Why Eating More Could be the Key to Losing Weight

“Just eat less and move more” are words I hear bandied about all the time on social media - as though our bodies are simple mathematical equations rather than complex, finely tuned systems. For many people, especially those who’ve tried diet after diet, that advice just doesn’t seem to work. Either the weight doesn’t budge, or it creeps back on no matter how much effort you put in. 

So what’s going on? You’ve set your goal. You’re motivated. You’ve told yourself this week is the week...

And yet.

The truth is, “eat less, move more” isn’t wrong, it’s just incomplete. Yes, creating a calorie deficit can lead to weight loss. But taken too far, or followed without the right support, it can backfire. It can stress the body, slow the metabolism, and make it even harder to lose weight in the long run.

And that’s the twist. All that discipline and willpower you’re pouring into your diet? It might actually be the thing holding you back. Because if your body doesn’t feel safe, and if it isn’t properly fuelled, it won’t let go of stored energy. No matter how “clean” you’re eating or how many workouts you’re squeezing in, your body’s main goal is survival. And if it’s running on empty, it’ll fight to hold onto every calorie it can.

So, what should you be doing?

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The Calorie Myth

It’s tempting to believe that cutting calories equals cutting fat. But as I’ve said, your body isn’t a calculator. Drastically reducing food intake might work initially, but over time borrowing more energy than you deposit causes stress, reduces your metabolic rate, and trains your body to cling to fat. The result? Sluggish energy, increased cravings, and frustrating plateaus.

When they’re trying to lose weight, many people fall into patterns of yo-yo dieting, skipping meals, or following overly “clean” restrictive plans. While these might seem like healthy habits, they can cause more harm than good.

Here’s what happens when you chronically under-eat:

• Lowered Basal Metabolic Rate (BMR): Your body adapts to less food by slowing everything down. That includes a lower calorie burn at rest and during activity.
  
  
• Increased Stress Hormones: Lack of fuel raises cortisol, keeping your body in “survival mode” and making fat loss harder. It will also direct fat storage to the abdomen (belly fat).
  
  
• Muscle Loss Over Fat Loss: Without enough protein or energy, your body burns muscle, not fat. Muscle is your engine, so less muscle means a slower metabolism.
  
  
• Blood Sugar Instability: Skipping meals or mistiming food with exercise can impair your ability to regulate blood glucose, leading to mood swings, fatigue, and increased fat storage. Read my blog post here to find out more and how to fix it.
  
  

The problem with fasted exercise

Another thing to watch out for is exercising on an empty stomach. Some people swear by fasted workouts, claiming it gives them a nice energy boost in the morning. But that “buzz” is often your body in stress mode. When blood sugar dips too low, your brain triggers a stress response to keep you going - hello, cortisol and adrenaline (your long and short term stress hormones respectively). This makes you feel alert and driven - your reflexes are heightened for that predator lurking in the shadows! You also get a rush of dopamine, the motivation neurotransmitter, and endorphins, which are natural painkillers.

But while it might feel productive, this response actually encourages fat storage in the long run. Why? Because your body thinks food is scarce, so it holds on to fat for later use. If you're constantly exercising on empty, you're training your body to prioritise survival, not optimisation.

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How to break the cycle 

If this sounds familiar, don’t worry - there’s a better, balanced way forward. Here’s how to get started:

1. Create a Consistent Eating Schedule
   Eat every 3–4 hours with a focus on nutrient density, not just volume. Swap veggie-heavy salads for a balanced plate:

• 1 fist cooked veg
• 1 fist complex carbs (quinoa, sweet potato, whole grains)
• 1 fist high-quality protein (chicken, eggs, tofu, fish)
  
  

2. Balance Every Meal with Protein, Carbs & Fats
   Aim for:

• 30% protein (1.8–2.2g per kg bodyweight daily)
• 40–45% carbs
• The rest fats (avocado, olive oil, nuts, seeds)

This helps fuel your body, support hormones, and maintain lean muscle.

3. Add Daily ‘Nervous System Firebreakers’
   So much of fat loss comes down to calming the nervous system. Try these 3x daily:

• Gentle walk before or after meals
• Eat without screens
• 4-7-8 breathing or eating outside to reconnect with hunger cues

Download my free 6 Stress Firebreaker pdf here.

4. Restructure Your Exercise Routine

• Morning low-intensity: walking, yoga, stretching if you’re not ready to eat
• Prefer muscle-building? Strength train late morning or midday
• OR add a pre-workout snack: boiled eggs, cacao or matcha with 10–15g protein (beef protein, or whey), or yoghurt with berries

Fundamentally, you need to make your muscles work harder than than they are used to 2-3 times a week with rest days between. That could be bodyweight, resistance band, dumbbell or weight machines, depending on you. I highly recommend @shape_pilates - follow Gemma’s weekly plan for an easy structure.

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What to avoid

• Relying solely on HIIT or endurance cardio
  
  
• Skipping meals or doing fasted training regularly
  
  
• Eating “healthy” low-calorie fillers (e.g. huge raw salads, fat-free meals)
  
  
• Rushed, distracted eating or using workouts as your only stress relief
  
  
• Weighing yourself too often or obsessing over food tracking
  
  

These patterns increase stress, disrupt hormonal balance, and keep you stuck in a restrict-binge-guilt cycle.

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Final thoughts…

Fat loss isn’t about eating less; it’s about eating smarter and fuelling your body like you want it to thrive, not just survive! When your body feels safe, well-fed and supported, it will work with you, not against you.

If you’re struggling with weight management and would like some expert advice, please don’t hesitate to reach out. You can book a confidential quick consult with me here for an immediate discussion, or opt for the Weight Management Package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements.