I get it. You’re exhausted—physically, emotionally, mentally. The idea of starting a weight loss journey feels like climbing Everest in flip-flops. Yet you’re still wondering how to lose weight with no energy or motivation. You’re tenacious. You’ve tried everything, from meal replacement shakes that taste like cardboard to workout plans that promise the body of a Greek god but leave you feeling like you’ve been hit by a bus.
Every time you muster up the courage to start, something knocks you back: work stress, family commitments, or just the overwhelming fatigue that settles in your bones like an unwanted houseguest. You tell yourself, “I’ll start on Monday,” but Monday never feels right.
Sound familiar? Trust me, I’ve been there. I have 3 kids, a job and a business to run… And so have the people I work with every day. It’s not just about lacking motivation—it’s like motivation packed up and left town years ago. And energy? You’re lucky if you’ve got enough to get through the day, let alone haul yourself to the gym.
Let’s face it: If willpower were enough, you’d already be there. But willpower is fickle, especially when life keeps throwing you curveballs. And you’re not alone in feeling stuck. Most of us have had that moment (or a hundred moments) when we’re scrolling through social media at 2 am, overwhelmed by before-and-after photos and wondering why that can’t be us. It’s easy to feel defeated before you even start.
So why does it feel like such a slog? And how do you find the spark when all you feel is burned out? Let’s break it down and find a way forward that doesn’t involve punishing diets, impossible exercise routines, or shaming yourself into change. There’s a better way, and it starts with understanding why this feels so damn hard—and why that’s okay.
Why We’re All Struggling with Weight Loss Right Now
Here’s the truth no one likes to admit: losing weight when you’re constantly tired and unmotivated is hard. Not just a little challenging, but feels-like-you’re-dragging-a-truck-up-a-hill hard. And it’s not just you—it’s human biology.
See, your body is wired for survival, not weight loss. When you’re stressed or sleep-deprived, your body goes into conservation mode, holding onto fat like it’s the last Twix in the apocalypse. Your hormones—particularly cortisol (the stress hormone) and ghrelin (the hunger hormone)—team up against you, making you crave high-energy, comfort foods. Your brain, trying to protect you, will push you towards easy dopamine hits: chocolate, crisps, takeout.
And the more you’re stuck in this cycle of stress and fatigue, the harder it becomes to make healthy choices. You’re not just fighting cravings; you’re battling your own biology. It’s no wonder the idea of starting a new diet feels impossible when your brain’s main concern is just getting you through the day in one piece.
The Common Mistakes We Make (And Why They’re Totally Normal)
We’ve all been there: reaching for the quick fix. Maybe you’ve tried juicing, fasting, or the latest celebrity-endorsed diet that promises instant results. It works for a week, maybe two, but then life gets in the way. And when the novelty wears off, you’re left feeling worse than when you started.
The mistake isn’t trying something new—it’s expecting that something radical will be the magic bullet. The issue is that these quick fixes are built on the fantasy of perfect conditions: when you’ve got time, energy, motivation, and zero distractions. But life isn’t like that. There’s never a perfect moment to start, and waiting for one only sets us up for disappointment.
Another big pitfall? Beating yourself up when things don’t go to plan. You skip a workout or have a takeaway, and suddenly it feels like all is lost. But here’s the thing: slip-ups aren’t failures; they’re part of being human. The real danger isn’t in the occasional detour but in letting those moments derail your entire journey.
The Science: Why Motivation Isn’t the Magic Ingredient (and What Really Works)
Let’s get into a bit of the science. Motivation is often seen as the holy grail of weight loss, but research tells a different story. Studies show that motivation is unreliable—it comes and goes like the British weather. What actually drives lasting change is habit formation, environment, and small, sustainable actions that fit into your real life (Lally et al., 2010).
Your brain thrives on routines and defaults. It’s why brushing your teeth every morning doesn’t take any motivation—you just do it. This concept, often referred to as “automaticity,” is the cornerstone of habit formation. It’s about making healthy choices feel as automatic as that first cup of coffee in the morning (Wood & Neal, 2016).
What’s more, research highlights that willpower is like a muscle—it gets tired (Baumeister et al., 1998). When you’re running on empty, your willpower reserves are shot. That’s why those 10 pm snack attacks happen, or why getting up early for a workout feels impossible after a rough night’s sleep.
But here’s the good news: change doesn’t need to start with a huge burst of effort. Small, consistent actions, like drinking an extra glass of water a day or adding a 5-minute stretch before bed, create momentum. And that momentum, over time, leads to bigger, more sustainable shifts.
The Real Solution: Building the Foundations of Deep Health
So, what does work when you’re running on fumes? It starts with a shift in mindset and approach. Instead of focusing on losing weight, let’s look at how we can support your overall health—your energy, your mindset, your habits—in a way that feels manageable and sustainable.
1. Tiny Habits That Make a Big Impact
Forget the grand plans and massive overhauls. The secret lies in small, simple changes that are so easy you can’t help but succeed. Think: adding an extra vegetable to your dinner, swapping one sugary drink for water, or setting a timer for a 10-minute walk during your lunch break.
These tiny shifts build a sense of achievement. They’re your little wins, and they add up over time, boosting your confidence and making you feel capable of more. Plus, they don’t require a ton of energy or motivation—just a little nudge in the right direction.
2. Prioritising Sleep and Stress Management
No one wants to hear it, but sleep and stress management are the backbone of weight loss, especially when you’re low on energy. Poor sleep messes with your hunger hormones, making you crave all the wrong things (Taheri et al., 2004). Stress does the same, sending you running for comfort foods as a coping mechanism.
Improving your sleep doesn’t mean a complete bedtime overhaul. Start by setting a consistent sleep schedule—going to bed and waking up at the same time each day. Even that simple step can improve your sleep quality. As for stress, incorporating small mindfulness practices, like a 5-minute breathing exercise, can calm your nervous system and reduce those cortisol spikes.
3. Fueling Your Body, Not Restricting It
Ditch the diet mentality and focus on nourishment. This isn’t about starving yourself or cutting out entire food groups. It’s about finding foods that energise you, keep you full, and make you feel good.
Start with balanced meals: protein, healthy fats, and fibre-rich carbs that don’t send your blood sugar on a rollercoaster ride. It’s not about eating “perfectly”—it’s about eating in a way that leaves you satisfied, not starving. A well-fuelled body has more energy and less need to overeat later on.
4. Movement That Feels Good
Exercise doesn’t have to mean gruelling gym sessions or punishing yourself with cardio. Movement is anything that gets your body active and your heart rate up. It could be dancing in your kitchen, gardening, or walking the dog.
Start with what feels manageable. If it’s 5 minutes of gentle stretching or a slow walk around the block, that’s perfect. The goal is to create a positive association with movement, something that feels like self-care, not self-punishment.
5. Cultivating Self-Compassion
This might sound woo-woo, but self-compassion is a game-changer. When you’re kind to yourself—especially during those tough moments—you’re more likely to stick with your goals. Research shows that self-compassionate individuals are more motivated, less likely to give up after a setback, and have better mental health (Neff et al., 2005).
The next time you miss a workout or eat something “off plan,” remind yourself that this is part of the process. You’re human, not a robot. Show yourself the same grace you’d show a friend.
A Hopeful Future: You’ve Got This (Even When It Doesn’t Feel Like It)
This isn’t about overhauling your life overnight or expecting yourself to run marathons when you’re running on empty. It’s about taking one small step at a time, stacking little wins, and focusing on progress, not perfection.
If you’re feeling stuck, it’s okay. Start with one tiny action today—drink that glass of water, go for that walk, swap that snack—and see how you feel. Let’s build habits that work with your life, not against it. And remember, you don’t have to do this alone.
I’m offering two weeks of free coaching to help you get started on your journey. No pressure, just support, and practical tips tailored to your life. Let’s find your energy, build your confidence, and create lasting change—together.
Because you’re worth it, even when you don’t feel like it.
References:
- Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.
- Wood, W., & Neal, D. T. (2016). Healthy through habit: Interventions for initiating & maintaining health behavior change. Behavioral Science & Policy, 2(1), 71-83.
- Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252-1265.
- Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), e62.
- Neff, K. D., Hsieh, Y. P., & Dejitterat, K. (2005). Self-compassion, achievement goals, and coping with academic failure. Self and Identity, 4(3), 263-287.
This article is all about meeting you where you are, understanding the real-life barriers you face, and helping you take the first step towards a healthier, more energised version of yourself. You don’t need to have it all figured out; you just need to start.