Obesity: Understanding It, Managing It and Finding Support
If you’ve landed on this page because you’ve been told you have obesity, or you’ve spent years feeling judged because of your weight, I want you to know you’re not alone.
For a long time, I thought obesity was simply about eating too much and moving too little. That’s what we’re often told, isn’t it? If only it were that simple.
Over the years I’ve lost 10 stone, regained weight, been through a bariatric surgery assessment, tried weight loss medication, struggled with emotional eating and learnt far more about obesity than I ever expected to.
One of the biggest things I’ve learnt is that obesity isn’t a personal failure. It’s a complex condition influenced by biology, psychology, environment, hormones, genetics, medications and life experiences.
This guide brings together everything I’ve written about obesity so you can better understand your body, explore the different treatment options and hopefully realise that you don’t have to tackle it alone.
What Is Obesity?
Obesity is a medical condition where excess body fat increases the risk of health problems. In the UK it’s commonly assessed using Body Mass Index (BMI), although BMI isn’t a perfect measure and doesn’t tell the whole story.
Obesity isn’t about laziness or lacking willpower.
It’s a chronic health condition influenced by many different factors, including:
- Genetics
- Hormones
- Medical conditions
- Medications
- Mental health
- Sleep
- Diet
- Physical activity
- Environment
- Stress
For many people, it’s a combination of these rather than one single cause.
Read next: What Is Obesity?
What Causes Obesity?
No two people’s journeys are the same.
Some people gain weight gradually over many years. Others experience rapid weight gain after illness, pregnancy, menopause, medication or trauma.
Some common causes include:
- Emotional eating
- Food noise
- Stress
- Poor sleep
- Hormonal conditions
- Certain medications
- Highly processed foods
- Limited mobility
- Genetics
- Mental health conditions
Understanding why you gained weight can often be more helpful than simply focusing on how to lose it.
Read next: Common Causes of Obesity
Understanding Food Noise
One phrase that’s become much more common recently is food noise.
If you’ve never experienced it, it can be difficult to explain.
It’s that constant background chatter in your brain about food. Thinking about your next meal while you’re still eating the current one. Wondering what snacks are in the cupboard. Feeling mentally exhausted by thoughts about food all day long.
Learning about food noise helped me understand that my relationship with food wasn’t simply a lack of willpower.
Read next: Food Noise vs Hunger
Emotional Eating
Many of us don’t eat purely because we’re hungry.
We eat because we’re stressed.
Because we’re bored.
Because we’re celebrating.
Because we’re sad.
Because food has become comfort.
Recognising emotional eating isn’t about blaming yourself. It’s about becoming curious about your habits so you can slowly begin changing them.
Read next: Emotional Eating: Why We Eat Our Feelings
Weight Regain
Weight regain is far more common than most people realise.
Yet it’s something very few people talk about honestly.
After losing 10 stone, I know first-hand how frustrating and upsetting it can feel when some of the weight comes back.
That doesn’t mean you’ve failed.
Maintaining weight loss is often harder than losing it because your body actively works to defend its previous weight.
Understanding this can remove some of the guilt many people carry.
Read next: What Regaining Weight Taught Me
GLP-1 Weight Loss Medications
Medications such as Wegovy and Mounjaro have changed the conversation around obesity.
They’re not magic injections.
They don’t do all the work for you.
But for some people they can reduce appetite, quiet food noise and make it easier to stick to healthier habits.
Like any treatment, they also have potential side effects and aren’t suitable for everyone.
I’ve shared my own experiences honestly because I think people deserve real-life information, not just marketing.
Read next:
- My Wegovy Experience
- Foods to Eat While Taking GLP-1 Medications
- Nutrients to Get While Taking GLP-1 Medications
Bariatric Surgery
Weight loss surgery can be life-changing for some people. For others, it may not be the right choice. I went through the assessment pathway myself before deciding surgery wasn’t the best option for me.
That experience taught me a huge amount about obesity, eating habits and long-term lifestyle changes.
Whether you’re considering surgery or simply curious about it, it’s important to understand both the benefits and the challenges.
Read next:
- What are the Different Types of Weight Loss Surgery Available
- Why I Chose Not to Have Bariatric Surgery
Weight Loss Myths
There are so many myths about weight loss that it’s hard to know what to believe.
Some of the biggest misconceptions include:
- Carbs make you fat.
- You have to cut out treats.
- You need to exercise every day.
- Fast weight loss is always better.
- Healthy eating has to be expensive.
- One diet works for everyone.
The truth is usually far more nuanced than social media makes it seem.
Read next: Common Weight Loss Myths Debunked
Understanding a Calorie Deficit
A calorie deficit is the foundation of weight loss. In simple terms, it means using more energy than you consume. But knowing that doesn’t automatically make losing weight easy.
Hunger, hormones, food noise, emotions, sleep and daily life all affect how achievable a calorie deficit feels. Understanding the science while also acknowledging the reality is what matters.
Read next: What Is a Calorie Deficit?
Maintenance Calories
Many people spend years trying to lose weight but never learn how to maintain it.
Maintenance calories are the number of calories your body needs to stay at roughly the same weight.
Learning about maintenance is one of the most valuable skills for long-term success because eventually almost everyone reaches a point where they want to stop losing weight and simply live their life.
Read next: How to Work Out Your Maintenance Calories
Healthy Habits That Last
Quick fixes rarely stay fixed.
The habits that made the biggest difference for me weren’t dramatic.
They were things like:
- Eating more vegetables.
- Drinking enough water.
- Walking more often.
- Planning meals.
- Sleeping better.
- Being kinder to myself after setbacks.
Small habits repeated consistently usually beat extreme diets every time.
Read next: Healthy Habits That Make Weight Loss Easier
Exercise for Every Body
Exercise shouldn’t be punishment. It doesn’t have to mean running marathons or spending hours in the gym. Walking, swimming, cycling, dancing, gardening and strength training all count.
The best exercise is the one you’ll actually enjoy enough to keep doing. If you’re living with obesity, it’s also important to find movement that feels comfortable and realistic for your current fitness level.
Read next:
- Gentle Exercise That Really Counts
- How to Feel Confident Exercising at Any Size
- Exercise ideas for women who hate exercise
Confidence and Self-Esteem
One thing I wish I’d realised sooner is that confidence doesn’t magically appear after weight loss. You don’t suddenly wake up feeling amazing because the scales show a lower number.
Confidence comes from how you speak to yourself, how you treat yourself and learning that your worth isn’t defined by your size. You deserve happiness, respect and kindness today—not only after you’ve reached a particular weight.
Read next:
Where Should You Start?
If you’re feeling overwhelmed, that’s completely understandable. There’s a huge amount of information online and plenty of conflicting advice.
My suggestion is simple:
Start with understanding yourself rather than chasing another quick fix.
- Learn about your eating habits.
- Understand food noise.
- Focus on building healthy habits.
- Move your body in ways you enjoy.
- Ask for medical support if you need it.
Most importantly, remember that improving your health isn’t about becoming perfect. It’s about making small, sustainable changes that fit into your real life.
I’m still learning too, and that’s exactly why I share my experiences here on Just Average Jen. If my journey helps you feel a little less alone, then every article I’ve written has been worthwhile.
If you want to talk to your GP about weight loss and obesity, then here is an NHS guide that may help.
Really helpful and informative guide on obesity, especially the focus on sustainable habits and... Read more