The Problem with Focus on Weight Loss
- Tonia Trainer
- 3 days ago
- 7 min read
We live in a world obsessed with numbers on a scale.
From media to casual conversations, weight is often centre stage when we talk about health.
When people realise that I am a personal trainer, they will often tell me, ‘oh, I need to lose x amount of weight’. Or perhaps, ‘I have lost weight before - I just need to get back into (whatever thing I was doing before)’.
The focus is on weight, the numbers on a scale and the calories. There is usually no consideration of WHY things stopped working or indeed what constitutes long-term sustainable fitness. There is the old saying ‘do what you’ve always done, get what you’ve always got’ – and when it comes to rollercoaster dieting this couldn’t be more apt. If you buy into a fitness programme based on weight loss or body image alone, you may be at risk of repeating the toxic cycle of weight loss and subsequent weight gain.
Think for a moment about those rapid weight loss diets. They promise dramatic results, and maybe the number on the scale does drop initially, perhaps even for a few weeks after the programme is complete. However, research shows that such diets can be ineffective in the long run. Fixating solely on numbers can be a bumpy road, often leading to frustration and a cycle of unsustainable quick fixes.
The ‘before and after photos’ shown to demonstrate the success of participants never seem to show what people look like two years down the line…
So, what is it that creates such a rollercoaster scenario? Surely after coming through such a programme, we must know what to do and not do to?
Many programmes don't address our underlying habits and behaviours that contribute to our overall health. When the novelty wears off, or life throws a curveball, it's easy to slip back into old patterns (which are often coping mechanisms) and of course the weight creeps back on.
Many people by middle age have tried several different diets and programmes. This "yo-yo dieting" can be detrimental to our metabolism and overall wellbeing.
Why does this happen? Perhaps because these diets often involve extreme restrictions that are difficult to maintain. If you have ever been through a diet and come out feeling hungry – then that is a case in point.
Media images of how we ‘should’ look can also be really damaging. Unrealistic body types are often promoted – and celebrities are rarely upfront about the cosmetic enhancements that they have undertaken. The bodies we are being shown are by no means natural nor are they easy to accomplish for the average person.
It should be noted that the ‘body positivity’ movement can be equally damaging. Whilst it is true that health comes in many shapes and forms, we know that generally obesity causes many preventable health issues. So a movement encouraging us not to care about our health & diet is a dangerous one.
Nonetheless, constantly focusing on losing weight can lead to an unhealthy obsession. Every fluctuation on the scale can dictate our mood and self-worth. It can create a negative relationship with food and our bodies, potentially leading to anxiety and disordered eating patterns.
Imagine constantly thinking about a single number – it's exhausting and takes away from enjoying the process of becoming healthier – and indeed, takes away from the process of living and enjoying life.
When I was training to become a personal trainer, my coach told me that my two stone weight loss goal was ‘not a goal’ and that I should find a better goal. After some pushback from me; ‘it is a goal. It’s my goal!’, my coach pointed out that if we have weight loss/ numbers/ calories as a goal, then generally that is all we will think about. Having lived through the eating-disorder riddled 90’s and had my own struggles, this was music to my ears. What a relief to not have to worry about weight. So, I changed my goal. And indeed, after much research in subsequent months into what creates sustainable change, shifted my whole approach to fitness. The weight loss happened and has been sustained – but it was not my focus.
Life is so much more complex than one number – as is long term weight management. We know that our habits dictate our behaviour.
There is no good in the long term if we do not look at behaviour change. Addressing behaviour change requires an approach that targets our habits and our triggers – and that is certainly not something that happens overnight (nor in two or three months). It can take up to 9 months to change a habit.
The key is to focus on something that becomes a positive goal – and the weight loss can then occur as a secondary effect.
It is important not only to have a goal, but to understand the triggers for our habits. If for example someone is an emotional eater, without identifying the root causes (and putting into place coping mechanisms) or even signposting to therapeutic interventions, the long term habit change will not take place.
Many diets address the symptoms (in times of stress, boredom, loneliness, sadness, overwhelm we may turn to snacking, eating high carb, high sugar, high fat foods) but do not address the root causes of people’s behaviour, hence they not suitable for long term sustainable approaches. Perhaps the root cause of the coping mechanisms might stem from trauma - in which case it's important that you are signposted to additional support from professionals who are able to help you to understand how to heal.
Shifting the Focus: Meaningful Goals for Lasting Wellbeing
So, if not weight, what could we focus on? The great news is there are so many other powerful and motivating goals that contribute to genuine health and well-being, and often lead to sustainable weight management as a happy side effect. Since becoming a personal trainer and health coach, I have advocated for a holistic approach to health and fitness, with a focus on alternatives to obsessing about weight. Let's explore some of these:
Movement: Instead of aiming for a specific weight, how about setting a goal to walk or run a certain distance each week? Maybe you aim for 5 kilometres by the end of the month or increase your daily step count by 1000. The satisfaction of achieving a physical feat, like completing a 5k or noticing you can walk further without getting tired, is incredibly rewarding and builds consistent activity into your routine.
Strength and Stamina: Forget the scale and focus on what your body can do. Aim to do a few more press-ups each week, hold a plank for longer, or lift heavier weights (safely, of course!). These goals build strength, improve your metabolism, and give you a tangible sense of progress.
Sleep: Quality sleep is a cornerstone of good health. Setting a goal to get an extra 30 minutes of sleep each night (or at least going to bed earlier / switching off screens an hour or two before bedtime) or establishing a consistent bedtime routine can have a profound impact on your energy levels, mood, and even your hormones that regulate appetite.
Manage Stress: Chronic stress and the resultant raised cortisol and adrenaline levels can sabotage even the best intentions. Cortisol raises your blood pressure, blood sugar and insulin production, while simultaneously suppressing your immune system. It has been linked to weight gain and other metabolic disorders. Excess adrenaline can lead to increased heart rate, elevated blood sugar, increased blood pressure and risk of cardiovascular disease. Focusing on incorporating stress-management techniques like mindfulness, meditation, or spending time in nature can improve your overall wellbeing and indirectly support healthier choices. As a personal trainer qualified in mindfulness, I incorporate this into my work with clients.
Reverse the ‘Deprivation’ Mentality: Instead of restricting entire food groups, focus on adding beneficial foods to your diet. Aim to include an extra serving of fruits or vegetables each day, swap refined grains for whole grains, or ensure you're getting enough protein and fibre at each meal. These changes nourish your body from the inside out.
Hydration: Simply focusing on drinking enough water throughout the day can make a big difference to your energy levels, digestion, and even help you feel fuller. Set a goal to drink a certain number of water bottles or track your fluid intake.
Reduce Sedentary Time: Incorporating small bursts of activity throughout the day, like chair exercises at your desk or short walks during lunch breaks, reduces sedentary time, improves metabolic function, and can contribute to sustainable weight loss by breaking up prolonged periods of inactivity.
Digital Detox: Reducing time spent on a screen can help to improve sleep, focus, attention and mood. It can also help to reduce sedentary time when we put down our phone and go and do something active instead.
Mindful Eating: Looking at how we eat as well as what we eat can potentially lead to better portion control and a greater awareness of satiety cues, indirectly supporting weight management.
By shifting our focus from the often-fluctuating number on the scale to these process-oriented goals, we cultivate a healthier relationship with our bodies and the journey towards well-being. The great news is that the Live Yourself Better approach to lifestyle fitness considers a holistic approach – meaning I am trained to support you in putting together all of the pieces of the puzzle.
Having worked on the National Diabetes Prevention Programme since the beginning of 2024, I am experienced in supporting behaviour change. I work with around 10 groups of people – up to 25 in a group - at any time.
On the course (which lasts 9 months), whilst weight and waist measurements are collected, the primary focus is on behaviour change – making small, sustainable changes. And people who need to lose weight do lose weight – often as a secondary effect of focussing on the small changes day to day.
I always say ‘your day is a series of choices; each one is unrelated to the last. It is this series of choices that build our health, both now and in the long term’.
Ultimately, true health is about feeling good, having energy, and building sustainable habits that support a vibrant and fulfilling life.
So, maybe it's time to step away from the scales and step into a more holistic approach to your wellbeing.
Fancy changing habits? Sign up to my FREE habit changer challenges and receive weekly support by email Live Yourself Better | personal trainer
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Tonia Dunn is an exercise referral and personal trainer CIMSPA member, an Associate Member of the Faculty of Public Health, a health coach based in Birmingham, UK. She is trauma-informed and offers home-based and outdoor personal training and health coaching sessions either 1:1 or small group, tailored to meet your needs. Sessions are in person within 5miles of B73 or online. If you are keen to get off the rollercoaster and improve your health and fitness, why not book a free trial session with Tonia using the link below?
Or if you have any questions please feel free to text, WhatsApp 07729906121 or email trainertonia@gmail.com
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