Weight loss is complex. It’s more than just the result of strong willpower. A combination of factors will help you reach your goals.

This means that weight loss is and will always be a unique experience. There are differences between people and their lifestyles that help determine the length of their weight loss journeys.

But understanding some of the reasons for this difference is important. For example, your weight loss journey could be influenced by:

• How much you want to lose
• How active you are
• How healthy your diet is
• Whether you have health conditions that make you prone to weight gain
• Taking medications for health conditions
• Your genetic makeup
• Your gender
• How old you are.¹

No matter how quickly you might want to lose weight, there are internal and external factors that will impact your ability to do so.

Your approach to weight loss should always be safe. If you are in doubt, discuss how to make a start with a professional. Severe calorie restrictions can be harmful to your health – both physical and emotional.²

Losing 1 to 2 pounds a week (roughly 0.5 to 1 kg) is enough for sustainable weight loss.³ To put that into perspective, if you aim to lose 1 stone (14 lbs or 6.4 kilos) it could take you roughly 7 to 14 weeks to achieve your goal.

But this is only an estimation. It could take you longer depending on your medical history, age and lifestyle.^4,5

Everyone can experience challenging beliefs about their appearance, but it doesn't always mean they are true. 1 in 5 adults in the UK report feeling shame about their body image and just over one third report feeling anxious or depressed about the way they look. So, if you are struggling with self-image, you are not alone.⁶

But, nobody deserves to put their life on hold for while they work towards a healthier weight. Your weight is only one aspect of who you are. If you’re struggling with your self-esteem, you should talk about it. Your GP can refer you for talking therapy (CBT). You can also self-refer if you would prefer.

Your therapist is there to listen in a non-judgmental way. You can share whatever you feel comfortable with, and they will be there to support you. They can help you navigate challenging situations and find solutions to issues that may have been playing on your mind. Therapy is also there to help with negative patterns of behaviour. It can help you improve how you see yourself and others around you and help build coping mechanisms during challenging times.

A useful exercise that you can do to recognise your own positive qualities is to create a journal outlining your best traits. You can ask yourself the following:

• What are the things I like about myself?
• What positive traits do I have?
• What are some of things I’ve achieved in the last:
• Week?
• Month?
• Year?

• What are my skills and how have they been useful to myself and others?

Regularly answering these questions can help you in acknowledging that there is more to you than the way that you look. You are an individual with skills and talents that are appreciated and recognised by others.

Over time your journal may help you feel more confident in doing the activities you’re interested in.

Positive self-affirmations. Look in the mirror and tell yourself 5 things you love about yourself. Although it might feel unnatural at first, gradually your mindset can shift so that you feel more positively about yourself. Negative self-talk can be one of your greatest challenges when it comes to your confidence. Reminding yourself of the characteristics you’re proud of can help you feel better about yourself.⁷

Mantras. Mantras are words or phrases that can be repeated to help you develop self-awareness and confidence. If you create a positivity journal, you can use the positive traits you have identified in yourself to create statements. Saying things like "I believe in myself," or "I am worthy of love and respect" daily can help you stop thinking negatively or dwelling on insecurities.⁷

Self-care. Take care of yourself and indulge in some “me time” every now and then – whatever that means to you. Whether that is taking an hour-long soak in the bath, treating yourself to a cup of tea and a good book or gaming with your friends after work, give yourself the time and space to feel good.⁷

Distance yourself from negativity. Avoiding negativity in your personal life or online on social media can be a challenge, but it may help with your mental health and wellbeing.⁷

Choosing to be proud of your body is not like flicking a switch. It may take time to get to a point where you are proud of what you see in the mirror, but you can get there.

Try to focus on yourself rather than comparing yourself to those around you, whether it’s your peers or social media influencers. You only get a glimpse of their reality, and you don’t know what private insecurities they may have. By focusing your attention on how you feel about yourself you can find acceptance in your self-image and start to truly like features that make you unique.

Working on your self-confidence goes hand-in-hand with feeling proud of yourself. Keep at the self-help techniques and reach out for extra support if you need it. Talk to your friends and family and you may find they have a positive opinion on the way you look that you may not have considered before.

There may be many different reasons why self-help measures aren’t making a difference to the way you feel. But all is not lost. If you are struggling with how you see yourself or find your weight stops you from doing things, no matter the reason, there are professionals out there who can help.

You can access psychological support through different pathways. You can:

• Speak to your GP about how you are feeling and ask to be referred to NHS talking therapies
• You can refer yourself for therapy online to access NHS support
• You can look online for private counselling services
• You can access support via different mental health charities like Mind which have online resources and helplines where you can speak to someone who can advise you on your next steps.

Therapy may not be for everyone. You may wish to address your weight head on. It is a long process but can be helped along with the use of medicated treatments like Wegovy, Mounjaro and orlistat. Each weight loss medication works at its best when used alongside a healthy diet and lifestyle. You can start seeing improvements in your weight within 4 weeks of starting your treatment.

Absolutely. There are so many different activities you can do that aren’t to do with food or eating. Trying out something completely different can also rejuvenate your routine and make socialising feel fun again. Find activities you can enjoy with friends or family and encourage them to try something new.

Some ideas for social events could include:

• Mini golf
• Escape rooms
• Pottery classes
• Darts
• Bowling
• Rambling (walks in the countryside).

These types of activities don’t typically require food or drink to be fun, making it easier to manage any social pressure to engage in drinking or overeating. Finding activities that don’t require a level of fitness to participate in can also make you feel less self-conscious. But if you are going to try something that requires a bit of exercise, make sure you feel comfortable. Take breaks if you need them and make sure the people you go with are supportive.

Slowly but surely, you will begin to feel more comfortable going out and socialising regardless of your weight. But if you find you are continually struggling, make sure you get support either from a friend or loved one, or a medical professional like your GP or a counsellor.

It is not uncommon for people living with obesity to also have to deal with other limiting conditions such as mobility issues, pain or depression. This can impact your mental wellbeing.

Self-help techniques, like mindfulness and good sleep can help you overcome self-limiting beliefs and boost your wellbeing. But it may also help if you take ownership of your health condition. This can lead to you feeling empowered and in control of your health.

Reaching this point is not easy but there are steps you can take to get started.

• Speak to medical professionals, like your GP, counsellors, physiotherapists and dieticians for advice and support about how best to manage symptoms at home.
• Learn more about any medicines you have been prescribed and understand why you are taking them.
• Work on building your fitness one step at a time. Gentle exercise like going for a walk, stretching or doing yoga is a great foundation for your fitness. Once you get your body used to movement you can work your way up to more intense exercise.
• Ask about anything you are unsure of. If you have a question about your condition, or medication speak up. Knowing your condition inside and out can help you feel in control.
• Communicate how you feel. Talking to friends and loved ones about how you are feeling can help get your emotions out in the open. Your support network is there to make you feel heard and help any way they can, but they won’t know unless you discuss it with them.^8,9

Once you’ve found confidence in your physical health, you may begin to see improvements in your mental health.

But if you don’t, don’t panic. This is where therapy can help. Taking through your problems, identifying limiting beliefs or behaviours and working on ways around them can give you the tools you need to overcome challenging feelings. Over time you may feel that your mental wellbeing as well as your physical health begin to improve.