Why is Weight Loss So Frustrating? What Can I Do About It?

The process of weight loss can be filled with setbacks. Millions of people in the US try to lose weight every day, but research shows that only 23% have lost significant weight in the last three years. Ultimately, that's because the results of intentional weight loss efforts are often short-lived: we tend to regain the weight we lose.

Weight cycling, or the process of losing and gaining weight repeatedly, can be particularly frustrating, especially when you feel like you’ve done everything you could to shed a few pounds. But why is weight loss so frustrating in the first place? Here are a few reasons that may be negating your efforts and what you can do about them:

You think exercise is the only way

Physical activities like home workouts, going to the gym, riding a bike, or jogging can help you lose weight. However, it can be frustrating to not make any progress despite how much you work out. If you eat whatever you like because you know you'll be exercising anyway, you may be experiencing this setback. That's because working out shouldn't be your only weight loss approach.

It’s unsustainable to rely solely on exercise because physical activity alone does not burn extra calories. New studies suggest you should also focus on your diet and overall well-being. A more holistic weight loss plan involving both diet and exercise will better sustain weight loss efforts in the long run, which leads to the next point.

Your diet may not be effective

Following fad diets can be both unhealthy and unrealistic. They restrict food groups you need for proper nutrition, can be expensive, and are difficult to integrate into your lifestyle in the long term. More importantly, they only deliver short-term results. It can be frustrating to invest effort into them without seeing progress. So rather than following fad diets, focus on making healthy eating a habit.

In fact, participants don't restrict what they eat on a truly healthy weight loss program. Instead, they change their mindset on eating, and that's something you can try yourself. Instead of thinking that food is good or bad, look at it as either nutritious or less nutritious. By prioritizing eating vegetables, fruits, proteins, and whole grains, you'll get more nutrients that can boost your metabolism. More importantly, you'll have more leeway to continue indulging in your favorite foods. Having this healthy relationship with eating can make weight loss easier to stick to.

Stress consumes you

When you’re stressed, your body releases more cortisol. This hormone can make you crave more food, encouraging you to stress eat and creating a vicious cycle that can make it more frustrating to lose weight. Managing stress is thus an essential part of weight loss.

To avoid stress eating, you can practice simple techniques like deep breathing, yoga, or meditation. Sticking to your regular exercise routine can also reduce stress significantly, with simple strategies like walking three times a week capable of lowering your cortisol levels.

You lack a support system

Going on a fitness journey alone can be frustrating if you don’t know what to do. Fortunately, turning to friends and family can give you encouragement that boosts the brain's dopamine production. This can increase your focus, making you feel extra motivated to achieve your goals. Having an exercise buddy can also help you stay consistent by keeping you accountable.

Beyond emotional support, fitness experts can also give you science-backed tips that can help you sustain your efforts in line with your unique biology and lifestyle. Belonging to a community of fitness enthusiasts can also provide you with new knowledge that can help you lose weight, like how to build effective exercise routines and establish healthy eating habits.

Weight loss can be challenging, but nothing’s more fulfilling than achieving your goals with a proper mindset and healthy practices. For more helpful fitness tips, check out EconoTimes for the latest in health.

This article does not necessarily reflect the opinions of the editors or management of EconoTimes