Losing weight is a journey that almost all of us have started at least once. You may have tried many diets, exercised regularly, and even tracked every calorie intake every day. But after only a few weeks, the motivation gradually disappears, the weight may come back, and even more than before. This makes many people think that the problem lies in willpower. But in fact, the cause is much deeper.
What is the challenge against weight loss efforts?
The biggest problem in losing weight is not just “eating less” or “exercising more”, but maintaining a balance between psychology, habits and body throughout the long journey.
Here are 6 factors that hinder the weight loss journey:
1. When the body resists your efforts
One of the biggest obstacles to losing weight is that the body does not want to change. It sounds strange, but this is a biological truth. The human body is programmed to maintain stability, called the homeostasis mechanism. When you reduce your calorie intake, your body thinks you are “starving” and immediately reacts by slowing down your metabolism, secreting more hunger-stimulating hormones (ghrelin) and reducing satiety hormones (leptin).
As a result, you feel tired, hungry all the time, have difficulty concentrating and give up easily. Many people think they lack perseverance, but in fact, the body is protecting you from what it considers “danger” – losing weight too quickly.
In addition, after the initial favorable weight loss phase, the phenomenon of “weight-loss plateau” often appears. At this point, the weight does not decrease further even though you continue to eat and exercise as before. This is the point that most easily discourages people who are losing weight, because they feel that their efforts are not rewarded.
But it’s important to understand that plateaus are not failures, they’re just a sign that your body is rebalancing, and you need to be patient and make adjustments to move forward.
2. When emotions drive eating behavior
Another big challenge that few people realize is emotional eating. We don’t just eat because we’re hungry. Often, we eat because we’re sad, anxious, lonely, or stressed. After a long, stressful day, eating something sweet or fried can provide temporary “comfort.” The brain remembers this, and over time, food becomes a way to cope with negative emotions.
This creates a vicious cycle that’s hard to escape: Stress → Eating to feel better → Guilt for eating → More stress → More eating.
Losing weight in this case can’t be based on willpower alone, but on understanding and managing emotions. When you learn to listen to your mind and identify the real reasons why you want to eat, you can control your behavior.
This takes time, patience, and sometimes support from a psychologist or nutritionist. But once you learn to take care of your emotions, losing weight becomes much easier and more natural.
3. When you set your expectations too high and lack patience
Another common mistake in the weight loss journey is wanting quick results. In the age of social media, we can easily get caught up in promises of “lose 5 kg in 7 days” or “burn fat in just 1 week”. These methods may produce short-term results, but are often unsustainable and harmful to health in the long run.
Losing weight really takes time for the body to adapt. Everyone has a different metabolism, body type, and activity level. If you set your expectations too high (e.g., you want to lose 10 kg in just one month), you will easily get disappointed when you don’t achieve them and tend to give up.
Instead of focusing on the number on the scale, pay attention to small but positive changes:
- You sleep better,
- You crave less sweets,
- Your clothes fit better,
- Your body feels more flexible and lighter.
These are the signs that you are on the right track. Weight loss is not a straight line down, but a journey with ups and downs, and patience is the strength that helps you get there.
4. When the surrounding environment is not supportive
A less mentioned factor that strongly affects weight loss results is the living environment and society. Think about it, it is difficult to maintain healthy eating when you are surrounded by colleagues asking you out to dinner, family who loves fried food, or a work schedule that leaves you no time to cook. People tend to blend in with their surroundings, and so do their eating and exercise habits.
If you want to lose weight, but your family doesn’t understand, and your friends often invite you to parties with lots of food, it becomes extremely difficult to maintain discipline.
The solution is not to isolate yourself, but to set soft boundaries. You can politely decline, choose healthier dishes at parties, or invite friends to participate in physical activities instead of just eating.
The most important thing is that you proactively build an environment that supports your goals. Whether it’s just preparing healthy meals in the fridge, or finding a partner to exercise with.
5. When you forget to take care of sleep and mental health
Sleep and mental health are two factors that few people think about when losing weight, but have a huge impact. Lack of sleep not only makes you tired, but also increases hunger hormones and reduces the ability to burn fat. When you sleep less, the brain becomes less self-controlled, making you more likely to choose high-energy foods, especially in the evening.
Similarly, prolonged stress increases cortisol levels, leading to belly fat accumulation and increased cravings.
Therefore, sustainable weight loss needs to be seen as a comprehensive care journey; including the mind, sleep and emotions, not just calories.
A sufficient amount of sleep, a few minutes of relaxation each day, or spending time walking outdoors can all help the body adjust naturally, thereby losing weight more effectively without forcing it.
6. When you lack flexibility and self-compassion
One reason many people fail at losing weight is because they are too hard on themselves. Just one “off” meal can make them feel guilty, frustrated, and abandon their plan. But in fact, flexibility is the key to long-term success. No one can eat perfectly forever.
Bodies and lives are always changing, there will be days when you are tired, stressed, or simply want to enjoy a delicious meal. The important thing is not to avoid “mistakes” completely, but to know how to get back on track later.
Try to see your weight loss journey as a relationship with yourself. A relationship that requires tolerance and patience, not pressure and punishment. When you treat yourself with understanding instead of pressure, your body will naturally respond with positive changes.
In short, the biggest challenge in losing weight is not cutting calories, not exercising, but maintaining patience and understanding with your body. Sustainable weight loss does not come from sudden changes, but from small habits maintained over time: eating mindfully, getting enough sleep, managing stress and listening to your emotions.
