The Common Barriers to Weight Management (Free Article)

After helping so many people in this area, we’ve learned some of the most common barriers with weight management and would like to spend some time sharing what we often hear from clients. The goal is not to discourage you in case you resonate with any (or all) of the following barriers. Hopefully, these just help you relate to people struggling with the same things and can help you gain some tools and ideas to help combat these barriers.

Family and Social Influence

This can be a real tough barrier for many people. Often, we hear valid statements like:

• “My spouse likes the way we’ve always eaten and does not want to change our old habits. This results in me having to make my own meals or having to cook two separate meals (one meal typically being more enticing than the other).”
• “I don’t want to be that friend/family member who must bring their own ‘healthy’ food to the social gathering.”
• “Part of my enjoyment is going out with friends/family to share food and drink together.”

This one is especially tough to hear because this health path can already feel like such a lonely journey.

Strategies to Succeed

Here are some ideas:

1. Write down all the reasons as to why you are choosing to start your weight management journey. Take a couple of days to do this step. You will be surprised as to how many things are motivating you. Try your best to be real with yourself. For whatever reason, seeing these very personal things in writing are very empowering.

Then hand over your list of reasons to your significant other or whoever you want to be supporting you. Look at them directly in the face and say, “This may be one of the hardest achievements of my life. But I will succeed. And I need your support to do this.”

We hope this will lead to a wonderful heart to heart talk with your loved one(s) and we have seen how it can often result in a greater understanding of each other’s struggles. In a perfect world… your spouse or family member(s) will WANT to support you and will join you in this journey. If not… maybe they would be interested in reading this about this topic as they may benefit from it as well.

• For social gatherings, you don’t have to pack your own “healthy” food. It is okay to consciously make the choice to deviate here and there.

If you are wanting to be “good” while also going out with friends, try eating your healthy homemade, delicious food before you head to the social gathering. You can still join in on the food when the time comes, but you will be much less hungry and your willpower will be much stronger.

3. Give yourself a set of guidelines as one of your weight management goals. You will feel much less deprived this way. This means, you can still have that hamburger and fries if you desire but you are adding mindfulness to your choices.

For example, “I am choosing to indulge and enjoy eating whatever I want when I go out with my (insert word here… spouse, kids, friends, parents, sister, etc.) up to 4x times per month. If I meet my outings for the month, then I will try to reschedule or I will modify my food choices for that outing.”

• Another way to consider navigating social gatherings/outings is to adjust your thinking towards food. One helpful statement may be…

“I am someone who enjoys choosing healthier options on the menu. For example, choosing low carb options with emphasis on vegetables for my sides helps me achieve my weight management goals and makes me feel good.”

Learning to change your identity in relation to food is a very empowering step. The brain is comfortable when it is stuck in patterns. Our fight or flight system loves predictability; it’s most comfortable when it feels safe. So, the habits we have created over time is the main driver in understanding how our brain influences our daily decisions.

Eating Healthy is Expensive

This is another extremely valid concern in today’s world. Sadly, by choosing to eat healthy, we end up spending more money at the grocery store. While our personal opinion is this concept is very backwards and needs to change, the reality is it costs more to the farmers, distributors, manufacturers, etc. to make and sell healthier food options.

Strategies to Reduce Costs

Here are some ideas:

1. You will save money by cooking more meals at home. Hands down, guaranteed. While groceries are expensive, eating out is 3-4x more expensive!

Think about it this way: If you create a monthly grocery budget, consider taking away one less monthly outing and you will have saved enough to make up for the extra money you will be needing to buy healthy groceries.

2. Buying in bulk is often the best way to save. Places like Costco carry many healthy food options and, in the end, will save you money.
3. There are discount stores that carry clean, organic healthy brands. One we often visit locally is called Grocery Outlet. One of the main downsides with shopping at discount stores is shorter expiration dates. So, just keep an eye out for those. But they offer fresh, organic fruits and vegetables, along with clean meat options, healthy pantry staples and many healthier snack options as well. It would be well worth the search to find a local discount health food store near you.

Personal, Family, and Emotional Addictions

The Role of Addiction and Genetics

There is often a family genetic component with being overweight or obese. As we have learned, the addictive part of the brain is largely at play with food choices. We ALL falter here now and again… even with the best intentions.

Recognizing that this could be a big part of your struggles is step one. If you can recognize that your weight gain may be linked to a true food addiction, then typically, the long-term success will be achieved after addressing this part of it. This means taking some serious time to reflect and observe yourself in order to discover your triggers.

Here are some common examples we hear from clients when addiction seems to be part of the picture:

• “Every night, I sit down with my bowl of (insert food choice here…. ice cream, popcorn, potato chips, etc.) and we watch our favorite sitcom.”

• “Work stresses me out so I keep a junk drawer nearby to keep me sane with snacks handy.”
• “Every afternoon, I feel that low blood sugar energy crash around 3:00 and a snack helps perk me up.”
• “I don’t like vegetables. They’ve never tasted good to me. So, I tend to not eat much and rely mainly on protein and carbs to fill me up.”
• “I can admit that when I receive sad/bad news, my tendency is to indulge in “bad” food choices to help me feel better.”

In most of these scenarios, the brain’s dopamine circuit has been trained to be a stress outlet when feeling out of balance, emotionally. As we explained in our write up “Weight Management 101: The Science Explains the Struggle”, there is an instinctual urge to remain balanced and out of a state of stress. So, the brain will lead you astray to bring predictability and stability back to your reality. If emotions seem to be a common trigger for poor food choices, then just simply recognizing this is a big first step.

One of the best ways to combat this is to recognize when you are feeling emotionally stressed and then make the conscious CHOICE to create a new habit as your stress outlet. Food is a very easy choice when we are stressed out and are looking for a quick fix. This is not an easy task. We know this. But only you can make these new choices when emotions seem to be getting the best of you.

Here are some ideas to consider:

1.    Buy a journal and make it a part of your everyday routine.

This is the most powerful tool you can use. Self-reflection is a missing routine for many of us, yet it is the simplest thing you can do to help support change.

Here’s something you may not have realized: Our thoughts today are about 98% the same as our thoughts from yesterday.

So, first we must recognize our thought patterns, and only then can we choose to change our habitual ways of thinking. One of the only ways to pull yourself out of this thought cycle is to see it in writing. You will be amazed at what you find yourself journaling about.

If you are unsure what to write about, then journal about the events of your day, how you felt at different times throughout your day and what you chose to eat that day. You may feel proud of yourself. You may feel frustrated. You may feel indifferent. It is all okay and it is all helpful information. This part will take time. Patterns will emerge after weeks of living your everyday life.

2.    Have a plan.

This is where journaling is such an important first step. Because once you can recognize where you struggle during the week, you can then prepare for those obstacles and come up with a plan to help you through those challenging times.

The best thing you can do is take the time to sit down and write up a “Rescue Plan” for yourself.

Let’s take our examples from above and come up with some plans to help mitigate those actions.

Example 1: “Every night, I sit down with my bowl of (insert food choice here…. ice cream, popcorn, potato chips, etc.) and we watch our favorite sitcom.”

Rescue Plan: This may be less of a negative emotional trigger and more of a dopamine addictive trigger. Nonetheless, it is still a habit that needs help breaking. One of the easiest solutions for this particular example is to find something to keep your hands busy.

This habit was likely not created from hunger, but from boredom or from a hit on the pleasure center in the brain. So, if watching your favorite sitcom is the primary focus, then find something meaningless (or meaningful, depending on how you look at it) to do with your hands. Maybe this means learning how to knit. Or draw. Or paint. Or make your own greeting cards. Or tying knots. We’re sure Pinterest is riddled with better ideas that may be more specific to you!

Example 2: “Work stresses me out, so I keep a junk drawer nearby to keep me sane with snacks handy.”

Rescue Plan: Stress is a major obstacle for many people. This one can be quite challenging, and self-discipline is going to be your best friend! First of all, replacing your junk drawer with healthy snacks like mixed nuts, dark chocolate, nut butter packets, dried seaweed packs, jerky or meat sticks, etc. is crucial for success. Ideally, you would work towards eliminating a snack drawer altogether and focus on planning healthy, well-rounded meals, but that can be the next baby step!

Stress is such a challenge, especially during your workday, because everybody’s outlet may look a little different. Here are some options to try:

Fun fact: Doing a set of air squats can provide a release of dopamine to your brain. These only take 20-30 seconds and can serve as a natural mood booster!

• Another thing that may be the most impactful is addressing the stress itself. Understanding how to best manage stress may be a necessary step to find your long-term success with weight management. Stress is so strongly tied for many people who are struggling with their weight. Check out our write up on Stress to help guide you with more specific tips and tricks.

Example 3: “Every afternoon, I feel that low blood sugar energy crash around 3:00 and a snack helps perk me up.”

Rescue Plan: The good news is this is a common misconception. The bad news is this drop in energy is a real thing. The misconception though is this drop in energy is likely not due to a blood sugar crash. This is typically a natural part of your circadian rhythm that dips down between 2:00-4:00 PM. Try out these tips if this fits your picture:

1. Step Outside for 5–10 Minutes: Sunlight tells your brain to make more cortisol (your natural alertness hormone) and cut back your melatonin (the sleepy hormone). Even a short walk helps!
2. Hydrate: Fatigue is often dehydration in disguise. Try a glass of water with a pinch of sea salt and a squeeze of lemon for a quick electrolyte bump.
3. Breathe Deep: Try “box breathing”: inhale for 4, hold for 4, exhale for 4, hold for 4. It wakes up your nervous system without spiking stress.
4. Small Protein Snack: A handful of nuts, a hardboiled egg, or hummus and veggie sticks can stabilize blood sugar and support neurotransmitter function.
5. Brain Break + Movement: Set a 5 minute timer and move your body. This could literally be any type of movement… jumping jacks if you’re a real go getter, stretching, or a few yoga poses. Moving boosts circulation and sends oxygen to your brain.

Major Tip: Skip the sugar. Cookies or sweet drinks might give you a short lift, but they’ll crash you even harder later.

Example 4: “I don’t like vegetables. They’ve never tasted good to me. So, I tend to rely heavily on carbs to fill me up.”

Rescue Plan: This one can sometimes be a hard sell. The truth of the matter is vegetables just don’t taste as good as cookies and doughnuts. However, replacing cookies with vegetables can make you feel so much better, in ways that would surprise you!

If you are trying to eat more raw veggies, try pairing them with a healthy protein option to elevate the flavor. Veggies like broccoli, celery sticks, carrot sticks, peppers, and cucumber can be dipped in hummus or a nut butter (peanut butter or almond butter) for an added protein boost but also for a tasty flavor boost. You can even make your own healthier dip options using Greek yogurt and spices. Again, Pinterest can be your best friend here.

If you struggle with cooked veggies, try playing with new seasonings and herbs. There are so many added health benefits when cooking with herbs and spices. If the veggies don’t taste good to you, then they are likely under seasoned. Try adding more herbs and spices to your veggies just to add any twist of flavor to the dish. This might take some trial and error, but you will start to find what your palate is drawn to. Keep in mind, if using a prepared seasoning blend, be aware of the salt content… too much salt can absolutely ruin a dish!

Another secret: try adding new cheeses to your cooked vegetables. If dairy doesn’t bother you, and you focus on buying high quality cheese, then shredding some fresh Gouda, Cheddar, Provolone, Parmesan, Havarti, Pepperjack, or a bunch of others can really elevate the flavor. All you may need is just a sprinkle of cheese for added flavor and you will quickly learn to love veggies!

Example 5: “I can admit that when I receive sad/bad news, my tendency is to indulge in “bad” food choices to help me feel better.”

Rescue Plan: This may be the most challenging “habit” to break out of them all. Emotions carry so much weight themselves. And learning how to channel negative emotions into healthy habits can be a long, rollercoaster of a journey. Here are some ideas to try:

1. Try journaling: If you have not bought into the idea of journaling for your weight management journey yet, then consider it for your emotional journey. Having a chance to organize your thoughts and emotions into writing can be the outlet that is missing. Allowing our mind to quiet down and organize ourselves can be so beneficial to our processing when we receive sad/bad news or just simply can’t handle the stresses from the day.
2. Confide in a loved one: Sometimes people need that secure space to just speak out their struggles. We all process differently but if you haven’t tried this route as an outlet yet, it is worth giving it a try. You may not even realize that your natural outlet is a verbal one.
3. Exercise: There’s no right way to exercise, especially when you’re looking for the benefit of a physical outlet. This can mean a walk, a run, a bike ride, jumping rope, playing tennis/basketball/pickleball, etc., literally anything that gets the body moving. You may find a brisk walk by yourself allows you the time to think and process. Or, you may find comfort in calling up a friend to join you for a pick-up game of whatever sport you choose. This is one of the best outlets for emotional stress so give it a worthy try!
4. Consider seeking professional counseling. Sometimes we just need more support and there is no shame in that. Many people benefit from learning new tools to use when emotional events happen in our lives. We all have lived through our own “traumas” and understanding them more deeply and how they have affected us and are still a part of us is crucial in personal growth. If you have “failed” at weight loss goals time and time again, then you may just be lacking the tools needed to help you process the struggles that come with this journey.

Pro Tip: Studies have proven that weight loss will follow a strategic resistance or strength training plan. This means that cardio like cycling, jogging, or brisk walking is not the gold standard for weight loss. While we want to encourage all forms of exercise because all forms are beneficial, we want to share the benefits of strength training from a weight loss perspective. Check out our write up on Resistance Training for more specific tips!

Lack of Time

Very valid as well. Cooking your own meals just takes time. There is no way around this one. However, there are some tricks to help speed up this process!

1. Get to know some new cooking tools. There are some amazing new-age appliances that help speed up the cooking process! Things like the Instant Pot, Slow Cooker and/or Air Fryer can help your cooking become much easier and faster.

For us, we use all three… regularly. The Instant Pot and Air Fryer speeds up cook time for those late-night dinners. They can even cook a frozen chicken breast if that’s as far as your meal planning got that day.

The Slow Cooker makes some amazing soups and stews. Not to mention most are quite large and can make more food for leftovers as well. Great for wintertime prepping!

Tip: Use Pinterest and the internet to help give you some easy, new recipes. You can even type in things like “recipes for instant pot chicken” and you will be given endless recipes that teach you step by step how to use the instant pot to create a yummy meal.

2. Write down your grocery list with a handful of recipes already in mind. While not every meal of the week needs to be perfectly planned out, it is helpful to have at least 4-5 meals in the docket so that you are not wasting time running to the store multiple times a week for just a few items. Planning is step one for successful food prepping!
3. Make extra or double the recipe with the intention of freezing leftovers. One of my favorite ways to “cheat” the cooking system is to make twice as much food and freeze the other half. After all, you already are going to need to do the dishes, use that cutting board and knife, and cook that delicious meal which all takes time. So, why not take just a few extra minutes for each step and double the recipe. You’ll save so much time in the end!

Obviously, this won’t work for every meal. But, you will quickly realize how many meals can easily be frozen (if properly stored) for easy, flavorful meals during the week… or for when life throws a curveball and your food prep plan takes a backseat.

Here are some of my all time favorite meal ideas (or side dishes) to prepare for freezing:

-Enchiladas

-Hearty Soups (all kinds of soups, even clam chowder can be frozen!)

-Cooked, seasoned meat like Thai flavored ground chicken for lettuce wraps or Mexican flavored ground beef for tacos

-Cheesy Rice

-Meatloaf

-Mashed Potatoes

-Stir-Fry (we recommend cooking fresh rice though)

-Chicken Curry

-Breakfast Burritos

-Many types of casseroles

 Gentle reminder: The more colorful vegetables you can “sneak” into dishes, the healthier you will feel!

4. Choose a day to dedicate a couple of hours to food prepping for the week.

(Hint: This doesn’t have to be a solo task. You can rope in the family to help you with this!)

While choosing to spend your weekends cooking is not likely at the top of your list, your drop in stress level and positive release of those feel-good chemicals from the food prep is well worth the dedication.

This prepping time could just be chopping fruits and vegetables in preparation of cooking them up during the week. We all know how long chopping can take! This just removes a good chunk of time so that you can get straight to cooking up your meal when the time comes.

If you feel so compelled, you can even cook a couple of meals at the same time and refrigerate for easy reheating.

Just by choosing to add this task as part of your weekly routine, this will cut down the added stress and overwhelm that often comes with making the healthy choice to eat home-cooked meals.

Overwhelm

Deciding to start this journey is VERY overwhelming. Even if you feel good about your plan, there are still many curveballs that get thrown throughout this process. Hopefully, the ideas listed out above will help you prepare for many of those curveballs.

Reminder: One of the best ways to help yourself stay motivated is to influence a team of people around you who would also like to embark on their own weight management journey!

We often remind clients of the 5 important “P”s:

1. Plan = An essential part of the journey. If you’ve never called yourself a planner before, now is a perfect time to pride yourself on this new skill. Journaling will be your best friend.
2. Prepare = Create your rescue plans. Once you’ve identified your trouble spots and triggers, then create your rescue plans that make sense for you.
3. Positive Feedback = Find your “people”. Be open with your close friends and family about your struggles and find your best cheerleading squad for those challenging times before you begin your journey.
4. Personal Barriers = Identify and recognize these barriers. We all have them. Most of us just haven’t taken the time to reflect and notice. Having awareness around your common downfalls will only give you confidence and strength to overcome these weaknesses.
5. Patterns = Create new, wholesome and healthy patterns. This means establishing attainable guidelines for yourself. Call it your Manifesto!

Consider adopting this rule: You are allowed to fail. But, don’t allow yourself to fail two days in a row. If your plan goes off the rails for a day, that’s OK. It happens. Just make sure you get back on track the very next day.

Hopefully, this was an informative and encouraging article to read!

Food is meant to be joyful. But it is good to remember, it’s not your only source of joy.