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Struggling With Weight Loss
Approximately half of all U.S. adults try to lose weight each year, with recent data showing the rate at around 49-55%. Globally, a survey found that 45% of people worldwide were trying to lose weight in 2021, while another report from 2022 stated the figure is 52% for adults worldwide. These figures vary by demographics such as sex, age, and location.
Although 43% of Americans believe that they are overweight and 55% say that they want to slim down, studies show that a majority who try to lose weight, particularly through dieting, are unsuccessful in the long term. For example, up to 95% of people who lose weight regain it within a few years. Additionally, fewer people are actively trying to lose weight compared to previous decades, and many who start the year with a goal fail to maintain it.
In the United States
- Adults: Around 49% to 55% of U.S. adults attempt to lose weight in a given year, with one report from 2013–2016 finding that 49.1% tried to lose weight, and a more recent 2024 poll showing 55% wanted to.
- Women vs. Men: Women consistently report higher rates of weight loss attempts than men. For example, in a 2013–2016 survey, 56.4% of women and 41.7% of men tried to lose weight.
- Adolescents: In 2013–2016, 37.6% of adolescents aged 16–19 reported trying to lose weight in the previous 12 months.
Globally
- Worldwide: A 2021 global survey found that 45% of people were trying to lose weight. A different 2022 report stated that 52% of the world’s adults are trying to lose weight.
- Regional differences: One study on general populations found a higher prevalence of weight loss attempts in Europe/Central Asia (61.3%) compared to other regions.
Why People Give Up
- Weight Regain: A common reason for giving up is that the weight lost is eventually regained. Multiple studies say that a large percentage of people regain the weight they’ve lost, often within the first few years.
- Unrealistic Expectations: Some people set goals that are too difficult to achieve, which can lead to discouragement and quitting. For example, many individuals aim for a weight loss that is significantly greater than what a doctor might recommend for health improvements.
- Unsustainable Methods: Many diets are difficult to maintain long-term, making it hard to sustain the weight loss. Lifestyle changes that are more sustainable are often more effective for long-term success.
Statistics on Weight Loss Attempts
- Despite the challenges, many people still try to lose weight. For instance, one study found that nearly half of U.S. adults (49.1%) attempted to lose weight in a 12-month period between 2013 and 2016.
- Another study from 2017 showed that while more people were overweight or obese, fewer were actively trying to lose weight compared to previous years.
The Role of Mindset
- Recalibrating expectations can help with long-term success. Focusing on healthy, sustainable weight loss rather than a specific number on the scale can lead to better results. People who achieve and maintain a weight that is healthy for them are more likely to succeed than those who chase a “dream” weight.
- Preventing small weight regain from turning into a larger relapse appears critical for long-term success.
Common Diet Mistakes People Make During Weight Loss, According to Nutrition Experts
Most people follow diets with the best intentions, but if those diets aren’t done correctly, they can harm more than help.
“Research shows that 60% of people on diets end up breaking the rules without realizing it,” says Maria AbiHanna, nutrition expert at Food Label Maker. “That’s the danger. People think they’re ‘doing keto’ or ‘eating clean,’ but in practice they’re eating in ways that get them further away from their goals.”
Food Label Maker, a nutrition label maker, has asked its experts to break down the top traps in keto, vegan, intermittent fasting, and clean eating, along with the smarter swaps that make these diets actually work.
1. The Keto Plate That’s Just Bacon and Butter
Keto is very good for rebalancing metabolism and achieving quicker weight loss. The mistake many dieters make is treating it as a free pass for bacon, butter, and cream. Just 100g of bacon contains 42g of fat and 14g saturated fat, which is over 70% of the daily recommended limit in one go. Dietitians warn that this can inflame the body and undo the benefits of keto.
How to Do It Right:
- Focus on nutrient-dense fats: avocado, olive oil, nuts, and seeds.
- Keep processed meats to a minimum. Keto isn’t an all-bacon diet.
2. The Vegan Freezer Full of Mock Meats
A plant-based diet should center on vegetables, beans, and legumes. The mistake many vegans make is relying on soy patties and fake nuggets, which often contain 400–600mg of sodium per serving and starch fillers. A study in Nutrients shows that diets built on mock meats lose many of the health benefits plant-based eating is supposed to have.
How to Do It Right:
- Build meals around lentils, beans, and chickpeas.
- Keep mock meats as an occasional convenience, not the base of your diet.
3. The Intermittent Faster’s Pastry Fix
Fasting can improve insulin sensitivity. The mistake is breaking the fast with a croissant and juice, which hits you with 30–40g of refined carbs into your system and erases the benefits.
How to Do It Right:
- Breakfast with protein: eggs, Greek yogurt, or a shake.
- Save refined carbs for later meals, once blood sugar is stable.
4. The Clean Eater’s Dessert-for-Breakfast Bowl
Acai bowls full of granola, nut butter, and fruit look healthy, but they can reach 600 calories and 40g of sugar in one sitting. “It’s breakfast with the metabolic profile of dessert,” says Maria AbiHanna, nutrition expert at Food Label Maker.
How to Do It Right:
- Blend unsweetened acai with spinach and protein powder.
- Keep toppings light, such as chia seeds or a few nuts.
Helpful Diet Tips
To diet properly, focus on a balanced diet by eating plenty of fruits, vegetables, and whole grains, and lean protein. Limit processed foods, saturated fats, added sugars, and excessive salt. Staying hydrated by drinking plenty of water and staying physically active are also key components of a healthy diet.
Build Meals Around Whole Foods
- Fruits and vegetables: Aim for at least five portions of a variety of fruits and vegetables a day. They should make up about half of your plate.
- Grains: Base meals on high-fiber, starchy carbohydrates like potatoes, brown rice, and whole-wheat pasta.
- Protein: Include a variety of protein sources like beans, fish, eggs, lean meats, and poultry. Eating protein helps you stay full.
- Healthy fats: Choose unsaturated oils like olive or canola oil, and eat healthy fats from foods like nuts and avocados in moderation.
Reduce or Limit Certain Foods
- Added sugar: Limit foods and drinks with added sugar, such as soda, desserts, and sugary snacks.
- Salt: Reduce your salt intake to less than 6g per day for adults.
- Saturated fat: Cut down on saturated fats and choose healthier alternatives.
- Processed foods: Minimize highly or ultra-processed foods, which often have high amounts of fat, sugar, or salt.
Drink Plenty of Fluids
- Water: Make water your primary beverage. Stay hydrated by drinking 6 to 8 glasses of fluid a day.
- Limit other drinks: Avoid sugary drinks like soda and fruit juice, and choose unsweetened options instead.
Practice Healthy Eating Habits
- Eat mindfully: Pay attention to your food and avoid distractions like TV or your phone during meals to be more aware of fullness cues.
- Eat smaller meals: Eating smaller meals more often can help manage hunger.
- It’s okay to say no: You are under no obligation to clear your plate. Stop eating as you begin to feel full to avoid overeating.
- Plan ahead: Plan meals for the week and prepare as many as possible at home to ensure you are eating nutrient-dense foods.
- Stay active: While you can lose weight without exercise, regular physical activity helps burn calories and has many other health benefits.
This article was written at the WHN News Desk in collaboration with Mildred Greens on behalf of Food Label Maker, a cloud-based platform that offers powerful recipe formulation, precise nutrition analysis, and guaranteed regulatory compliance, tailored to meet your unique needs.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
