Why Do People Get Fat?

What is Fat?

Fat is your body’s natural way of storing energy for times when food is scarce. This evolutionary mechanism was essential for survival in the past when people didn’t have consistent access to food like we do now. In ancient times, before the convenience of grocery stores and year-round food supply, humans had to store energy to survive through periods of famine. Without modern storage solutions like jars or refrigeration, we used our bodies to store that extra energy—in places like our stomachs, thighs, and, yes, even "love handles."

Think about it like this: a bear eats an enormous amount before hibernating through the winter. They bulk up, sleep for months, and when they emerge, they've burned through their fat reserves. Whales do something similar. They consume massive amounts of food in cold waters like Alaska, gaining significant fat to sustain them through months of migration, birthing, and nursing in areas where food is scarce.

But guess what? You’re not a bear, and you’re not a whale. You don’t need to store fat to survive a harsh winter or a six-month migration without food. The abundance of food we have today changes everything. The problem is that while our environment has evolved, our biology hasn’t quite caught up. Your body is still primed to store fat as if it’s preparing for a famine, even though that famine never comes.

Fat Is Killing Us

In modern society, excess fat isn't just unnecessary—it's dangerous. One of the leading causes of death in countries like the United States is heart disease, a condition often exacerbated by obesity. When we overeat, especially foods high in fats and sugars, we put strain on our hearts, clog our arteries, and increase our risk of heart attacks, strokes, and other chronic conditions. So, if you're carrying more fat than you need, you're increasing the risk of shortening your life. And why? For a pizza that you know you’ll regret eating afterward?

Are We Animals?

No, we’re not. Unlike animals, we don’t rely solely on instinct when it comes to food. You can resist that pizza, that burger, or those fries. Yes, it’s hard, but that’s because humans are habitual creatures, and habits can be broken. The key is mental control. We have the ability to say “no.” What most diets and wellness companies won’t tell you is that you don’t need fancy programs, pills, or supplements to achieve this—you just need self-control. You can teach yourself to just say “no,” and with practice, it will become easier.

So, What Do You Do?

First, let me tell you what you can’t do: you can't wait until tomorrow. How many times have you promised yourself you’d start tomorrow and then never followed through? If you’re like most people, you’ve said this a hundred times and yet nothing changed. The reality is, if you really want to make a difference in your life, you need to start right now.

Action Beats Excuses

You don’t have to start big. You can begin with something small—like doing 10 sit-ups right now. Then, keep going. Do another 10 before bed. Do another 10 when you wake up tomorrow. The key is starting now, not later.

Think of it this way: your body is like a bank account. Every time you work out, you withdraw energy (calories), and every time you eat, you deposit more. Your goal should be to "overspend"—to burn more energy than you’re consuming. That's how weight loss happens. Keeping a journal can help you keep track of this balance.

Break the Fast Food Cycle

I used to think fast food was my biggest enemy. It’s everywhere, and it calls to you when you're hungry and tired. But eventually, I learned to resist. You don’t have to drive through the fast-food lane just because it’s convenient. Once you start saying “no” and eating real, nourishing food, you’ll realize how much better you feel. You won’t be as tired, bloated, or guilty after eating.

Each time you resist temptation, you get stronger. The little devil in your stomach that craves junk food will quiet down over time, and before long, you’ll start applying that same self-control to other areas of your life.

"Last Time" is a Lie

We’ve all been there—"This is the last time I’ll have fast food," or "This is the last time I’ll eat pizza before starting my diet." The truth is, if you say "this is the last time," it never is. You must stop before the "last time" if you truly want to make lasting changes. The idea of indulging "just one more time" is the bully in your mind trying to maintain control. You have to take charge before that moment.

The First Month Is Always the Hardest

Breaking habits is tough, especially when it comes to food, which is why weight loss is often compared to breaking an addiction. In fact, food addiction is real and mirrors other forms of addiction—there are physical and psychological withdrawal symptoms involved.

For the first few weeks, your body and mind will fight you. You’ll feel hungrier than usual, and your cravings will intensify. This is normal. It takes time for your body to adjust to new habits, so give it at least a few months to adapt. Keep in mind that while habits may take 21 days to form, it could take closer to three months to make them stick.

The key is consistency and resilience. Don’t beat yourself up if you slip up. What matters is getting back on track the next day, not letting one mistake turn into a week of bad decisions.

Learning From Failure

If you fall off track one day, don’t give in to guilt. Use it as a learning experience. Instead of saying, “I’ve failed,” say, “What can I learn from this mistake to be stronger tomorrow?” Each slip-up can teach you more about yourself and make you more determined to succeed. This mentality can be applied not just to weight loss, but to every aspect of life.

Shrinking Your Stomach

A major part of losing weight is teaching your body to feel full with smaller portions. Over time, your stomach will shrink if you consistently eat smaller meals. This process can take a couple of weeks, but it’s worth it. When your stomach is smaller, you’ll feel full more quickly and eat less without feeling deprived. This is a natural version of what gastric bypass surgery does, but without the invasive procedure.

Tips for Eating Less and Feeling Full

• Chew slowly and thoroughly. The longer you take to eat, the faster you’ll feel full.

• It’s okay to feel slightly hungry after a meal. The sensation will pass.

• Drink plenty of water before and during meals. This helps fill your stomach and reduce overeating.

• Start with a salad. Filling up on low-calorie vegetables can help prevent overeating.

• Snack smart. Eat a healthy snack before meals so you're not ravenous by the time you sit down to eat.

Overcoming Common Excuses

Excuses are your biggest enemy in weight loss. Here’s a quick list of common excuses people make and how to overcome them:

• "I don’t have time to cook." Meal prep on the weekends or days off so you always have something healthy ready to eat.

• "Healthy food is expensive." In reality, whole foods like rice, beans, and vegetables are often cheaper than processed junk food.

• "I deserve a treat." Sure, but treat yourself with something other than food—like a massage, a movie, or new clothes.

You don’t have to stay a “fat person.” That’s not who you really are. By starting today and saying “no” to your excuses, you can change your life, and your future self will thank you for it.