How Do I Start Losing Weight After Years of Struggle? 5 Practical Tips to Help

If you’ve spent years struggling with weight loss, emotional eating, and feeling like nothing works, you’re not alone. The journey to your ideal weight can feel overwhelming, but the good news is that you can turn things around. But (BUT)… you won’t turn it around with a quick fix, fad diet, or unnatural jabs – instead, what you need is a fresh, sustainable approach based on mindset, behavior change (by healing the root), and consistent action.

In this article, I’ll share five practical tips to help you finally break free from the cycle of frustration with your eating and your weight so that you can set yourself up for long-term success (yay!).

How Do I Start Losing Weight After Years of Struggle? 5 Practical Tips to Help

1. Reflect on Why Past Efforts Didn’t Work

Before moving forward, it’s important to take a step back and identify why your past attempts to lose weight didn’t work. Why? Because if we just steamroll forward without paying attention to past cycles, then what will really change?

Many women find themselves caught in these patterns:

• Unrealistic diets that are impossible to sustain long-term.
• Lack of focus on mindset, which leads to self-doubt and frustration.
• No accountability or support to help you stay on track.

Journal exercise: Write down three reasons why previous attempts haven’t worked.

Use these insights to guide a new, more sustainable approach moving forward!

2. Shift Your Mindset to Start Losing Weight

Weight loss begins in the mind before it ever shows up on the scale. If you’ve spent years doubting your ability to succeed, it’s time to reframe your thinking and create a mindset that supports your goals.

Here are a few mindset shifts to help:

• Replace Negative Self-Talk: Instead of saying, “I always fail,” try, “I am learning, and every step is progress.”
• Focus on Small Wins: Celebrate every small achievement, whether it’s drinking more water, making healthier food choices, or being active for a few minutes.
• Create a Daily Ritual: Start each morning by setting a simple goal for the day, such as “I’ll take a 10-minute walk” or “I’ll choose a balanced lunch.”

These small actions build momentum and help shift your mindset toward long-term success.

3. Build Consistent, Manageable Habits

Rather than trying to overhaul your entire lifestyle at once, focus on building small, manageable habits. These habits can lead to lasting change when practiced consistently. Consistency is the key!

Examples of habits to focus on:

• Mindful Eating: Slow down and really enjoy your meals. This can help you better tune into your body’s hunger and fullness cues.
• Meal Planning: Plan your meals ahead of time so you’re prepared and less likely to make impulsive food choices.
• Daily Movement: Whether it’s a short walk or stretching, find ways to incorporate movement into your day.

Remember, consistency is key.

It’s not about perfection—small, sustainable habits will lead to bigger changes over time.

4. Tackle Emotional Eating

Emotional eating is a common obstacle for many women. When food becomes a way to cope with stress, sadness, or boredom, it can feel impossible to stay on track.

Here’s how to address emotional eating:

• Pause Before Eating: Ask yourself, “Am I hungry, or is this emotional?” This small pause can help you become more aware of your eating habits.
• Identify Triggers: Keep a journal to track the emotions or situations that lead to overeating. Understanding your triggers is key to breaking the pattern.
• Find Healthy Alternatives: Instead of turning to food when stressed, try journaling, taking a walk, or practicing deep breathing.

You don’t have to cut out all comfort foods if you’re able to eat them in moderation, but finding healthier ways to cope with emotions will help you gain control over emotional eating.

5. Create a Simple, Flexible Plan

A complicated, rigid plan can be overwhelming and hard to stick to. Instead, create a simple, flexible framework for your day that works for you.

Here’s an example of a simple daily plan:

• Morning: Set a small goal for the day and eat a healthy, balanced breakfast.
• Afternoon: Focus on portion-controlled meals that include whole foods.
• Evening: Reflect on what went well and set an intention for tomorrow.

Your plan should be adaptable. The goal is to create a structure that supports your lifestyle, not adds stress.

Lasting Change IS Possible

Starting fresh after years of struggle can feel daunting, but with the right mindset, habits, and support, lasting change is possible. By reflecting on past efforts, shifting your mindset, building small habits, addressing emotional eating, and creating a simple plan, you’re taking the first steps toward sustainable weight loss.

You’re not starting over; you’re starting wiser (nice!!). Every small step you take brings you closer to the healthier, happier life you deserve.

Ready to Take the First Step to Start Losing Weight Now?

If you’re ready to break free from frustration and achieve lasting weight loss, I’m here to help. I offer personalized coaching to support amazing women in overcoming mindset blocks to make weight loss struggle-free. Apply for a complimentary weight loss discovery session [here], and let’s start your journey toward lasting change today!