing on the short term, these tips on setting reasonable weight loss goals may help. 

2. Having an “all or nothing” mindset. 

When it comes to weight loss, all or nothing mindsets do more harm than good. A common misconception is that you need to completely avoid all “bad” foods, like desserts, refined carbs, and high-fat foods, without any exceptions to lose weight. This is simply not true. In addition, those who try to follow extremely strict diets may decide to just throw it all away if they have a single slip-up, which can lead to yo-yo dieting. 

Eating a balanced diet that mostly consists of colorful plant foods, complex carbohydrates, lean proteins, and healthy fats is key to losing weight, but there can still be room for occasional treats. Removing all dessert or snack foods and not giving yourself an option to have them in moderation can set you up for failure. On the other hand, incorporating a scoop of your favorite ice cream or a slice of cake at a party can help you satisfy your cravings and achieve a sustainable balance in your eating patterns. 

3. Not having a support system. 

The phrase “it takes a village” doesn’t just apply to raising children. Losing weight is a challenging process that’s bound to have ups and downs. And having a support system in place can make a huge difference in your success! 

Of course, it’s probably not necessary to alert the whole neighborhood (your “village”) to your goals, but getting your closest friends and family members on board can be helpful. Your support network can help you stay accountable, brainstorm solutions when you hit roadblocks, and celebrate your progress. You can also build a support system with those who are working on similar goals, such as friends from a gym or fitness app.    

4. Favoring exercise over diet. 

Are you familiar with the phrase “you can’t out-exercise a bad diet?” While it’s a tad overstated, this concept does have truth to it.  

Getting regular physical activity is important for overall health and weight maintenance, but it won’t have as much of an impact on weight loss as the foods you eat. Achieving the calorie deficit that’s necessary for weight loss is often easier to do via diet. For example, swapping the ice cream you have for dessert with a piece of fruit and dark chocolate can save a significant amount of calories. In order to burn the same amount through exercise, it may take a long period of time at a high intensity. For more information on the relationship between diet,  exercise, and weight loss, check out this in-depth post.  

5. Missing out on sleep. 

Getting a good night’s sleep is vital to losing weight. While it may not seem obvious at first, sleep quality and weight maintenance are absolutely related. If you are working hard to change your diet and increase your physical activity during the day, don’t forget to put some effort towards improving your sleep at night! 

Poor sleep can lead to overeating and hormonal changes, such as increased release of ghrelin (the “hunger” hormone) and cortisol (the “stress” hormone). Not to mention, feeling tired during the day can lead to overconsumption of refined carbs and sugary foods, as the body looks for quick energy sources. However, getting restful sleep can be easier said than done. That’s why we put together tips on improving sleep hygiene in this post. 

6. Relying on supplements instead of whole foods. 

In today’s world, there seems to be a supplement that can help with any health goal, especially weight loss. There are countless pills, powders, and tinctures that claim to help you burn fat and drop pounds.  

The majority of these products will do nothing for you, and in some cases, may have dangerous or unknown side effects. At the end of the day, the most tried and true advice for losing weight is to eat a diet that is rich in whole foods, including vegetables, fruits, whole grains, legumes, lean meats and fish, and healthy fats like olive oil, nuts, and seeds. 

7. Succumbing to stress.  

Stress is more than just an unpleasant feeling. Chronic stress can have lasting impacts on health and may increase the risk of overweight, obesity, high blood pressure, and heart disease.   

For some, stressful moments can lead to overeating foods that provide comfort, such as desserts, pizza, fast food, or ice cream. In addition, high levels of the stress hormone cortisol in the body can cause the body to hold onto its fat stores and lead to sugar cravings. For more information on the connection between stress and weight loss, plus tips to reduce stress, check out this post. 

8. Not finding your “why.” 

Having a strong sense of purpose for wanting to lose weight can make you more likely to succeed, and knowing why you want to shed some pounds and get healthier should be the driving force behind your journey. If you don’t know your “why,” it can be difficult to stay motivated when the going gets tough. 

Take some time to reflect on your goals and the reasons behind them. Do you want to manage a chronic health condition like diabetes? Maybe you want to be able to play with your grandkids outside without getting fatigued? Or maybe you want to decrease your risk of heart disease? Whatever your reason, make sure you know it and use it to influence the goals you set throughout your journey. Check out these tips for more advice on finding your “why.” 

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