In This ArticleView AllIn This ArticleIt’s OversimplifiedIt’s Not Just ExerciseDeprivation Can BackfireMetabolic AdaptationOther Weight Loss Tips
In This ArticleView All
View All
In This Article
It’s Oversimplified
It’s Not Just Exercise
Deprivation Can Backfire
Metabolic Adaptation
Other Weight Loss Tips
Close
Photo: Getty Images
We’re all familiar with the adage that if you want to lose weight, all you have to do is “eat less and move more.” It sounds simple enough, right? But if you’re one of the many people who have tried to follow this advice, you may have been frustrated when you didn’t see the number on the scale moving despite your best efforts. So, what’s the deal?
The concept of eating less and moving more to lose weight is simple in theory. However, this blanket advice fails to consider factors outside of diet and exercise that influence weight, likemetabolism, hormones, genes, stress, inadequate sleep and the list goes on. To get to the bottom of why the “eat less, move more” approach to weight loss doesn’t actually work, we’ve asked nutrition experts to share their thoughts.
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“It doesn’t take the full picture into account. Eating less and moving more is a very oversimplified approach to weight loss that doesn’t provide any real guidance” saysMelissa Mitri, M.S., RD, a nutrition writer and owner of Melissa Mitri Nutrition. While eating fewer calories can lead to weight loss, there is nuance to the potential health impacts ofwhatcalories you do consume. Acalorieis just a basic measure of the energy a food provides, but not all calories are created equal. Calories are part of a package that may also provide fiber, protein, fat and other nutrients that can make a significant impact on the body’s physiological response to the meal.
Just Exercising More Isn’t the Answer
Another common side effect of working out more is that you may consciously (or unconsciously) reduce your activity for the rest of the day—especially if you’re sore. However, research has found that the potential calories burned from those non-exercise daily activities like walking the dog or taking the stairs can add up to as many as an extra 350 calories a day for adults.Losing out on that extra calorie burn from daily activities can make it seem like you’re not making any progress despite exercising more.
“For many, ‘eat less’ triggers feelings of deprivation, which can backfire”, saysLisa R. Young, Ph.D., RDN, a nutritionist in private practice and author ofFinally Full, Finally Slim. “When people believe they’re being restricted, they are more likely to rebel against their plan or overeat later.” Research has found that over-restricting calories can sabotage weight-loss efforts—and may even lead to weight gain.
Like our other nutrition experts, Young agrees that focusing on the quality of your calories rather than the quantity is more important for weight-loss success. She says, “Reframewhatto eat—shift toward nutrient-dense, whole foods that naturally promote satiety without the need for strict calorie limits.” In fact, sometimes adding foods to your diet may help you lose weight more effectively than removing foods. For example, are you missing the mark on fiber and need morefiber-rich foodslike legumes, fruits, vegetables and whole grains? Are your snacks providing enough protein to keep you feeling satisfied until your next meal? Focusing on trying to meet your nutrient needs and help your body thrive allows you to have an additive mindset rather than a restrictive one.
It Ignores Metabolic Adaptation
Our bodies are complex systems, and some aspects of weight loss are outside of our control (something that “eat less, move more” doesn’t take into account). One of those uncontrollable factors that makes weight loss complicated is metabolic adaptation.In other words, our bodies fight to maintain their previous weight in order to survive, so our metabolism can actually slow down in response to weight loss, explainsLisa Andrews, M.Ed., RD, LD, founder of Sound Bites Nutrition. In fact, this metabolic adaptation often explains why people find themselves hitting aweight-loss plateau. This is another reason why the best strategy for weight loss is to make small adjustments to your habits that you can sustain for the long term to help you slowly lose weight over time.
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The Bottom Line
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical TrialJAMA. 2018;319(7):667-679. doi:10.1001/jama.2018.0245Careau V, Halsey LG, Pontzer H, et al.Energy compensation and adiposity in humans.Curr Biol. 2021;31(20):4659-4666.e2. doi:10.1016/j.cub.2021.08.016Thackray AE, Stensel DJ. The impact of acute exercise on appetite control: Current insights and future perspectives.Appetite. 2023;186:106557. doi:10.1016/j.appet.2023.106557Bonilla DA, Peralta-Alzate JO, Bonilla-Henao JA, et al.Insights into Non-Exercise Physical Activity on Control of Body Mass: A Review with Practical Recommendations.J Funct Morphol Kinesiol. 2023;8(2):44. doi:10.3390/jfmk8020044Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D.Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018.Eat Weight Disord. 2021;26(1):287-294. doi:10.1007/s40519-020-00852-4Martínez-Gómez MG, Roberts BM.Metabolic Adaptations to Weight Loss: A Brief Review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Kumar R, Rizvi MR, Saraswat S.Obesity and Stress: A Contingent Paralysis.Int J Prev Med. 2022;13:95. doi:10.4103/ijpvm.IJPVM_427_20Tremblett M, Poon A, Aveyard P, Albury C,What advice do general practitioners give to people living with obesity to lose weight? A qualitative content analysis of recorded interactions.Family Practice. 2023;40:789-795. doi:10.1093/fampra/cmac1
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical TrialJAMA. 2018;319(7):667-679. doi:10.1001/jama.2018.0245Careau V, Halsey LG, Pontzer H, et al.Energy compensation and adiposity in humans.Curr Biol. 2021;31(20):4659-4666.e2. doi:10.1016/j.cub.2021.08.016Thackray AE, Stensel DJ. The impact of acute exercise on appetite control: Current insights and future perspectives.Appetite. 2023;186:106557. doi:10.1016/j.appet.2023.106557Bonilla DA, Peralta-Alzate JO, Bonilla-Henao JA, et al.Insights into Non-Exercise Physical Activity on Control of Body Mass: A Review with Practical Recommendations.J Funct Morphol Kinesiol. 2023;8(2):44. doi:10.3390/jfmk8020044Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D.Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018.Eat Weight Disord. 2021;26(1):287-294. doi:10.1007/s40519-020-00852-4Martínez-Gómez MG, Roberts BM.Metabolic Adaptations to Weight Loss: A Brief Review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Kumar R, Rizvi MR, Saraswat S.Obesity and Stress: A Contingent Paralysis.Int J Prev Med. 2022;13:95. doi:10.4103/ijpvm.IJPVM_427_20Tremblett M, Poon A, Aveyard P, Albury C,What advice do general practitioners give to people living with obesity to lose weight? A qualitative content analysis of recorded interactions.Family Practice. 2023;40:789-795. doi:10.1093/fampra/cmac1
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical TrialJAMA. 2018;319(7):667-679. doi:10.1001/jama.2018.0245Careau V, Halsey LG, Pontzer H, et al.Energy compensation and adiposity in humans.Curr Biol. 2021;31(20):4659-4666.e2. doi:10.1016/j.cub.2021.08.016Thackray AE, Stensel DJ. The impact of acute exercise on appetite control: Current insights and future perspectives.Appetite. 2023;186:106557. doi:10.1016/j.appet.2023.106557Bonilla DA, Peralta-Alzate JO, Bonilla-Henao JA, et al.Insights into Non-Exercise Physical Activity on Control of Body Mass: A Review with Practical Recommendations.J Funct Morphol Kinesiol. 2023;8(2):44. doi:10.3390/jfmk8020044Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D.Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018.Eat Weight Disord. 2021;26(1):287-294. doi:10.1007/s40519-020-00852-4Martínez-Gómez MG, Roberts BM.Metabolic Adaptations to Weight Loss: A Brief Review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991Kumar R, Rizvi MR, Saraswat S.Obesity and Stress: A Contingent Paralysis.Int J Prev Med. 2022;13:95. doi:10.4103/ijpvm.IJPVM_427_20Tremblett M, Poon A, Aveyard P, Albury C,What advice do general practitioners give to people living with obesity to lose weight? A qualitative content analysis of recorded interactions.Family Practice. 2023;40:789-795. doi:10.1093/fampra/cmac1
Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical TrialJAMA. 2018;319(7):667-679. doi:10.1001/jama.2018.0245
Careau V, Halsey LG, Pontzer H, et al.Energy compensation and adiposity in humans.Curr Biol. 2021;31(20):4659-4666.e2. doi:10.1016/j.cub.2021.08.016
Thackray AE, Stensel DJ. The impact of acute exercise on appetite control: Current insights and future perspectives.Appetite. 2023;186:106557. doi:10.1016/j.appet.2023.106557
Bonilla DA, Peralta-Alzate JO, Bonilla-Henao JA, et al.Insights into Non-Exercise Physical Activity on Control of Body Mass: A Review with Practical Recommendations.J Funct Morphol Kinesiol. 2023;8(2):44. doi:10.3390/jfmk8020044
Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D.Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018.Eat Weight Disord. 2021;26(1):287-294. doi:10.1007/s40519-020-00852-4
Martínez-Gómez MG, Roberts BM.Metabolic Adaptations to Weight Loss: A Brief Review.J Strength Cond Res. 2022;36(10):2970-2981. doi:10.1519/JSC.0000000000003991
Kumar R, Rizvi MR, Saraswat S.Obesity and Stress: A Contingent Paralysis.Int J Prev Med. 2022;13:95. doi:10.4103/ijpvm.IJPVM_427_20
Tremblett M, Poon A, Aveyard P, Albury C,What advice do general practitioners give to people living with obesity to lose weight? A qualitative content analysis of recorded interactions.Family Practice. 2023;40:789-795. doi:10.1093/fampra/cmac1
