Why is losing weight so hard?

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Do you think that being heavier is only due to a lack of willpower? Then that idea isn’t correct. Research shows that people used to actually consume more calories than we do now and that we don’t move any less than fifty years ago. The real difference lies in what we eat: a lot more sugar, hidden in products that don’t even look sweet.

In this blog, you’ll read why feeling guilty about your weight won’t help you and which steps actually work. That way, you can build a healthier lifestyle without constantly criticizing yourself.

It's not just your willpower that fails when losing weight

Many people think that losing weight is just a matter of 'just pushing through.' That idea doesn't match the facts. Comparisons between the seventies and now show that we actually eat fewer calories today than back then, and that kids are about as active as they used to be. Yet, as a population, we've gotten heavier. The explanation isn't less discipline, but a shift in our eating habits: way more processed foods, a lot more hidden sugar, and a lot less unprocessed food.

Nowadays we buy half as much fresh milk per person, but five times as much yogurt, three times as much ice cream, and even 39 times as many dairy desserts. We buy half as many eggs as in 1976, but a third more breakfast cereals and twice as many grain products. These days we eat half as many potatoes, but three times as many chips. While our direct purchases of sugar have dropped sharply, the sugar we consume in food and drinks has probably skyrocketed. In other words, the ways to fill our food with sugar have grown enormously.

Sugar is in a lot of products, even where you don’t expect it

A big part of the reason is hidden sugars. Think of drinkable yogurt, breakfast cereals, sauces, and ready-made meals. These products are often designed in a way that makes your body crave more and more. That’s not a coincidence: food companies specifically develop products to be hard to resist. 

That doesn’t mean you’re powerless. It does mean that paying attention to labels and ingredients gives you more than just forcing yourself to rely on "more willpower." 

Tip: check at least three products you eat often this week for the amount of added sugar per 100 grams. Surprised? Replace at least one with an unprocessed alternative.

Shame works against losing weight 

People with overweight often hear that it’s “their own choice.” That feeling of shame doesn’t help; it actually works against you. Stress and low self-esteem make it harder to stick to healthy choices. Research also shows that overweight is more common among people with less financial flexibility, simply because healthy food is often more expensive and time-consuming to prepare. 

This is exactly why at Lifestyle Habits the focus is on small, achievable habits instead of strict rules. Want to read more about this? In the blog '5 Daily Habits That Improve Your Health', you’ll learn how small steps can make a big difference without overloading yourself. 

Tip: replace one sentence in your head. Instead of “I have no discipline,” think from now on, “I’ll look for options that do work for me.”

What can you do today? 

You don’t have to turn your whole life upside down at once. Small, lasting changes work better than a strict diet that you give up after two weeks. 

• Cook more often with fresh ingredients instead of ready-made products. 
• Read labels and watch out for hidden sugars and other additives, even in “healthy” products like yogurt or muesli bars. 
• Move in a way you enjoy, not because you “have to.” 
• Speak kindly to yourself. Self-criticism takes energy that you could better use for making healthy choices.
• Keep your budget in mind. Eating healthy doesn’t have to be expensive, but it sometimes requires planning.

Curious how to handle rising prices smartly? Then read 'Global food prices are rising again: what does this mean for your groceries?'

Frequently Asked Questions

Why do I need less willpower to lose weight than I think?

Because the problem often lies more in what's hidden in your food, like sugar, than in how much discipline you have. Choosing unprocessed foods more often makes healthy eating naturally easier.

Is it true that we used to eat more than we do now?

Yes. Measurements show that average calorie intake has decreased since the seventies, while overweight has actually increased. The composition of our diet changed more than the amount.

Does exercising help with losing weight?

Exercise is good for your health and is important when combined with healthy eating. So combine healthy food with movement you enjoy, instead of relying on exercise alone.
What can I do when guilt is holding me back?

Replace self-criticism with concrete, small actions. One healthy habit at a time works better than pressuring yourself with big goals.

Lifestyle Habits

Lifestyle Habits helps you with practical, accessible digital products in the areas of nutrition, self-development, and simple money management - like courses, ebooks, and step-by-step plans to turn small, conscious lifestyle habits into lasting change.

This article is based on  The Guardian 'We’re in a new age of obesity. How did it happen? You’d be surprised' (15 augustus 2018). It was written by the founder of Lifestyle Habits, drawing on years of practical experience and self-study in personal development, complemented by reliable sources and scientific research. Curious about who is behind Lifestyle Habits and what the brand stands for? Check out the webpage About Lifestyle Habits.

The content of Lifestyle Habits is intended solely for general, educational, and informative purposes and serves as inspiration. No personal (medical or psychological) advice is given, and no health claims are made. No rights can be derived from the content. If you have questions about your personal situation, health, or well-being, it's always wise to consult a recognized specialist.