What You Really Need To Know Before You Try To Lose Weight

It’s a common gripe amongst my friends and myself — those last stubborn 10 pounds just won’t budge in the years after babies. And I had five of them. So, the weight of motherhood comes in the form of an additional 50 pounds that I’ve found hard to lose with diet, exercise, better sleep and no medication.

Regardless of how or why you gained weight, you aren’t alone. In fact, 55% of Americans say they want to lose weight, but only about 27% are actively trying, according to a recent Gallup Poll.

Weight is far from the most important factor for a healthy life. Your weight is not always a reflection of your well-being or longevity, and health exists at every size. But, for many, it can make a difference in their overall health picture. According to the Centers for Disease Control, even a 5% weight loss can decrease a person’s risk for heart disease, prediabetes and Type 2 diabetes.

Not being able to lose weight has been a longtime struggle for me, and as GLP-1 use grows in popularity, it can feel even more isolating and even impossible to try to lose weight the “old-fashioned way.” Not to mention the fact that it’s simply hard to do it ― there are metabolic conditions, lifestyle constraints and roadblocks that make it challenging. It’s not just about fixating on calories.

“The misconceptions that persist even today about weight loss [include] that it’s a lack of willpower, the person is lazy or just eats too much,” said Dr. Mir Ali, medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in California. “Though this may be true for some people, most people, once they reach a certain level of obesity, their hormones and metabolism can be making weight loss more difficult.”

Here’s what experts want those trying to lose weight without medicine to know.

“Protein is great for the body and especially for supporting metabolism, but fiber is the real MVP. Fiber helps to keep you full while also supporting a healthy blood sugar — two things that are so important for weight loss or just to be healthy,” said Amanda Sauceda, a registered dietitian and creator of The Mindful Gut, an approach to improving gut health.

But 90% of people aren’t meeting the fiber recommendations. If stomach discomfort, constipation and feeling hungry soon after a meal are common issues for you, give more fiber a try by upping your whole fruits and veggies.

After 30 days of a fabulous new nutrition and weight lifting program, I looked at the scale. “It’s NOT WORKING!” I lamented to my patient husband.

Mayo Clinic recommends losing one to two pounds per week. Healthy, slow weight loss prevents hair shedding, problems with menstruation, bone issues and more. Not to mention that research shows long, sustainable weight loss makes it more likely it’ll stay off long term. Yet, we expect instant gratification.

Meal prep can be overwhelming, and identical meals every day is tiresome. Sauceda said to prioritize “ingredient prep” over “meal prep” instead.

“Focus on making a protein, starch and veggie that you can mix and match for different meals throughout the week. You can make a bowl with the ingredients one day, and the next day, you might swap the protein or add a different veggie to make a burrito,” she said. “This helps you stay on track while giving you flavor flexibility.”

You’ve likely heard it before, but more sleep ― and better sleep ― might be your last barrier to weight loss. I get it. Isn’t it much more exciting to binge-watch just one more episode at 11 p.m.?

But Sauceda said research has found an association with higher BMI and sleep that’s less than six hours. “Lack of good sleep can even get in the way of weight loss,” she said.

“The problem comes in that many people overestimate how many calories they are using and underestimate the number of calories they are consuming,” Ali said.

Of course, not all calories are the same, and he encourages prioritizing protein and vegetables over carbohydrates and sugar. But the key here is balance and not deprivation. Make your best effort to get the right nutrients, allow yourself to enjoy and just ― like most things in life ― exercise moderation where you can.

Losing weight might not work until you address the emotional weight you carry. “It’s a deeply emotional and psychological journey … the struggle often stems from various factors including a dysregulated nervous system, unresolved past traumas and internal conflicts,” said Ashley Mahoney, a licensed mental health counselor. A 2022 study found that childhood trauma can lead to obesity or being overweight as a young adult.

“Being in a constant, chronic state of dysregulation causes the system to be stuck in flight, fight, freeze where our hormones, like cortisol, are out of balance,” Mahoney said, noting that this can cause “increased inflammation throughout the body.”

If you need cheat days, it’s a “big red flag” you’re following a diet that doesn’t support your body type, Sauceda said. “Sustainability for how you’re eating is important because once you reach your weight loss goals you want to maintain that weight.”

Instead of following fad diets or diets you have to cheat on, focus on three things at every meal, she explained: “protein, fat and fiber.”

“What I like about this method is you can adapt it to your time, budget, food preferences, etc. while knowing that you’re eating in a way that best supports your metabolism and weight loss goals,” she said. In addition, she advises focusing on adding interesting and diverse foods, rather than what to take away — those foods will naturally “fall away.”

According to the Centers for Disease Control, adults should aim for 150 minutes of moderate-intensity physical activity each week or 75 minutes of vigorous physical activity. It’s also recommended to have at least two days of muscle or resistance training each week. But exercise alone likely won’t cut it.

“Most people who are struggling with weight loss are still eating the wrong foods; 80-90% of weight loss is the diet; exercise, sleep and proper hydration also play a role, but the diet is the most important factor,” Ali said.

Still struggling? Ali encourages people to talk to their doctor to look for underlying conditions stunting their progress. “Doing testing to look for underlying metabolic or hormonal conditions may be helpful,” she said.

And if anything, your doctor needs to know if you’re making significant lifestyle changes so they can monitor your physical and mental well-being. All of it is important.