If you’re reading this, you’ve probably felt the frustration, the heartache, and maybe even the despair that comes when fat loss feels impossible. It hurts my heart to hear from people who are trying so hard to be healthier, only to feel like they’re stuck in a never-ending battle with their own bodies. You might feel like you’ve done everything right—eating clean, exercising daily, cutting out your favorite foods—yet the scale barely budges, or worse, creeps up.
It’s overwhelming, isn’t it? You’re tired, stressed, and you’ve got a life to live—yet it seems like the harder you try, the more elusive your goals become. This isn’t just about weight; it’s about feeling like you’re fighting a losing battle, day in and day out. It’s about the emotional toll that comes with trying to change your body when it feels like nothing is working.
You might even find yourself thinking, “Maybe I just need to be more disciplined.” So you push harder. You skip breakfast, eat just two meals of protein and veggies, and cut out all carbs. You work out every day, even when your body is screaming for rest. You avoid social gatherings because you don’t want to be tempted. But despite your best efforts, the weight doesn’t come off. In fact, you might even find yourself gaining weight.
Why does this happen?
Because when we try to force fat loss, relying solely on motivation and willpower, we’re setting ourselves up for failure. Our bodies and minds aren’t designed to be pushed to their limits without consequence. What’s more, life gets in the way—stress, work, family, unexpected events—and suddenly, sticking to that rigid plan becomes impossible.
Yes, a calorie deficit is necessary for fat loss, but living in one 24/7 is not sustainable or healthy. Your body needs periods of maintenance to restore, replenish, and function at its best. An effective fat loss approach includes phases of 8-10 weeks in a deficit, followed by at least a week or two (if not longer) of eating at maintenance to give your body time to adjust.
In fact, staying in a deficit too long can actually hinder your progress. Chronic restriction may cause your body to hold onto fat as a protective mechanism, slow down your metabolism, and lead to burnout—mentally and physically.
If you still have further to go in your fat loss journey, you can return to a deficit after your body has had enough time to recover. But here’s the thing: No one should enter a fat loss phase if they don’t have a healthy relationship with food or aren’t providing their body with the nutrients, vitamins, and minerals it needs to support fat loss in the first place. Your body’s ability to lose fat depends on how well-nourished it is to perform its basic processes.
We often forget that fat loss isn’t just a physical journey—it’s a mental and emotional one too. The truth is, you have to work with your body and your life, not against them.
Here’s how to shift your approach:
- Nourish your body with balance: Give your body enough calories from protein, healthy fats, carbs, and fiber. This tells your brain that you’re providing the nutrients needed for healthy weight loss.
- Avoid extreme calorie cuts: Drastically slashing calories may seem like a quick fix, but it usually backfires. It leaves you feeling exhausted, irritable, and can even lead to muscle loss.
- Enjoy your food: Food is meant to be enjoyed, not feared. Yes, achieving your goals requires trade-offs, but that doesn’t mean you have to give up everything you love.
- Strength train for joy, not punishment: Focus on getting stronger and enjoying the endorphins, instead of punishing yourself with calorie-burning workouts.
- Be kind to yourself: This journey is as much about mental health as it is about physical health. Self-compassion is key to long-term success.
Remember, food is more than just fuel. It should be something you enjoy and look forward to. Eliminating the things that add value to your life, whether that’s sharing a meal with friends or enjoying a favorite snack in moderation, makes the process feel like a punishment rather than a positive change.
If you feel like fat loss has been harder than it should be, know that you’re not alone—and it’s not your fault. The path to achieving your goals doesn’t have to be filled with deprivation, exhaustion, or endless frustration. It’s about finding what works for you, in a way that supports both your physical and mental well-being.
Feeling stuck? Consider seeking support from a nutrition professional who can help guide you on your journey.