"I Want To Lose Weight, But I Keep Eating" - And What To Do Instead
- Paulina Hupka
- Apr 14
- 6 min read
The desire to lose weight is often less about the number on the scale and more about wanting to feel safe in your body, at peace in your mind, or accepted by society.
Whether your reasons are personal, medical, emotional, or all of the above - what matters most is how you approach this journey.
And here’s where many of us stumble: we enter the process with a mindset of restriction and punishment. We try to force the body into submission rather than working with it.
The plan usually sounds like this:
“No more sugar. Ever.”
“Low-carb only.”
“I just need to drink more water and push harder at the gym.”
“If I burn X calories, I earn Y food.”
This approach might feel productive for a few days, maybe even a few weeks.
But eventually, something inside begins to push back. You find yourself saying:
"I want to lose weight but I keep craving sugar."
“I want to lose weight, but I keep overeating junk food.”
"I want to lose weight, but I feel hungry all the time."
“I want to stop bingeing, but I can’t seem to stay away from junk food.”
"I want to lose weight, but I keep eating sugar."
“Why do I keep sabotaging myself?”
Here’s What’s Really Happening
Your body is wise.
It was never designed to obey rules detached from your real life.
When you impose rigid restrictions - especially when cutting out carbs or sugar entirely - you’re depleting your body’s primary source of energy.
At first, your system draws from its stored glucose. You may lose a bit of weight.
But once those tanks run dry, your body raises a red flag.
Low energy. Brain fog. Dizziness. Cravings are so strong they hijack your willpower.
This isn’t a failure of discipline.
It’s biology.
Your nervous system is on high alert, trying to protect you.
Your body reacts with internal, biological stress.
Your body is literally begging for fuel - not just to get through the day, but to restore its reserves.
You might have conflicting thoughts: "I want to lose weight, but my body craves sugar."
So you eat the cookies. Maybe the whole box.
Not because you’re “weak,” but because your body is trying to survive.
But then comes the shame.
You tell yourself:
“I’ve already messed up. Might as well eat the rest of the ice cream too. I’ll start again tomorrow.”
And tomorrow?
You start strong.
A healthy breakfast, a light lunch.
But the afternoon crash rolls in.
The caffeine isn’t cutting it.
You’re hungry, stressed, overstimulated - you're still processing your workday, interactions with colleagues and traffic.
Dinner is supposed to be salmon and broccoli, you've planned this - but that doesn’t feel comforting.
It feels like one more task.
You’re drained, irritated, overwhelmed.
The cravings return with force.
And once again, you find yourself back in the pantry, back in the cycle - followed by more shame, guilt and maybe self-hate "Why do I keep craving sugar? Why is this always happening to me?"
Sound familiar?
This isn’t just a willpower issue. This is what I call the physiology of restriction.
It's the start of the binge cycle: Restriction, Cravings, Bingeing, Guilt, Shame, Self-Doubt
When you fight your biology with logic, you're disregarding everything you already know about yourself: your food preferences, and food sensitivities and you might be eating something that isn't good for YOU.
One part of you clings to the rules, while the other is simply trying to feel safe.
So What To Do Instead When You're Trying To Lose Weight?
First, let go of the belief that rules will save you. Instead, reconnect with your body’s wisdom.
If you're a busy professional, you're already balancing meetings, deadlines, family responsibilities, and the never-ending to-do list.
That’s a full plate, energetically speaking.
Chronic stress alone is enough to trigger sugar cravings - even without dietary restriction.
When your nervous system is in a constant state of survival (fight-or-flight mode), your body demands quick energy.
Sugar is the fastest source.
So, even without “emotional eating,” your physiology pushes you toward those foods.
This is why daily grounding practices are essential - not optional.
These help your body remember what safety and balance feel like.
That might look like
5 minutes of meditation
slow cooking, journaling
a walk in the fresh air
even putting on music while preparing your meals
When you feel grounded, your choices become wise, not reactive.
Wisdom Can Sound Like This:
“This influencer said these supplements are good for weight loss. But are they good for me? Based on the ingredient list, I don't think it will be helpful for ME."
"Sugar leads to weight gain and weight gain can lead to other illnesses and increase inflammation. Weight loss is important for me! It would be best to completely avoid sugar. But that is very difficult to accomplish and I love chocolate chip cookies and my best friend's lemon cake.
A woman contemplating her next steps to lose weight from a wise mind So, completely avoiding it in an instant will be difficult for me. It's better when I start to reduce
it step by step.
Where in my life do I eat or drink sugar that I can replace with a healthier option? Then, I can still cut out more sugar."
Reducing sugar might mean drinking coffee with less sugar - or learning to enjoy it without any.
Maybe I can replace that daily soda with sparkling water and a splash of juice.
Maybe dessert becomes something special again, not a daily occurrence.
These reflective questions are based on the body-mind connection and come from using it wisely.
This is not about being perfect. It’s about being intentional and responsive.
Your Physiology Needs Fuel - Not Punishment
Let’s talk about food itself.
To balance blood sugar, reduce cravings, and restore energy, your meals need to include:
Protein at every meal (for satiety and muscle preservation)
Fibre - 30g daily - from whole grains, legumes, vegetables, fruit, seeds, and starchy foods
Complex carbohydrates - slow-release energy that doesn’t spike blood sugar
Healthy fats - like extra virgin olive oil, nuts, seeds, and avocado
Carbohydrates are not the enemy.
They are one of your body’s favourite sources of energy - especially when they come from whole, fibrous, nutrient-dense sources.
A nourishing plate, rich in colour and texture
keeps you full longer
supports hormone balance
helps stabilize your nervous system.
Quality Over Quantity
Not all calories are equal.
Highly processed, low-quality foods may fill your stomach, but they don’t feed your cells.
They offer little nutritional return.
When your meals are nutrient-poor, your body keeps asking for more - because it still hasn't received what it needs.
What About Calories?
Yes, energy balance matters, but you are not a machine.
A toddler’s diet of 1,000–1,400 calories is not appropriate for a grown adult navigating full days of responsibilities and stress.
Instead of chasing extreme restrictions, aim for gradual change.
Sustainable weight loss means about 0.5 kg (1 lb) per week.
That may require a modest calorie reduction, but not deprivation.
Your body needs enough fuel to function, repair, and thrive.
If you want a general idea of where you are, I’ve created a spreadsheet to help you assess your current intake.
But remember: use it as a compass, not a command.
No number should override your body’s lived experience.
A New Paradigm
This isn’t just about eating less.
It’s about living more fully - rooted in nourishment, not in shame.
Balanced meals, daily mindfulness, and self-respect are far more powerful than food rules.
You are not broken. You are not lazy. Your body is communicating with you.
The question is: Are you ready to listen?
Choose one thing you can do today to start your weight loss journey from a holistic perspective!
Faizan U, Rouster AS. Nutrition and Hydration Requirements In Children and Adults. [Updated 2023 Aug 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK562207/
Linehan, M. M. (2014). DBT? Skills Training Handouts and Worksheets, Second Edition. Guilford Publications
