Why You Need to Change Your Habits (And Why I Did Too)
It’s easy to believe weight regain happens because we’ve been ‘weak’ or ‘lazy’. That’s the story diet culture tells, and it’s the one I told myself for years. If I could just eat less, move more, or finally dig up some willpower, I’d be fine.
But biology has its own plan. After weight loss, appetite hormones surge, metabolism slows, and the body works hard to pull you back toward its old settings. That’s not weakness. That’s physiology. And unless you’ve rehearsed the routines to steady yourself when biology pushes back, old patterns slide back in.
My Defaults Weren’t Built for Balance
I’ve always had a sweet tooth. Carbs and chocolate were my comfort foods, and Diet Coke was my go-to drink. None of these are ‘bad’ in themselves - enjoyable foods can absolutely fit in a healthy life.
The problem was balance. Protein was low, water was almost non-existent, and the only exercise I did consistently was walking the dogs. Strength training? Not a chance. Over time, that meant energy dips, weaker muscles, and a body that didn’t feel capable in the ways that mattered most.
This wasn’t guilt or laziness - just cause and effect. My habits weren’t giving my body the balance it needed to stay strong.
Health Complications Made It Harder
I wasn’t starting from a clean slate. Controlled epilepsy made intense exercise risky. Chronic sinus issues left me drained. Folate deficiency and a yeast intolerance complicated nutrition.
Conditions like these don’t just affect the body - they drain mental energy too. And when energy is low, habits default to survival mode: grab quick carbs, skip activity, neglect basics like water and sleep. That’s not carelessness. That’s fatigue making the easiest option the only option.
Burnout Poured Fuel on the Fire
Then came burnout.
Work stress ramped up, caring responsibilities piled on, and my mental bandwidth shrank to almost nothing. Collapsing on the sofa and leaning on comfort food became my main coping strategies. Over two years, I gained three stone.
Not because I didn’t care. But because biology and burnout together left me without the headspace for long-term health. Every time I tried to ‘just eat less’, hunger surged and my body fought back.
The Honest but Helpful Truth
Looking back, the picture is clear:
I wasn’t protecting muscle with protein or resistance work.
I relied heavily on quick comfort foods and caffeine.
Water wasn’t even on my radar.
Health conditions shaped my choices more than I admitted.
Burnout drained my capacity to do anything differently.
My weight gain wasn’t a personal flaw. It was the predictable outcome of biology colliding with routines that couldn’t support me.
Why Habits Became the Missing Piece
The fix wasn’t cutting carbs, giving up chocolate, or punishing myself in the gym. It wasn’t about summoning more willpower.
It was about habits - small, repeatable actions that, over time, stacked in my favour instead of against me. I started where I could: adding protein at meals, drinking a glass of water daily, switching my phone off earlier at night, and weaving in basic strength moves alongside my walks.
None of it was dramatic. None of it erased biology. But slowly, those routines gave me more energy, more strength, and a sense of capability I hadn’t felt in years.
The Mirror for You
If you’re struggling with weight, it’s not about blame. It’s worth asking:
What do you reach for when you’re stressed or exhausted?
Do your meals leave you fuelled, or crashing?
Are you giving your muscles the same attention as your sweet tooth?
Are health issues or stress shaping your choices more than you’d like?
Do your daily routines support you to thrive, or just to cope?
This isn’t about restriction or perfection. It’s about whether your habits are working for you - or quietly working against you.
My Truth
For me, three stone of weight gain wasn’t a mystery. It was biology, health challenges, stress and unbalanced routines combining to pull me backwards. GLP-1 medication gave me the quiet I needed around food noise. Habits are giving me the scaffolding to move forward.
That’s the job of habits: they’re not a cure or a guarantee, but they give you the best possible chance of of feeling better in yourself.
References
Lally P et al. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol, 2010.
Sumithran P et al. Long-term persistence of hormonal adaptations to weight loss. NEJM, 2011.
Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr, 2005.
Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin N Am, 2018.
West CP, Dyrbye LN, Shanafelt TD. Physician burnout: contributors, consequences and solutions. J Intern Med, 2018.
