11 Common Weight Loss Challenges & How to Overcome Them

Discover the 11 most common weight loss challenges and effective strategies to overcome them. Empower your fitness journey with practical tips for sustainable success.

Losing weight is a journey filled with unique challenges, but you’re not alone in facing them. Whether it’s struggling with emotional eating, dealing with a plateau, or finding time to exercise, these hurdles can often feel overwhelming.

As a personal trainer with decades of experience, I’m going to break down the 11 most common weight loss challenges women face, especially as we age, and provide actionable strategies to overcome them.

By understanding the roadblocks—such as managing cravings, staying consistent with healthy habits, or maintaining motivation—you’ll be empowered to take charge of your wellness journey with confidence.

Let’s tackle these obstacles together and unlock your path to sustainable weight loss success!

1. Nothing is Working

One of the most common weight loss challenges is feeling like nothing is working, even when you are putting in your best efforts.

You feel like you’ve tried it all. You improved your eating habits and you exercise regularly. The only thing that won’t cooperate is your scale.

You are stuck in a weight loss plateau and are tired of seeing the same numbers on the scale, this one is for you!

The Solution: If what you are doing isn’t working, change what you are doing.

Okay, I know that seems obvious, but sometimes a reminder is helpful and a few fresh ideas can help. As Einstein once said, “Insanity is doing the same thing over and over again and expecting different results.”

There are lots of ways to switch up your weight loss strategies to maximize your efforts:

• Change your workout (try a different type, intensity, or duration).
• Pick up heavier weights. More muscle, better metabolism.
• Add more movement to your day on top of regular exercise (one of my favorite hacks is using my walking pad during the work day to get extra steps).
• Move away from processed and fast foods, swapping to clean options instead.
• Pay attention to portion sizes, the amount you eat matters!

These are my 10 best tips for breaking through a weight loss plateau.

2. Not “Liking” to Exercise

Many people struggle with weight loss because they are under the impression they simply don’t like to exercise.

And, I always have to laugh a little bit when I hear that. There are so many forms of exercise that I’m positive everyone can find at least one that they enjoy ; ).

And to keep things in perspective, the good news is that you don’t have to exercise all day long. You really only need to devote about 4% of your 24 hour day to purposeful movement.

The Solution: Find a form of exercise you actually enjoy.

Yes, I’m here to challenge you and remind you that there are so many more types of exercise that running and lifting weights. (Although I’m quite a big fan of lifting weights to build muscle!).

If you feel stuck – are you really considering all the options?

Check out the viral cozy cardio trend, one of my walking workouts, or jump in the water for a pool workout. Any movement can count as exercise if it’s done correctly – including a hula hoop workout, or playing pickleball with friends!

I recommend devoting one month to trying any and all forms of exercise until you find one you want to stick with. PS. Sometimes the right playlist makes all the difference!

3. Not Having Enough Time

Not having enough time to exercise is another incredibly common weight loss challenge. And I hear you, life is busy. But the tough love is that we make time for the things we chose to prioritize.

I can’t tell you the last time I woke up and had an entirely free day. In fact, I’m sure no one has that!

This challenge is a tough one to overcome unless you are ready to commit to stop using time as an excuse, and start putting your health priorities first.

The Solution: Two words. Schedule it.

Think about the time and effort you put into scheduling your hair appointments, or visiting the dentist. Then, thinking about scheduling your exercise with as much determination.

You are the CEO of your life, so direct your day to make exercise happen. Once you get the momentum of exercise going, it will turn into a regular habit and you’ll find your rhythm. Eventually it will be hard NOT to exercise.

And by the way, every little bit matters. Walking one mile is better than no miles and slowly but surely you’ll get comfortable with dedicating more time.

4. Injuries are Preventing Exercise

Lots of people deal with injuries, especially as they get older. Knee, back, and other problem areas can make certain types of exercise (like plyometric exercises or running) difficult, or dangerous to do.

Instead of focusing on what you can’t do, I recommend focusing on what you can do. There are so many ways to get more movement into your day!

The Solution: Look for new options to find exercises and modifications that work for you. 

First, check with your doctor for approved exercises that work with your injury. Your specific problem area will determine what you can or can’t do.

Then, start looking for options that work for you!

Walking is often a universally approved exercise to do, at a pace that works for you. I also love incorporating yoga and more mobility work for those of us middle aged people. Keeping our joints and muscles healthy will help prevent injuries int he first place.

Here are a few injury specific guides to help you get started:

• 9 Hip Bursitis Exercises to Build Strength
• 12 Best Yoga Poses for Back Pain
• 10 Effective Leg Exercises for Bad Knees

Just remember there’s always a workaround. Don’t give up on exercise because you have an injury!

5. Gym Membership is Too Expensive

With the cost of many things on the rise, it’s likely that you gym membership is inching up in price too. It shouldn’t cost an arm and leg to get healthy, and it doesn’t need to.

There are tons of new options for finding your fitness groove that don’t include a traditionally expensive gym. You just need to know where to look!

The Solution: Find affordable workouts online.

There are countless affordable fitness options online! And of course I have to mention my streaming workout program, Get Healthy U TV, with over 1000 workouts to choose from. Along with 5 other trainers, we pretty much cover all fitness levels and formats. You can watch on the app, on Roku, Fire TV or on your laptop. I’d love to keep you motivated and healthy. You can join Get Healthy U TV for just $10 for your first year using the coupon code CHRISGOLD10.

You can also search online, or check out Youtube for even more options.

6. Overeating at Social Events

Many people struggle with overeating at social events. When it comes to holidays or parties, it’s so easy so grab more than you actually need.

When I meet someone with this problem I always ask them what they eat before heading to a social event. Many people use the strategy of eating less before an event, “saving their calories” for later.

This is about the worst thing you can do because you head into a party with a ravenous appetite!

The Solution: Eat a protein-packed snack before the party.

The best recommendation I can give for overeating at social events is to eat a little before you go. And not just anything, eat something with protein.

Even if it’s a handful of nuts, your appetite will be satiated enough to help you make smarter choices at the event. You can choose to sample your favorites and eat mindfully, without devouring multiple heaping plates of food.

You can find this, among other tips for making better choices in my guide to losing weight without dieting.

7. Pressure From Family to Eat

Whether it’s your mom, your grandmother or the favorite baker in your family, there’s always someone who is trying to show their love by feeding you. It’s sweet, but it can be difficult to navigate politely if you are trying to control how much you eat.

The Solution: Share the love with other friends and family members, and be direct!

If you are gifted with sweet treats, share the love with other family members and friends. Someone else may really enjoy it.

If you are at a dinner party and you don’t want seconds, just be kind and direct.

Try a “Oh, it was so good and I’m so full, I just couldn’t have another bite.”

And remember, most people have good intentions and are only trying to make you happy. They aren’t trying to sabotage your weight.

8. Lack of Motivation

If you’re someone who doesn’t wake up with a spark or fire to tear up the gym, you aren’t alone. Many people have a hard time with motivation.

If you wish you had that natural drive to torch the calories and hit your fitness goals, this one is for you!

The Solution: Figure out your WHY.

If you’re feeling a lack of motivation, finding your why is the best place to start. Once you connect with the true meaning for what you’re working towards, things will fall into place.

What’s the one reason you want to live a healthy life?

• Do you want a better quality of life?
• Do you want to live as long as possible?
• Do you want to be more self-confident?
• Do you want to like the way your clothes fit again?
• Do you want to have more energy?

Get clear on your number one reason to get healthy and then plaster it on a piece of paper where you can read it daily.

This may sound crazy, but I also recommend that you fake it till you make it.

Sometimes, it’s the getting started that keeps us stuck. Once you start, it’s much easier to keep that mojo going!

9. Late Night Snacking

Another common weight loss challenge is late night snacking. Nighttime can be a time to relax and relieve stress. It’s often when the TV comes on, and the mindless snacking starts!

Let’s face it, it’s easy to relax and veg out in the evenings. And when we eat dinner at 6pm, it’s easy for cravings to start later in the evening. Staying out of the pantry can feel like an impossible habit to break!

The Solution: Eat a healthy snack that fills you up instead.

Of course the best solution is cut out late night snacking entirely, but choosing a healthier option works too.

One of my favorites is creamy Greek yogurt with some frozen berries and nuts like walnuts or almonds. It’s delicious and can totally curb my appetite from snacking or revisiting the pantry multiple times.

Another one of my go-to snacks is a piece of dark chocolate and a cup of tea. It satisfies my sweet tooth and soothes me.

Check out even more ideas in my guide to healthy late night snacking.

10. Can’t Stop Eating Sugar

I can relate to this common weight loss challenge, because I totally have a sweet tooth! And I know personally this can sabotage your efforts if you have trouble controlling portions.

My first bit of advice is to stop thinking you have to cut out all sugar in order to hit your goal weight. You don’t have to go cold on sugar. Just do this instead …

The Solution: Make healthier choices instead of cutting out sugar completely.

A lot of times an all of nothing strategy fizzles out before you can even see any progress.

I recommend watching your portions and finding healthier sweets to satisfy your cravings instead of giving up sugar entirely.

Here are a few of my favorite protein-packed healthy sweet options:

• 1-Minute Protein Brownie
• High Protein Cottage Cheese Ice Cream
• Healthy Cookie Dough Dip

I also wrote an entire guide on how to quit sugar that’s filled with tons of practical tips for reducing your sugar intake.

And don’t forget real fruit with real natural sugar is not your enemy. Natural occurring sugars are different than processed sugary foods. I mean, who do you know that got fat from eating bananas?

11. Eating Healthy is Expensive

The prices of food can be shocking these days, especially when you start looking at organic options. But, like anything, there are lots of workarounds and strategies that can help.

There are ways to eat quality, healthy foods, without breaking the bank.

The Solution: Get more strategic about what and how you are eating.

There are several strategies that can help lower your weekly grocery bill:

• Shop foods based on when they are in season to get the lowest price.
• If fresh produce is too pricey, swap for frozen instead – it’s often less expensive, won’t expire, and is still healthy!
• Make food yourself at home instead of buying it prepared or eating out which is crazy expensive.
• Prepare your own healthy snacks in bulk instead of buying individually packaged version.

By understanding these common weight loss challenges I hope you can overcome the roadblocks that are blocking your health and wellness goals. You are already one step closer to empowering yourself to take charge and live life with confidence!