Weight loss is never a straight line. There will be times when you feel motivated and your weight is steadily dropping, but there will also be times when the clock stops moving, you feel discouraged, or you let your diet and exercise plan slip. In fact, most people hit a roadblock when they lose weight. The key is not to avoid all obstacles, but to know how to face and overcome them to keep moving forward.
7 ways to help you overcome obstacles in the process of losing weight
Specifically as follows:
1. Accept that obstacles are normal
Obstacles do not mean failure. Weight loss is a long-term habit change, and any change takes time and trial and error. Treat each obstacle as a necessary part of the journey. Instead of beating yourself up, ask yourself, “What can I learn from this situation?”
2. Identify the cause of the obstacle
Each obstacle has a specific cause:
- You may overeat when you are stressed or bored.
- You may skip your workout because of a busy schedule.
- You may feel discouraged because your weight is stagnant.
Identifying the “stumbling block” will help you find practical solutions instead of just feeling frustrated.
3. Adjust your goals to be more realistic
A goal that is too big can become stressful. If you set the expectation of losing 10kg in 1 month, you are likely to get discouraged quickly. Instead, break your goals down into smaller goals: lose 0.5–1kg per week or maintain a workout schedule of 3 times/week. When your goals are clear and achievable, you will easily get back on track after each slip-up.
4. Have a “backup” plan
Imagine having a mental toolbox to deal with setbacks:
- If you overeat one day, get back on track with a healthy diet the next time you eat, rather than skipping it for the rest of the week.
- If you miss a workout, try taking a short walk or doing some light exercise during the day to make up for it.
- If you’re craving something sweet, have fresh fruit or plain yogurt on hand.
This “backup” plan will help you avoid the “whatever” mentality that can easily derail your previous efforts.
5. Find support and companionship
A friend, a workout group, or even a nutritionist can be a great source of encouragement when you’re struggling. Sharing your worries and getting advice can help you feel like you’re not alone. Sometimes, just saying, “You can do it!” can be enough to give you a boost.
6. Take care of your mental health
Many weight loss obstacles stem from stress, anxiety, or depression. Instead of focusing solely on diet and exercise, pay attention to your mental health: get enough sleep, meditate mindfully, take deep breaths, or simply spend time relaxing with an activity you enjoy. A healthy mind will help you maintain your efforts over the long term.
7. Learn to forgive yourself
Don’t let one setback become an excuse to give up. Overeating at a party, missing a week of training, or not losing weight for a month – none of these define you and certainly don’t erase the progress you’ve made. Forgiving yourself and moving on is the key to maintaining a sustainable weight loss journey.
So, setbacks are inevitable on your weight loss journey, but they don’t mean the end of the road. When you accept, analyze the causes, adjust your goals, have a backup plan, and take care of both your physical and mental health, you will turn difficulties into stepping stones to move forward. Remember that losing weight is not about perfection, but about perseverance and the ability to get up after each fall.
