By 2035, 1 in 4 of us could be living with obesity, according to the World Obesity Federation—unless things change. That’s a wake-up call.

But here’s the thing: it’s not just about weight. It’s about what comes with it—a higher risk of diabetes, high blood pressure, heart disease, and other chronic conditions. These aren’t just statistics. They affect real people—our friends, our families, and maybe even us.

So why is it so hard to lose weight? More importantly, what can we do to make it easier?

What is obesity?

Obesity is more than just a number on a scale; it’s a complex medical condition. The most common way to measure it is Body Mass Index (BMI):

• Overweight: BMI between 25 and 29.9
• Obese: BMI of 30 or higher

However, BMI isn’t perfect—it doesn’t distinguish between fat and muscle. A muscular person may have a high BMI without excess fat. That’s why waist circumference can sometimes be a better indicator of health risks.

But let’s be clear: obesity isn’t just about numbers. It’s influenced by genetics, lifestyle, mental health, and—most importantly—the environment we live in.

This year’s World Obesity Day theme, “Changing Systems, Healthier Lives,” reminds us that weight struggles aren’t just about willpower. Our surroundings play a huge role.

Here Are 8 Reasons Why It’s Hard to Lose Weight

1. The Junk Food Takeover

Think about the last time you grabbed food on the go. What’s more accessible—a plate of fresh vegetables or a roadside shawarma?

• Fast food, sugary drinks, and processed snacks are cheap and everywhere.
• Portion sizes keep getting bigger, making it easy to eat more calories than we need.
• Alcohol consumption adds hidden calories, making weight management even harder.

2. Sitting Is the New Smoking

Most of us sit all day long—at work, in traffic, at home. Less movement = slower metabolism = weight gain.

If we’re constantly in survival mode—rushing out before sunrise, sitting in traffic, getting home exhausted—it’s no surprise there’s little time left for exercise or cooking fresh meals.

3. Genetics & Family History

Some people are genetically wired to store fat more efficiently. If obesity runs in your family, your body might hold onto weight more stubbornly.

4. Stress, Sleep & Mental Health

Ever noticed how stress makes you crave comfort foods? Hormones like cortisol and ghrelin (which control hunger and metabolism) go haywire when we’re sleep-deprived or stressed. This often leads to:

• Emotional eating (reaching for food when feeling overwhelmed).
• Late-night snacking (thanks to disrupted sleep patterns).
• Slower metabolism, making it harder to maintain weight loss.

5. Medical & Hormonal Conditions

Conditions like PCOS, hypothyroidism, and insulin resistance can make weight loss more difficult. Some medications—like antidepressants and steroids—also contribute to weight gain.

6. Our Environment Makes Weight Gain the Default

Let’s be honest—staying healthy takes effort because society isn’t set up for it.

• Healthy meals are harder to find (while gala, chin-chin, and sugary drinks are everywhere).
• Long work hours and traffic make home-cooked meals a luxury.
• Children’s diets are loaded with processed snacks, and PE classes get skipped for more “serious” subjects.

7. Your Body Fights Against Weight Loss

Losing weight is only half the battle. Our bodies are wired to fight weight loss and regain weight when we cut calories.

• Hormonal Adaptations: Losing weight causes leptin (the fullness hormone) to drop and ghrelin (the hunger hormone) to rise, making us feel hungrier.
• Metabolic Adaptations: After weight loss, metabolism slows down, meaning we burn fewer calories at rest—making it easier to regain lost weight.

8. Willpower Alone Is Not Enough

Weight loss isn’t just about motivation. Without the right systems in place, willpower will fail every time.

But while we can’t change everything overnight, here are a few steps you can take to create a system that works for us.

How to Build a System That Makes Weight Loss Easier

James Clear, in Atomic Habits, explains that success isn’t about big, sudden changes—it’s about building small, consistent habits in the right environment. Here’s how to apply this to weight loss:

1. Make Healthy Choices the Easy Choice

• Keep healthy snacks like fruits, nuts, and unsweetened popcorn within reach.
•  Store junk food out of sight (or don’t buy it at all).

2. Start Small & Build Up

•  If 30 minutes of exercise feels overwhelming, start with just 5-10 minutes.
   Instead of “I’ll never eat sugar again,” say “I’ll replace one soda a day with water.”

3. Attach New Habits to Existing Ones (Habit Stacking)

•  After brushing your teeth → Drink a glass of water.
• After parking your car → Take a short walk before heading inside.

4. Design Your Environment for Success

• Use smaller plates to naturally reduce portion sizes.
• Prep meals in advance so you’re not tempted to order junk food.

5. Track Progress in a Fun Way

• Use an app or a simple habit tracker to mark daily wins (e.g., ✅ drank water, ✅ walked 5 minutes).
• Reward yourself (not with food) when you hit small goals.

6. Make Unhealthy Habits Unattractive

•  Instead of saying “I can’t eat cake,” reframe it as “I don’t eat things that make me sluggish.”
• Avoid triggers (e.g., if you overeat while watching TV, try eating at the table instead).

7. Focus on Identity, Not Just Goals

Instead of “I want to lose 10kg,” say:
“I am someone who makes healthy choices.”
“I am someone who moves my body daily.”

Bottom Line: Small Changes, Big Results

Society makes weight gain easy, but with simple, intentional changes, we can push back. What’s one healthier choice you’ll make today?

References

• https://www.cdc.gov/obesity/risk-factors/risk-factors.html
• https://www.worldobesityday.org/
• https://www.nhs.uk/conditions/obesity/causes/
• https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/?utm_source=chatgpt.com
• Poraj-Weder M, Wąsowicz G, Pasternak A. Why it is so hard to lose weight? An exploration of patients’ and dietitians’ perspectives by means of thematic analysis. Health Psychology Open. 2021;8(1). doi:10.1177/20551029211024406