From a purely scientific standpoint, weight loss is simple- create a caloric deficit by eating well and exercising.  But for those who have ever tried, dropping a few pounds probably didn’t come easy.  So why is losing weight so hard if the right formulas exist?  Often times the biggest problems are in our heads.

In different theories of weight loss psychology, there are many stages of the thought process that influence our decision to begin, complete, and maintain exercise and diet routines.  Many occur before you step in the gym, meaning it can take a lot of work before you even begin the “hard part”.  This may sound intimidating (for many it is) and is one reason so many people fall off the wagon within the first few weeks of committing to get in shape.

Getting past the initial obstacles and into a routine is a feat in itself, but even after you begin a program, the mental roadblocks may be plentiful.  At this stage, both external and internal factors play a large part in the psychology of weight loss.

External: Time constraints, proximity of the gym, and cost are all examples of external factors that can easily derail a fitness goal.  Aside from these all being very common and legitimate things that might make eating right and exercising more difficult, the problem is, we tend to use these as reasons and excuses for stopping a program or lack of success within one.

However real these constraints may be, it’s too easy to blame external factors.  The idea of not having control over one or many barriers is a common reason for discontinuing a program, when in reality, one of the greatest things about fitness and nutrition is the amount of control it gives you over your own life.  While we rarely have complete control of the majority of events that affect our day-to-day, the ability to take charge of your own health and the way you feel should be embraced emphatically.

Internal: Difficulty finding motivation, lack of enjoyment, and needing instant gratification/results are all examples of internal factors that negatively affect the weight loss process.  Similar to external factors, it’s easy to use these things as reasons to stop short of your goal.  The main difference between internal and external barriers- internal ones are all in your head, meaning (even if you don’t feel like it) you really are in complete control!  The key is finding ways to feel like you really are.  Recruiting friends and family for accountability, taking progress photos and measurements, and exploring different classes and gyms are just a few examples.

Psychological barriers will always make weight loss difficult- if you let them.  The key is to recognize, embrace, and then enjoy the fact that you are in control.  Beyond that, it’s just simple science.

As a fitness expert and Certified Strength and Conditioning Specialist, Steve Ettinger has built a reputation for empowering his clients and helps them achieve their personal fitness goals through customized programs. Armed with a degree in Psychology from Boston University, he uses his knowledge to help clients dig deep within themselves and get results.  He is also the author of a children's fitness book, Wallie Exercises.