You’ve been doing well—eating healthier, feeling more in control, and thinking, This time it’s really working. But then life happens. Maybe you’re running late after a packed day of back-to-back patients, or a crisis with your staff throws your whole schedule into chaos. You’re stressed, exhausted, and by the end of the day, the cookies in the doctors’ lounge or a stop at the drive-thru feels like your only option.
Sound familiar?
If you’re a physician, you’ve likely experienced this. Balancing a demanding practice and personal life while trying to focus on your health can feel impossible. Obstacles like these are normal, but here’s the thing—diet culture has failed us. It tells us that if we’re doing it “right,” everything should go smoothly. No setbacks. Just a straight path to weight loss success. But you and I both know that life as a physician doesn’t work that way.
Bodies change. Schedules shift. Stress builds. And without the right tools to navigate those challenges, it’s easy to fall into the trap of thinking, I’ll never figure this out. Maybe I’m just not meant to lose weight.
I get it because I’ve been there myself. Over the years of losing and maintaining my weight, I’ve faced more obstacles than I can count. I’ve struggled through days where I thought, Maybe this is just the way it’ll always be. But I learned something crucial along the way: obstacles aren’t a sign of failure. In fact, they’re part of the process.
Why Physicians Need a Different Approach to Weight Loss
As a physician, you already have a full plate—literally and figuratively. You’re managing patients, a busy clinic, and the emotional toll of the job, all while trying to take care of your family and yourself. When stress levels are high, your brain instinctively craves comfort foods for quick relief.
But here’s the problem: diet culture never taught us how to handle these moments. Instead, we’re told to “stick to the plan” perfectly. And when we can’t, we blame ourselves.
The truth is, you need a different approach. Obstacles are inevitable, especially in a high-pressure medical career. What makes the difference is learning how to work through those setbacks without guilt or panic.
Four Steps to Overcoming Weight Loss Obstacles
In episode 317 of my podcast, Thriving as a Physician, I walk through a step-by-step process to handle obstacles with confidence. Here’s a preview of the steps:
1. Stop Panicking – Nothing Has Gone Wrong
The first step is to reframe how you think about obstacles. It’s easy to fall into the spiral of, I blew it. I’ll never be able to do this. But that kind of thinking only makes things worse. You end up feeling out of control and, ironically, often eating more out of stress.
Remind yourself: Obstacles are expected. Nothing has gone wrong. This mindset shift alone can be incredibly powerful.
2. Identify the Specific Obstacle
Generalized thoughts like, I eat when I’m stressed, won’t help you solve the problem. You need to dig deeper. What exactly triggered your eating in that moment? Was it exhaustion after clinic? Dealing with a difficult patient?
For example, I used to struggle with hitting the drive-thru after long, overwhelming days. I eventually realized it wasn’t about the food itself—it was about how depleted I felt by the end of those days. Once I identified that, I could brainstorm specific ways to prevent that depletion earlier in the day.
3. Brainstorm Solutions—Without Restriction
This is where most people get stuck. Your first instinct might be to cut out foods you love or impose strict rules like, No more cookies ever again. But that’s not sustainable and only leads to more stress.
Instead, write down all possible solutions. Focus on options that feel good and manageable. For example, if you’re exhausted after clinic, maybe you schedule a quick 10-minute walk between appointments or bring a more satisfying snack to avoid getting overly hungry.
Solutions that feel good are far more effective than those that feel like punishment.
4. Try, Adjust, and Keep Going
Your first solution might not work perfectly—and that’s okay. It doesn’t mean you’ve failed. You just go back to your list, try another idea, and keep refining until you find what works for most situations.
Remember, you don’t have to be perfect to make progress. Obstacles are opportunities to learn new skills that make long-term weight loss sustainable.
You Are Not Broken
The biggest thing I want you to take away is this: You are not broken. Obstacles are just part of the journey. When you learn to navigate them without panic or shame, your progress will feel easier and more sustainable.
If you’re ready to learn this skill, listen to episode 317 of Thriving as a Physician. You’ll get the full step-by-step process to help you handle any obstacle that comes your way.
Click below to listen to the episode now or find it on your favorite podcast app.
And if you’re tired of navigating these challenges on your own, consider joining Thrive Academy for Physicians. I help physicians like you troubleshoot obstacles and create simple, sustainable solutions. Learn more and apply here.
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