Overcoming Your Biggest Struggles on the Weight Loss Journey
Published by
CONTRAVE Care Team
on
Starting a weight loss journey can feel like climbing a mountain with no clear view of the top. There are moments of triumph, but they live alongside moments where you may feel seriously stuck. It’s essential to understand that challenges along the way are not just normal—they’re part of the process, especially early on in your journey.
Here’s how to overcome some of the most common struggles that can arise when you’re starting your weight loss journey:
Unraveling Unrealistic Expectations
One of the biggest (and earliest) pitfalls when starting a weight loss journey is expecting immediate results. This is where the danger of quick-fix or fad diets comes in. But these methods often set you up for disappointment—and they’re rarely sustainable.
Real, lasting change takes time. It’s about making small, consistent choices that will pay off in the long term. Some days you’ll find yourself on a weight loss plateau, with the scale barely budging. In those moments, patience is key. Those changes you make today might not show up tomorrow, but they’ll add up over weeks and months.
Building Consistent Healthy Habits
The foundation of any successful weight loss journey is consistency and sustainability. Quick fixes might work for a few weeks, but a healthy lifestyle is built on habits you can maintain for life. The thought of making permanent lifestyle changes can be daunting.
The good news is that the longer you stick with healthy habits, the more natural they’ll feel. Start small. Incorporate habits that you can realistically keep up, like adding an extra serving of vegetables to your meals or going for a 10-minute walk each day. Over time, these small changes compound for lasting results.
Seeing Progress Beyond Flaws
It can be easy to get trapped in a cycle of focusing on everything you think is “wrong” with your body. You might look in the mirror and only see what’s left to change, instead of seeing the evidence of all your hard work written all over your body.
Shifting this mindset is crucial. Start celebrating non-scale victories like how your clothes fit, how much more energy you have, or how long you can exercise compared to when you first started. Remember that the goal is better health, not just a number on a scale. You can love your body while losing weight!
Not Feeling Supported
It can feel lonely when those around you aren’t on the same journey. Friends and family might not understand why you’re making different choices at mealtime, or they might unintentionally make it harder by offering you food you’re trying to avoid.
This is where living by example comes in. You don’t need to convince others to join you, but you can inspire them by showing the benefits of your lifestyle changes. And if you need more support, connecting with a community online or in person can make a world of difference. Others can relate to your experience, and they’re out there to cheer you on—you just don’t know it yet.
Overcoming Emotional Eating
When some people experience stress, boredom, or sadness, they can turn to (typically unhealthy) food as a source of comfort. Unfortunately, this may lead to overeating and complicated feelings of guilt. This emotional eating can be one of the hardest struggles to overcome and so often feels like self-sabotage.
Breaking the cycle of emotional eating involves understanding your triggers and finding alternative ways to cope with your emotions. Whether it’s through journaling, talking to a friend, or going for a walk, having a plan for those tough moments can help you make healthier choices.
Considering Weight Loss Medication
For some people, weight loss medication can be a helpful tool, especially if they’ve struggled with obesity or medical conditions related to weight. It’s important to have an open conversation with your healthcare provider to decide whether medication is an option that could support your goals. (Just remember, medication is only one part of the equation—it needs to be combined with a healthy lifestyle for lasting results.)
Remember, struggles during the weight loss journey are often with the work of long-term change—and that’s challenging for anyone. So, give yourself grace. Progress may not always be linear, and there will be bumps along the way. But as long as you keep moving forward and building on those healthy habits, you’ll find that the changes become part of who you are.
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