Overcoming Weight Loss Barriers

Updated: Mar 10, 2021


Tips for Overcoming Weight Loss Barriers



Barriers to weight loss are anything that stop you from reaching your goal.  The road to a successful weight loss journey is not as smooth as most people believe. Life circumstances, body image issues, genetics, time, finances, and stress may come in the way. As you encounter each one of them, focus on finding ways to overcome them.


Giving up along the way will not be a good idea.  People who succeed in losing weight the healthy way share some qualities in common. They include resilience, consistency, patience, willingness to seek help, and discipline. In this guide, we will show you strategies for overcoming weight loss barriers.


Look into the Types of Weight Loss Barriers


Start by looking at the types of barriers on your way to losing weight. The barriers may be emotional, physical, and environmental. You will be in a better position trying to solve these obstacles when you know how to categorize them. Discussed below are each of the three barriers and ways of overcoming weight loss plateaus.


Overcoming the Physical Barriers to Weight Loss


Examples of physical weight loss barriers include underlying medical issues, discomfort, and fatigue. Others include lack of sleep and dehydration. Physical obstacles are those related to your physiology. Here are the various ways to get over them and lose weight in the process:


1. Talk to Your Physician


Your doctor should be your go-to expert when you are having struggles with losing weight. Their help may be ideal if there is an underlying medical issue preventing you from losing weight. It is quite common for medications such as birth control pills, steroids, and depression medicine to result in significant weight gain.


Hormonal changes and certain thyroid disorders may also make it difficult for you to lose weight. Have a doctor examine you to determine whether your physical state is getting in the way of you achieving your fitness goals. With their help, come up with ways you can cope with these obstacles to make progress.


2.  Stay Hydrated


Your daily routine should allow you to stay hydrated throughout the day. Drinking adequate water enables your body to simmer down and increases your metabolism to overcome weight loss plateau. Stock your fridge with bottles filled with clean water and add water-based fruits and vegetables such as cucumber or berries to your diet. You should also limit your intake of refined sugars and alcohol since they usually drain a lot of water from the body.


3.  Get Adequate Sleep


Failing to get enough sleep can mess up your body’s metabolic processes. When you are sleeping, your body gets to reset itself and adjust to the lifestyle changes you took. If part of these lifestyle changes helped you overcome weight loss plateau, it would be easier to lose weight if you get enough sleep. If you are having trouble sleeping, practices such as finding diet weight loss products, exercising, and spending less time on your devices may help.


4.  Do Your Research


Try different cooking tips and workouts and stick to those that can help you lose weight quickly. The practices should be fun and manageable for you to achieve your fitness goals. For instance, you may find informative articles or videos on how to prepare low-calorie meals. You may also sign up for non-weight-bearing exercises like water aerobics if you have joint or pain issues.


Overcoming the Environmental Barriers to Weight Loss


Your environment may be the leading obstacle to your weight loss journey. You should find aspects of your surroundings that make it difficult for you to adopt a healthy exercise plan and diet. Environmental barriers may include work-related, family, societal pressures, low social support, and limited access to exercise facilities or healthy food. Here are the ways to overcome environmental obstacles to weight loss:


1.  Talk to the People Close to You


Turn to your close family members and friends for support when you are finding it challenging to achieve your fitness goals. Talk to them about the various ways they can help you in your journey. For instance, your children or spouse may be getting in the way of you losing weight. Inform them about your goals and ask them to be supportive of them.


2.  Get Creative with Your Exercises


The gym is not the only place you can put your workouts into motion. You can watch home-workout videos online to help you get your body in shape at the comfort of your house. Resources outside your home, such as the road, can also help you work out and lose weight. You may engage in activities such as hiking over the weekend, climbing the staircase in your apartment or office building, or walk on your neighborhood paths.


Overcoming the Emotional Barriers to Weight Loss


Your feelings and thoughts may come in your way of losing weight. They form part of the emotional barriers that you need to overcome to attain your fitness goals. Examples of emotional barriers include lack of motivation, high-stress levels, negative perception about physical exercises, and skepticism about fitness. Here are some of the ways you can overcome them:


1.  Learn How to Motivate Yourself


Find ways to keep yourself motivated when your thoughts and feelings become obstacles to your weight loss journey. You may adopt techniques such as journaling and talking to yourself to boost your motivation. You may also keep and update a good diary, use a paper log to track your physical activity, and practice regular weigh-ins for a self-esteem boost. These practices make you aware of your daily behaviors for you to make the needed changes. 


2.  Get the Help of a Qualified Behavioral Health Expert


Behavioral health experts such as psychologists, therapists, and social workers will help you channel the emotions that are getting in the way of your weight loss journey. It would help if you spoke to a therapist after finding out whether you have any underlying medical conditions. Incorporate their advice into your fitness routine for the best results.


3.  Adopt Healthy Stress Management Techniques


Learning how to manage stress from an ongoing medical issue, family-related issues, or work schedule is crucial in your weight loss journey. Stress may make you turn to emotional eating and result in massive weight gain. You can manage it with techniques such as guided visualization, journaling, meditation, and deep breathing. Incorporate them into your day-to-day activities for positive outcomes.


Summing up


Maintaining a healthy weight comes with its challenges and obstacles. Your ability to succeed in losing weight largely depends on the measures you take to overcome these barriers. Stick to the tips discussed above for positive outcomes.  If you feel that you need support to break the barriers that you face, CLICK HERE: 21-day Habit Busting Program.  


If you have and comments or questions, please feel free to leave them below. 


Pat Bracy

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