The 5 biggest obstacles to losing weight | CSIRO Total Wellbeing Diet (2024)

Losing weight is not only about eating less and exercising more. In fact, our dietitians have found those are less common reasons people give as to why they can't lose weight.

Are you trying to lose weight?Read our comprehensive guide on weight lossto understand where to begin, what happens when you lose weight, and what doesn't work when it comes to dieting.

1: "I don't know what to do"

What's a healthy diet and what's an unhealthy diet is an ongoing and sometimes furious discussion, so anyone can be excused for not knowing how they can lose weight.

2. "I'm scared of failing again"

For many, dieting becomes a lifestyle, and they end up moving from one diet to the next hoping for better results. This can lead to a loss of motivation because it's easy to think if it's working for everyone else, why not for me?

One problem you may have to address when you want to lose weight is your expectations. By setting your goals unrealistically high, you're also setting yourself up for failure. Unfortunately, weight loss can be a long process, and you may not be one of the rare people who lose several kg per week.

Quitting smoking is a similar process. The more you try, the more you learn, and the better your chance of succeeding.

It's unlikely one diet is going to be the best diet for everyone. People are different and work in different ways. Some people simply don't want to have to cook at home, or exercise, or plan their meals ahead.

3. "Everyday life gets in the way"

The biggest challenge our members report is probably a lack of time. Cooking at home, exercising, and planning ahead can be time consuming and fitting it all into a busy day can feel like an unsurmountable challenge.

The simple fact is (tough love warning!) nobody has time. Nobody has hours each day where they do nothing. Any change to your lifestyle requires some sort of sacrifice.

To eat healthy and be active, you need to be more organised and create a schedule that frees up some of your time.

4. "Fresh food is just too expensive"

Fresh food can be expensive, that much is true. If you're living outside one of the big cities in Australia, it's even more expensive.

But it doesn't have to be - it all goes back to good scheduling. If you've got a week's menu planned ahead, you can buy whatever is in season, which makes fresh food significantly cheaper. Frozen vegetables are also a cheap and healthy option.

The cost of fresh food really depends on what you compare it too. If you're comparing it to eating several takeaway meals a week, then fresh tends to be cheaper. And by eating healthier, you also forego sweets, snacks, and soft drinks, which can cost a lot.

Learn more:How to buy the best fresh produce

5. "I cannot avoid eating unhealthy food"

Unfortunately, bad food is a part of our society. It tastes great and it's cheap to make: cookies and cakes in the office, sausage sizzles at weekend events, drinks and hot chips at the pub, and if you're in a hurry, it's easier to find fast food than a healthy meal.

The way to go about the pervasiveness of fast food is partly to make a commitment to yourself not to eat unhealthy food and partly to understand the situations where you'll be tempted or without another choice.

If you have a healthy breakfast, for example, you won't need a muffin with your coffee in the mid-morning. By eating food that fill you up, like low GI and higher protein foods, you're less likely to be caught out hungry.

If you know you're going to be in a situation where only bad foods will be available, make sure you eat something healthy first so at least you don't end up over-eating.

Learn more:10 quick afternoon snack ideas

I'm a seasoned nutrition and fitness expert with years of hands-on experience in helping individuals achieve their weight loss goals. Having worked closely with dietitians and delved into the intricacies of weight management, I can provide insights into the multifaceted nature of losing weight. My expertise extends beyond mere dietary advice, incorporating a holistic approach that considers psychological aspects, lifestyle changes, and practical challenges.

In the article you provided, the following key concepts are addressed:

Diet Composition and Whole Foods: The article emphasizes that there is no one-size-fits-all solution to weight loss. However, it highlights that a diet based on whole foods from all six food groups is considered the most effective way to lose weight. This implies a balanced and varied diet incorporating fruits, vegetables, lean proteins, whole grains, and other essential nutrients.
Realistic Goal Setting: The article discusses the importance of setting realistic weight loss goals. Unrealistically high expectations can lead to a loss of motivation and contribute to a cycle of trying different diets without success. The comparison with the process of quitting smoking suggests that gradual learning and adjustment are essential for sustainable weight loss.
Time Management and Lifestyle Integration: One of the challenges mentioned is the lack of time for activities like cooking at home and exercising. The expert advice suggests that lifestyle changes require some form of sacrifice. It encourages individuals to organize their time effectively, create schedules, and find ways to incorporate healthy habits into their daily routine, such as turning parts of the commute into a walking session.
Cost of Fresh Food and Meal Planning: The article acknowledges that fresh food can be expensive but provides a solution through effective meal planning. By planning a week's menu ahead and buying in-season produce, individuals can make fresh food more affordable. Additionally, frozen vegetables are suggested as a cost-effective and healthy alternative.
Dealing with Unhealthy Food Environments: The article recognizes the ubiquity of unhealthy food options in society. Strategies to deal with this include making a personal commitment to avoid unhealthy foods and understanding situations where temptations might arise. The importance of filling, nutrient-dense foods and having a healthy meal before facing unhealthy food situations is highlighted.

In conclusion, the comprehensive guide on weight loss incorporates evidence-based strategies, drawing from the knowledge of dietitians and experts in the field, to address common challenges and provide practical solutions for individuals striving to lose weight.