Weight loss struggles?

For many persons, weight loss feels like a constant cycle of effort, frustration, and disappointment. New diet plans are tried, gym memberships are started, and calorie counts are memorised, yet results often fall short or do not last.

According to Dr Rivane Chybar-Virgo, a leading behaviour-health specialist, the missing piece in many weight-loss journeys is not the food itself, but the mindset behind eating.

“Weight loss is not just about what you eat. It is about how you think, how you cope with stress, and the habits you’ve formed over time. If the mind isn’t addressed, the weight almost always comes back,” she said.

Many people approach weight loss as a short-term challenge rather than a lifelong shift in habits.

“Crash diets and extreme restrictions may produce quick results, but they do not address the behaviours that caused weight gain in the first place. When the diet ends, old habits often return, and so does the weight,” Dr Chybar-Virgo said.

She points to emotional eating, stress, poor sleep, and unresolved psychological triggers as common saboteurs of even the best nutrition plans.

This holistic view is increasingly supported by public health authorities, especially as non-communicable diseases (NCDs) continue to drive illness and death in Jamaica. According to the Ministry of Health and Wellness (MOHW), approximately one in three Jamaicans lives with hypertension, and one in eight lives with diabetes conditions closely linked to obesity and lifestyle habits. It is also estimated that half of Jamaicans are overweight or obese, making healthy weight management a critical public health priority.

Globally and regionally, the Pan American Health Organization (PAHO) highlights that NCDs account for most deaths in the Americas and are fuelled by risk factors such as unhealthy diet, physical inactivity, tobacco use, and harmful alcohol consumption.

“An unhealthy mind-body pattern can intensify inflammation, stress responses, and metabolic imbalance. Addressing mindset is part of addressing NCD risks,” Dr Chybar-Virgo said.

SUSTAINABLE HEALTH GOALS

Weight management, she emphasises, is deeply connected to mental and emotional health. Chronic stress triggers hormonal responses, especially elevated cortisol, that drive cravings for high-energy, sugary, and fatty foods.

“When stress is high, the body goes into survival mode. In that state, it is much harder to lose weight, no matter how disciplined you think you are being,” she said.

Negative self-talk also undermines long-term success.

“Many people speak to themselves in ways they would never speak to a loved one. That inner dialogue: ‘I always fail,’ ‘I have no willpower’, actually weakens motivation and resilience,” Dr Chybar-Virgo said.

Instead of focusing solely on the scale, Dr Chybar-Virgo encourages individuals to shift towards sustainable health goals. “Weight loss should not feel like punishment. It is about learning how to care for your body and mind consistently,” she said.

Signs of progress, she notes, include better energy, improved sleep, reduced cravings, and enhanced mood outcomes that often precede measurable weight changes.

According to Dr Chybar-Virgo, lasting change starts with self-awareness. “Ask yourself why you eat when you are not hungry. Is it stress? Boredom? Habit? Once you identify the trigger, you can choose a different response,” she said.

She also stresses the need for patience. “Healthy weight loss is not linear. There will be setbacks, and that is normal. The key is not giving up when progress slows,” she said.

Dr Chybar-Virgo highlights that weight management is rarely successful in isolation.

Support systems, whether family, friends, healthcare providers, or therapists, make a significant difference. Accountability and encouragement help people stay consistent, especially during difficult periods, she said.

Professional guidance can also help individuals navigate complex relationships with food and body image, particularly for those managing chronic disease.

As Jamaica continues to grapple with high rates of obesity and NCDs, Dr Chybar-Virgo believes it is time to change the narrative around weight loss. “We need to move away from shame-based conversations. Weight loss is not about moral failure or success, it is about understanding behaviour, biology, and mental health,” she said.

Ultimately, she added, the most powerful transformation happens from the inside out.

“When you fix your mindset, healthier choices follow naturally. Lasting weight loss starts in the mind, not just on the plate,” Dr Chybar-Virgo said.

keisha.hill@gleanerjm.com