How Hard is Losing Weight?
You know how sometimes you’re all set to start eating better, moving more, and finally lose that extra weight, and then, for some reason, it just doesn’t happen? Only 1–3% of people actually lose weight on their first attempt. What does this tell you? Were their efforts not enough? Were they not in a calorie deficit? Were they not moving their bodies enough?
The truth is, they were doing all of the right things, but with the wrong mindset. You see, losing weight is not just a physical challenge but a mental one too. That is exactly why, if you are trying to lose weight, you need to train your mind before your body. Here are a few that sneak up on a lot of people, and how to deal with them.
The “I have to be perfect” mindset shows up early. You start strong, meal-prepping, skipping sweets, and hitting the gym, and then one slip-up happens. Suddenly, you feel like you’ve ruined everything.
That’s perfectionism talking. And it’s not true. You don’t need to be perfect to make progress. One off day doesn’t cancel out the good stuff. Keep going.
Then there’s the scale. If it’s not moving, it feels like nothing’s working. But weight loss doesn’t happen in a straight line. Some days it goes up, some days down. Your body might be changing in other ways you don’t see.
Look for signs like better sleep, more energy, or your clothes fitting differently. That’s progress, too.
You might also hear the voice in your head say, “I’ve failed so many times before.” That thought can be heavy. It makes it hard to believe this time could be different.
But it can be. Maybe now you’re not doing some crash diet. Maybe now you’re being kinder to yourself. That’s already a win.
A big one people struggle with is emotional eating. Stress, boredom, frustration—it all leads to snacking. And sometimes it feels automatic.
Instead of beating yourself up, try to slow down for a second. Ask yourself if you’re actually hungry or just feeling something. A short walk, a deep breath, or calling a friend might help more than food in that moment.
Another common block is feeling overwhelmed. There’s so much info out there that it can feel easier to just do nothing at all.
But you don’t need to do everything. Just pick one thing. Drink more water. Take a walk after dinner. Add one veggie to your lunch. Small steps add up, and they’re easier to stick with.
And then there’s the fear of judgment. Maybe you’re scared to go to the gym, or you feel weird eating differently around others.
But most people are too focused on their own lives to really judge yours. And even if they do, this isn’t about them. This is your life, your body, and your decision.
Here’s the truth. Losing weight isn’t just about what you eat or how often you move. It’s also about how you think, how you talk to yourself, and how you deal with the tough moments. You don’t have to have it all figured out. You just have to keep showing up for yourself, one small decision at a time.
You’ve got more power than you think.
