5 Common Barriers To Weight Loss (And How To Hit Your Goal Weight, Anyway)

"Weight loss is not easy," someone told me when I'd just started making serious efforts to shed my extra pounds, "but it is simple." Some of the very nearly 50 percent of Americans who are currently trying to lose weight will face no obstacles at all, but many will find that the path towards their goal weight is littered with barriers that they'll need to overcome to get to where they're going. 

What messes with achieving our weight loss goals? That bit is also really simple if we boil it down to its essence:

• Doing things that prevent us from losing weight. 
• Not doing things that would help us lose weight. 

Identifying what's tripping you up is a little more complex, and taking steps to remove the obstacles is even harder — but you can do it! Let's take a look at the most common reasons people aren't losing weight or lose only very little, and see how you can avoid falling into the same trap. 

1. Not knowing how many calories you're getting or how many you're burning

A whopping 58 percent of "losers", one study found, finds it difficult "self-monitor". Another study discovered that people routinely overestimate the number of calories they're burning through physical activity while being convinced they don't get nearly as many as they actually do through the food they eat. Their estimates are more than a little off, to the tune of about 300 percent — so it's easy to see how simply guessing how many calories you're getting and burning is going to stop you from reaching your goal weight. 

2. Your friends and family get in the way

Just as many people — 58 percent of those actively trying to lose weight — find that "social cues" get in the way of shedding those pounds. We've all experienced this. Perhaps your mother in-law insists that you try some of that fantastically tasty home-made cheese cake she prepared just because you like it. Maybe your coworkers pressure you into "just one round of drinks" after work, which then turns into three. Perhaps your kids want to go to that fast food place, and you can't just not eat anything while there. Eating is very much a social activity, and that can really stand in the way of your weight loss goals. 

3. Holidays holding you back

No matter your culture, it's gonna feature holidays — like Thanksgiving, Rosh Hashanah, Christmas, or Chuseok. No matter your culture, those holidays are often going to feature social bonding that revolves around food. It's no surprise that 51 percent of people trying to lose weight discover that holidays are a major barrier to achieving their goals!

Holidays don't just tempt you to eat lots, of course, but can also prevent you from getting the physical activity you need. Maybe your gym is closed or you can't go there because you're spending time with your family. You can still go for a daily jog or stroll or follow along with some YouTube workout routine videos. 

4. Food triggers and cravings: Your body seems to scream for food

Internal triggers form another common weight loss barrier that affects as many as 44 percent of those trying to shed pounds. If you're used to late-night snacking or waking up by enjoying calorie-laden offerings from Starbucks, you're bound to face some internal resistance when you try to change that. You may even wake up thinking about that curry you really wanted. (And if that happens to be in the fridge, it may just go down the hatch!)

5. You just don't move enough

OK, you actually don't need to exercise to lose weight — many people can easily create calorie deficits without adding extra physical activity into their lives. Research has, nonetheless, determined that low levels of physical activity stand in the way of weight loss for as many as 48 percent of folks who are working on slimming down. 

Exercise isn't just important for weight loss, of course. It also improves your mood, helps you sleep better, and boosts nearly all aspects of your physical health (heart, brain, bones, and on). So making it a priority makes all sorts of sense.

The answer? Just do it! Adults need at least 150 to 300 minutes of moderate to intense physical activity throughout the week. They benefit if they move around regularly during the day. Some people naturally get this kind of activity from a physically-demanding life — say, being a stay-at-home parent to toddlers or a construction worker — but not everyone does. 

A final word

Weight loss isn't easy. It's hard. It requires mental, social, and physical adjustments. Sometimes, it's frankly going to be quite boring, too. Other people are going to eat what they want, while you're not. Other people are going to sit around watching Netflix while you force yourself to go for that jog. And that kind of sucks. But weight loss is simple. If you can avoid the most common barriers, you will see results. The numbers on the scale will plummet, while you're likely to notice increased energy and fitness. It will take time and commitment, but it's within reach!