According to the NHS, an estimated 1 in 4 adults is obese in the UK. Whether you’re classed as obese is decided by your body mass index, which measures your weight depending on your height and even waist-to-height ratio.
Obesity can increase the risk of developing health conditions such as type-2 diabetes, cancer, cardiovascular diseases, respiratory disease and even contribute to mental health issues.
The nationwide obesity epidemic is expected to cost the NHS £9.7billion by 2050. Generally, advice to tackle it revolves around engaging in more physical exercise and dieting.
But these aren’t the biggest barriers to weight loss according to a new nationwide study of 2,000 Brits conducted by Oxford Online Pharmacy, which reveals constant cravings and mental health or motivation are the top things stopping many from reaching their weight goals.
The survey revealed 23% of respondents cited constant cravings, while 20% said mental health or motivation is the biggest barrier to weight loss.
These were the top two biggest barriers amongst all age ranges and genders.
16-24-year-olds and 35-44-year-olds were the most affected by mental health or motivation, with 27% and 25% citing it as their top blocker. Meanwhile, a quarter (25%) of 45-54-year-olds were most concerned by constant cravings. Females were significantly more affected than men, with 27% of women blaming cravings for not losing weight compared with 18% of men, and 24% vs 17% citing mental health/motivation.
Kiran Jones, Clinical Pharmacist at Oxford Online Pharmacy explains the intrinsic link between the two biggest barriers.
She says: “While many believe stress and anxiety can cause you to lose your appetite, this isn’t strictly true for everyone, certainly not in the long-term – and it’s not a healthy way to lose weight.
“When you’re feeling stressed, anxious, depressed or low on motivation, this can actually fuel cravings.
“That’s because the adrenal glands release the cortisol hormone when you’re stressed, which can increase ghrelin secretion (the hunger hormone) making you hungrier, as well as your insulin levels contributing to excess fat storage and weight gain.
“Studies also suggest you’re more likely to reach for foods high in fat and sugar when your cortisol levels are high, as they stimulate the brain’s reward system and release dopamine, leaving a temporary sense of wellbeing.
“But while these ‘comfort foods’ may regulate your emotions for a short while, this ultimately sabotages weight loss efforts and creates an unhealthy cycle of being stressed/low, eating, gaining weight and feeling down/lacking in motivation.
Here’s how to switch up your mindset and break the cycle:
1. Switch up your snacks
“Cutting out snacks isn’t an effective long-term solution, but swapping comfort foods for something lower in calories, fat and sugar will be more effective for weight loss.
“For example, swap milk chocolate for dark chocolate, which contains less added sugar and higher levels of antioxidants that can help curb cravings. Popcorn is also a great sweet snack as it’s low in calories and high in fibre.
“If you’re more of a savoury person, swap crisps for lentil or vegetable crisps which are lower in calories and fat, and provide more fibre and even protein which can satiate hunger. Salted nuts are another alternative that can fill that salty snack-filled hole.
“However, it’s important not to deprive yourself, so ensure any swaps are tasty enough replacements and allow yourself the occasional treat.
2. Monitor portion sizes
“For effective weight loss, monitor your calorie intake – especially when you’re suffering from poor mental health.
“You can do this by using a smaller plate for mealtimes or meal-prepping for the week ahead, so you know what’s on the menu each day and can control the amount of food you consume.
“A calorie deficit is key to effective weight loss as it allows the body to burn more calories than you consume.
3. Recognise unhealthy patterns
“Rather than instantly reach for the snacks as soon as you feel low, get to know your cravings and whether they’re more the product of a stressful event than actual hunger.
“If you’re suffering with your mental health, it’s also not uncommon to engage in irregular eating patterns, which can have an impact on mood and energy levels.
“To help you keep track, consider taking a food diary to monitor your eating patterns for a week or so. This will help you to practice mindful eating and recognise and fix unhealthy patterns to get you back on track with your weight loss goals.
4. Engage in regular exercise
“When you’re in a bad place, regular physical activity can be the best way to reduce cortisol and stimulate the release of endorphins.
“This will make you less likely to crave sugary and fatty foods and boost your mood.
“Plus, once you’ve boosted your mood and curbed your cravings, there’s bound to be additional weight loss benefits as long as you’re consistent.
5. Seek professional support
“If you’re struggling to lose weight naturally or are experiencing with stress, anxiety or depression, speak to a medical professional for advice before continuing on your weight loss journey.
“If you’re considering weight loss medications, GLP-1 receptor agonists, like Mounjaro and a new drug, Retatrutide, have been found to decrease ghrelin levels and therefore cravings to decrease food intake and aid weight loss.
“However, before exploring any alternative treatment for weight loss, consult your doctor, a specialist or a registered pharmacist. Never try to obtain the medication without a consultation.
“If you believe you have an unhealthy relationship with food that’s affecting your emotional wellbeing or physical health and can’t break the cycle, help is available via the NHS, mental health charities like Shout or eating disorder charity Beat.
You can view the full findings here.
Thinking of Dieting for Summer? Here’s Why It Might Backfire