So many people seem to blame being overweight on a factor outside of their control. It's in their genes, it's hormonal, it's their metabolism. It can't be their diet, they eat wholemeal bread with margarine, cereal with skimmed milk and a low fat meals every day!
Articles like this one in the Daily Mail (my guilty pleasure) further fuel this lack of responsibility.
The article explains how it might not, in fact, be your fault that you are fat. What a relief!
Apparently you might really be fat because you have a slow metabolism – which is made even worse by strict dieting.
Or, you might really be fat as a side effect from your medication. Diabetes medication is listed as one potential drug with a side effect of weight gain. But surely people commonly put weight on – and are then diagnosed with type 2 diabetes? Anti-depressants are another drug, they tell us, that can have a side effect of weight gain. But given the links with depression & inflammation – and diet, isn't this the wrong way round too?
The wrong type of exercise is another reason it is just not working for you, apparently. If only you'd swapped from crossfit to zumba!
“Painful Fat Syndrome” could also be your real problem. The mind boggles…
Thyroid problems, hormone issues, polycystic ovary syndrome are other potential causes.
Or it could be genetic – or failing that, it might be your friends fault. Seriously.
Food intolerance does get a mention, but eliminate wheat, milk or eggs and you should be fine.
Must be a coincidence how people who change to eating Paleo have more energy, lose weight, overcome depression & diabetes and stop chronic cardio?
Nope, it's nothing to do with nutrition & lifestyle. Take a magic pill and carry on as you were.
Reclaiming Responsibility: Why the Nutrition Narrative Needs to Change
It’s easy to understand the appeal of externalising blame when it comes to health and weight struggles. Modern life is stressful, food is hyper-palatable and engineered for overconsumption, and movement has become optional. But when we accept the idea that our weight is purely out of our hands — whether due to genes, hormones, or unlucky circumstance — we hand over our power along with it.
The truth is, while some factors like genetics or health conditions can influence the rate or difficulty of weight loss, they rarely make change impossible. What matters more is consistent, intentional daily action — and diet is often the foundation.
The Issue With the “Not Your Fault” Mentality
Articles that downplay the role of nutrition and personal responsibility might feel comforting in the short term. But ultimately, they’re disempowering. They subtly imply that no matter what you do, your body is destined to be unwell or overweight — so why try?
Of course, there’s nothing empowering about guilt or shame either. But recognising that we have a choice in what we eat, how we move, and how we care for ourselves is not the same as blaming ourselves. It’s about ownership. Once you accept that your daily habits matter, you can take steps to improve them — and that’s where true health begins.
When Medication and Medical Conditions Are Real
That said, it would be unfair to pretend that medication and health conditions don’t sometimes affect weight. Thyroid dysfunction, PCOS, and insulin resistance can make weight loss slower and more complex. Certain antidepressants, antipsychotics, and even beta-blockers have been linked to weight gain.
But here's the nuance: these aren’t immovable obstacles — they’re factors to work with. A real food diet rich in protein, healthy fats and fibrous vegetables can support hormone regulation and insulin sensitivity. Movement tailored to your current capacity can help restore energy balance without triggering more stress. And for many people, reducing processed foods and inflammatory oils can dramatically shift how their body feels and functions — regardless of medication use.
Can You Really Blame Your Genes?
Genetics may predispose you to store fat more easily or respond differently to macronutrients — but they do not dictate your destiny. The field of epigenetics shows that gene expression can be influenced by environment, stress, sleep and diet. This means that even with a family history of obesity or metabolic disease, your daily actions still matter enormously.
A Paleo approach aligns well with this idea. It prioritises whole, unprocessed foods that reduce the risk of insulin spikes, support gut health, and lower systemic inflammation — all crucial in turning “bad genes” down and optimal health up.
Why Nutrition Should Be the First Port of Call
Despite what some headlines suggest, diet remains one of the most powerful levers you can pull for health. A diet based on real, nutrient-dense foods is not a trend — it’s how humans have eaten for most of history. When people strip out grains, sugars, and industrial seed oils in favour of meat, vegetables, fruit, nuts, and healthy fats, the results speak for themselves.
Weight begins to normalise. Energy increases. Sleep improves. Blood markers move in the right direction. These are not placebo effects — they’re the body’s natural response to finally receiving what it needs and shedding what it doesn’t.
Mindset Over Magic Pills
The promise of a “magic pill” — a single supplement or medication that fixes everything while you carry on with poor eating habits — is one of the biggest false hopes sold in modern wellness culture. Even when pills assist, they’re rarely the full solution.
What really works is a shift in mindset. When you see food as fuel and medicine, you naturally gravitate toward what supports your energy and clarity. When you honour movement as something that builds resilience, rather than punishes the body, you show up more consistently. When you connect to your reasons for change — whether that’s being present for your children or waking up without pain — the motivation becomes internal, not imposed.
Food Intolerances: More Than a Trend
The brief mention of food intolerances in mainstream media often doesn’t do the topic justice. While some people do have identifiable intolerances to gluten, dairy or eggs, others may simply be reacting to an overload of processed, unnatural foods that overwhelm their digestion and immune system.
Through an elimination-style approach, such as Paleo or autoimmune Paleo (AIP), many individuals discover what foods truly make them feel best — often finding that symptoms like bloating, skin issues, fatigue and joint pain resolve without needing a formal diagnosis.
The Inconvenient Truth: There Is No Shortcut
Most people know deep down that transformation takes time and effort. But the wellness industry often profits from selling quick fixes and false promises. There’s a massive market for diet pills, detox teas, fat-burning devices and metabolism-boosting powders — all designed to make you believe you can have change without effort.
But the truth is simpler and much less marketable: eat real food, move often, sleep well, and manage stress. Not flashy, not immediate — but absolutely effective.
Empowerment Through Simplicity
The good news is that taking control of your health doesn’t have to mean complicated macros, extreme workouts or expensive meal plans. A back-to-basics approach can be transformative. Swap sugary snacks for boiled eggs or avocado. Replace your morning cereal with a veggie-packed omelette. Start your day with a walk and end it with a stretch. Little changes, done consistently, lead to big results.
And when you approach it from a place of self-respect rather than punishment, it becomes something you want to do — not something you have to do.
Final Thought: Choose Ownership Over Excuses
It's tempting to believe that our health challenges are someone else's fault — genetics, the pharmaceutical industry, the media, even our friends. But there’s a quiet power in choosing ownership. When you stop waiting for someone else to fix you and instead decide to show up for yourself, everything shifts.
No, it’s not always easy. But it’s possible. And often, it starts with the simplest step — putting down the margarine-laced toast and picking up a forkful of real, nourishing food.
The magic pill isn’t magic. It’s you.
