To Lose Weight - Know Your Diet Weakness | Harris Healthy Weight Loss

We all have weaknesses when it comes to weight loss. But, knowing what they are is half the battle. And, the other half is the “doing”.

So, taking the first step is to evaluate many of the common weaknesses and decide if these are yours. There are no judgements, self-criticism, or lowering of self-worth …this is only a first step to start or improve/restart weight loss efforts.

Types of Weight Loss Barriers

As you know, there are many barriers people experience when trying to lose weight. Here are the most common ones and a few ideas on overcoming:

Physical Barriers could influence your ability to lose weight.

You could experience some physical symptoms such as fatigue, discomfort, sleeplessness, medical issues, etc. – just to name a few. It is a good idea to discuss your weight loss goals with your doctor and they should be able to diagnose any problems and guide you on your weight loss journey.

Some solutions to physical barriers:

Seek to make sure you are getting enough sleep and staying hydrated. These are two common areas where a simple solution such as this could mean everything in your comfort level.
Aim to eat healthily and not going with fad diets. Our bodies will resist starvation or eliminating whole food groups.
Also, be mindful of salt intake and attempt to reduce it to eliminate any unnecessary swelling, discomfort and weight gain.
Be easy on yourself – it does no good to overdo it on your exercise and give yourself too much pain. If you tend to have joint pain, use exercises that are low-impact or non-weightbearing to get the benefit and being kind to yourself.

Environmental Barriers could influence your ability to lose weight.

It’s true that your environment can greatly influence your weight loss efforts. You could be dealing with others (coworkers, family members, or friends) who may try to “feed you”, not wanting you to have success. They may be comfortable with the way you are now and resisting the “new you” trying to emerge. You could also have time constraints, responsibilities (work or home), or limited access to healthy food or exercise facilities.

Some solutions to environmental barriers:

Stick to your weight loss routine in spite of others – you may need to spend some time away (possibly alone) and avoid people/situations trying to influence your efforts if they cannot accept your choices. But, strive to remain assertive and diligent, voicing your commitment, to any who try to sway you.
Take a cooking class, buy a diet book like Debbie’s Diet Gourmet Cookbook with easy, fast recipes and/or consult with a dietician for ideas. Pair up with other dieters to cook and dine together.
For additional help, your kids or spouse/significant other may help with home tasks to give you more time.
Don’t let lack of an exercise facility keep you from a fitness routine! Many have had to take their exercise elsewhere during the pandemic and there are creative ways to get some quality exercise in . Check out the many phone apps, exercise dvds or YouTube videos to help you out. And, many retail stores have a good supply of equipment that is relatively inexpensive and space-saving. Of course, you don’t need equipment to have a good workout; everyone has different preferences and needs so go with what is right for you and your budget.

Emotional Barriers could influence your ability to lose weight.

Perhaps, you are prone to emotional barriers to your weight loss like poor body image, lack of confidence that you can do it, depression, high stress, or lack of motivation. If these or any other emotional reasons are holding you back, you aren’t alone!

According to Phillip Ballard, MD, a family practice physician and psychiatrist with Colorado Springs Health Partners (CSHP) in Colorado Springs, Colorado, ” Anxious patients can be compulsive, and eating compulsively and excessively contributes to obesity—making the behavior very destructive. In major depressive disorder, a common symptom is appetite change: A depressed person’s appetite can increase or decrease, although an increase is more typical.”

Some solutions to emotional barriers:

Tackle your stress through exercise, trying yoga and/or mediation, starting a new hobby, or seeking professional help, if necessary
Learn to have a positive attitude toward yourself and others. Look for the bright side in all situations as much as possible.
Start a journal, including a diet diary, to work through some of your issues. This will provide more commitment, structure, and the ability to analyze many areas of your program that may need “changing up”.
Spend time each day visualizing your success and the new you! On your refrigerator door, put a photo of yourself weighing less or of someone else that might look similar to how you want to look. Of course, you will not look like someone else (but, a picture is a powerful motivator) and can be a tool, if used with care.

So, even though you might want to lose just a few or many pounds, you have made the decision to do it! Good for you! And, I know you can do it if you are mindful of what barriers are specific for you. We are all different – no two exactly alike – and our way towards a healthy weight is just as unique as we are.