Weight loss seems hard, but it’s actually easy. 

What I mean is, weight loss is a simple equation: burning more calories than you consume on a daily, consistent basis will result in fat loss. That’s what it comes down to, no matter what diet you try, exercise routine you stick to, or weight loss drug you take. 

The only reason any of these weight loss methods work is by helping you to consume less or burn more calories than your body needs to maintain its current weight.  

So, why is weight loss so difficult for so many people? Why do you find it so hard to lose weight and keep it off?

Based on my struggles and success with weight loss, and my experience in coaching others through their own weight loss journey, there are 4 main reasons people struggle with weight loss. 

Read below to find out what those are and whether you may be guilty of one or more. 

(*Full disclaimer, I am not a medical doctor. I give advice based on my own experience. Also, my advice is meant for the general public. If you have a medical condition that makes losing weight more difficult, the below advice may not apply to you.*)

1. You’re Not Tracking Your Food Intake

One of the biggest mistakes you can make with weight loss is not tracking your calorie intake correctly. This may be especially true for those of you who believe you are eating healthy and sticking to some kind of eating plan, but are still not seeing results. 

The likely truth is that you are overeating without realizing it. A handful of something here or a spoonful of that there quickly adds up. Again, weight loss comes down to your calorie intake. 

If you eat more calories than you need to lose weight, even if you’re only overeating slightly, you won’t see a change on the scale. It doesn’t matter how healthy you’re eating, it still won’t work. Even healthy foods can be eaten in excess.

Which is why it’s so important to keep track of what you eat by accurately calculating your calories and measuring your portion sizes. You can do this by using measuring cups or a food scale. There are also plenty of calorie tracking apps available that can tell you how many calories per serving are in the foods you eat. 

Of course, first make sure you know what your calorie needs are and how much of a deficit you need to be in to lose weight. You can figure this out by using a calorie needs calculator online. 

2. You’re Overestimating How Many Calories You Burn During Exercise

Here’s the thing about exercise, most people overestimate how much they actually burn during their workouts. 

Yes, exercise burns calories but if you are still eating too many calories, it won’t matter. Many people make the mistake of thinking they can eat more if they workout because of the calories they burned while being active. 

However, it’s very easy to overeat and much more difficult to burn it off. For example, a person of average size can run on the treadmill for an hour at a 10 mph pace and burn anywhere from 500-700 calories. The average Mcdonalds meal is 1,100 calories…for just one meal. 

Again, not tracking your calorie intake is likely the reason you’re not losing weight, even if you’re exercising daily. 

3. You’re Not Consistent

You may be eating right and exercising, but how frequently are you doing it? 

It doesn’t matter how great you are at sticking to a weight loss plan…if you’re only sticking to it occasionally. Maybe you eat right 4 days a week but hit happy hour the other 3, then are confused when at the end of the week, you haven’t made any progress. 

Sound familiar? 

Or maybe you are great at sticking to a weight loss program, but only for a week or two at a time. You go back and forth between a constant cycle of losing a few pounds here, only to gain them back. That’s because you’re not consistent. 

Weight loss takes time and consistent effort. You won’t get there by only sticking to your weight loss plan when you feel like it. 

4. You Return to Old Habits

Finally, something many people don’t seem to understand is that you can’t stop doing the things you did to lose weight. At least not if you want to keep that weight off. 

Some people are great at successfully losing weight, but make the mistake of returning to their old habits once they reach their goal weight. You know, the same habits that made them fat to begin with. 

If you return to your old unhealthy behaviors after losing weight, you’ll return to the same size you were before. It’s only logical. 

Maintaining a healthy body weight means maintaining a healthy lifestyle. You’ll need to consistently stick to habits that allow you to stay at your new weight, otherwise you can expect to go back to where you started. 

Time To Be Honest With Yourself

Weight loss itself isn’t hard. What’s hard is the actions you need to take and the behaviors you need to adopt to achieve it. What’s hard is the effort it takes to stick with these new actions and behaviors, day after day. 

There is no mystery to weight loss. You will lose weight if you follow the simple equation, burn more calories than you consume. 

If you’ve not been successful at reaching your goal weight, reassess your actions and behaviors. Be honest with yourself. Are you guilty of one or more of these 4 behaviors? 

If so, it could be the reason you are struggling to lose weight. Change these behaviors and you will very quickly start to see progress.

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Thanks for reading! If you’d like to hear more about my weight loss story, check out my book 1 Year 100 Pounds. 

Also, be sure to follow me on Instagram, Tik Tok, and YouTube for weight loss tips and motivation!

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