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4 Reasons Why You're Not Losing Weight

Updated: Jun 16, 2021

Have you ever wondered why it’s so easy to gain weight, but so difficult to lose it?

In this post I’ll go over the 4 reasons why losing weight can be hard, and what you can do about it.

1) Your mind resists you

The human mind is designed for survival. Long before the age of modern technology, early humans had to do whatever it took to survive. Part of that survival mechanism was to avoid anything that caused stress to their minds and bodies.

Modern humans still carry that trait, and when it comes to maintaining a healthy weight this mechanism can be our worst enemy.

For example, exercise creates a large amount of stress on your mind and body. during exercise your heart rate and breathing increases, muscles are broken down, and your joints are pushed to the limits.

Although everyone knows that exercise is good for you, your mind will resist the discomfort which makes you more likely to avoid doing it.

Tip: Change Your Perception of Exercise

A simple way to change your mindset is to change the way you view exercise.

Your mind has an enormous amount of creative power, which directly influences your emotions and behavior.

If you have a consistently negative mindset towards exercise, you will subconsciously do everything possible to avoid it.

On the other hand, developing a positive attitude towards exercise will make you more likely to stick with it.

Instead of looking at exercise as a chore, try to view it as something that will improve your health, attractiveness, and quality of life.

2) More access to food

Unlike any other time in history, food is more accessible than ever. In the past, our ancestors had to hunt, fish or farm for their food in order to survive.

They didn’t have the luxury of our modern supermarkets and other privileges that we often take for granted. Now, we have the ability to have a full course meal delivered to our doorstep within an hour. As a result of this convenience, it has become much easier to gain weight due to overeating.

Besides having more access to food, portion sizes have also increased.

It’s estimated that Americans currently eat nearly 600 more calories per day, compared to 1970. Today, a serving of large French fries from your average fast food place is enough to feed a family!

With all of these temptations, maintaining a healthy weight has become even more challenging.

Tip:Be Mindful of Your Portion Sizes

You can start eating mindfully by using the my plate food diagram as a helpful guide.

If you follow this diagram for your three main meals, you’ll eat healthier foods, have better control of your portion sizes, and your weight.

3) Our environment promotes laziness

Another reason why losing weight can difficult is due to our environment.

Since most people either drive or take public transportation to work, the population as a whole has become less physically active.

The modern workplace has also changed. In the past, a large percentage of jobs involved manual labor and other forms of physical activity.

Back then most men worked at farms, factories, or did some form of construction.

Nowadays, the average job involves sitting at a desk for 8 to 10 hours five days a week.

At home, it’s more of the same. It’s estimated that the average adult spend more than four hours a day watching TV! This doesn’t even include the time spent on social media and other electronic devices.

The result? Nearly 80% of adults in the United States fail to meet the recommended exercise requirements.

Tip: Make Time For Exercise

A great way to do this is by auditing your time. How much time do you spend surfing the internet? How much time are you spending in front of the TV?

Start by setting aside at least 30 minutes a day for physical activity which can be anything from walking to weightlifting.

4) Lack of preparation

Without proper planning and preparation, maintaining a healthy weight can be challenging.

In the beginning, a lot of men are highly motived to start eating better and exercise, until they start hitting roadblocks. After a while, they gradually lose motivation and end up throwing in the towel.

The biggest reason for this failure is that they didn’t have a solid foundation in the first place.

Don’t be fooled...Maintaining a healthy weight is no stroll in the park. Staying consistent with a healthy diet and regular exercise will require a high degree of commitment.

Tip: Plan Ahead

You have to be aware of potential barriers such as procrastination, demotivation, and even lack of time. By using effective habits such as planning your workouts, meal prepping, and setting clear goals, you’ll have a much better chance for success.


Although maintaining a healthy weight can be challenging, it is doable. With a positive mindset, and better lifestyle choices, you’ll be well on your way to a healthier life.

For more information about becoming the healthiest version of yourself, please subscribe to my monthly newsletter and receive a free download of the: "Ultimate Weight Loss Checklist"

Aaron Henry PA-C

Men's Health Coach

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