The standard advice to "move more, eat less" sounds simple, but it doesn’t work for everyone. Weight management wouldn’t be such a challenge if it were that easy. The truth is, our bodies and lifestyles change—what works in the summer when we’re more active may not be effective in the winter when activity levels drop. When you move more, your body needs more fuel; when you move less, it requires less.
Many people struggling with weight loss fear eating enough food, believing it will lead to further weight gain. Ironically, those who gain weight despite eating very little may have caused their bodies to conserve energy—a phenomenon known as metabolic adaptation or metabolic damage. When the body senses prolonged calorie restriction, it slows down metabolism to preserve energy, making weight loss even more difficult.
Defining your goal is the first step in any weight loss or body transformation journey. Ask yourself:
Do I want to improve my body composition and muscle tone?
Am I only focused on a specific number on the scale?
Do I have a performance goal, such as running a marathon or improving endurance?
Am I prioritizing health markers like blood sugar, blood pressure, and overall well-being?
Once you establish your goal, ensure your approach aligns with your desired outcome. Many people think they know what to do but may overlook key factors. Tracking your food intake, activity levels, and habits for a week can provide valuable insights into patterns that may be helping or hindering your progress.
One of the biggest misconceptions—especially among women—is that eating less is always the answer. Chronically, under-eating can place the body under stress, triggering survival mechanisms that slow metabolism, disrupt hormones, and lead to fatigue, poor recovery, and even weight gain. Proper nutrition isn’t just about eating less—it’s about eating right for your body's needs.
Weight loss and health are not one-size-fits-all. The key is to create a balanced approach that fuels your body appropriately while supporting your goals.
1. Slowed Metabolism
The body adapts by reducing energy expenditure, making weight loss harder, and increasing fat storage.
2. Hormonal Imbalances
Cortisol (stress hormone) increases, increasing fat retention, especially around the abdomen. Under eating does cause stress so we do release cortisol.
Estrogen and progesterone decrease, causing irregular or missed periods (amenorrhea).
Thyroid hormones (T3, T4) decrease, slowing metabolism and causing fatigue.
3. Increased Fat Storage
When calorie intake is too low for too long, the body holds onto fat, particularly in areas where women naturally store it (hips, thighs, and abdomen).
4. Muscle Loss
The body breaks down muscle tissue for energy, which decreases strength and further slows metabolism.
5. Blood Sugar Dysregulation
Irregular eating leads to blood sugar crashes, causing fatigue, brain fog, cravings, and mood swings.
6. Poor Bone Health
Low-calorie intake reduces calcium and vitamin D absorption, increasing the risk of osteoporosis.
7. Digestive Issues
Slowed digestion, bloating, and constipation due to stress put us in fight or flight mode.
8. Mental Health Effects
Increased anxiety, depression, and irritability due to nutrient deficiencies and hormonal disruptions.
9. Reproductive Health Issues
Infertility risk increases as the body prioritizes survival over reproduction.
10. Hair, Skin & Nail Changes
Hair thinning, brittle nails, and dry skin due to lack of essential nutrients like protein, healthy fats, and vitamins.
This February, I’m offering personalized meal plans to help you understand what a balanced and effective eating plan looks like for your body. The goal is to provide the right amount of nourishment. Hence, your body feels safe, supported, and balanced—when it is calm, it can function optimally, leading to better health and sustainable results.
If you’re ready to take the next step, schedule a scan and use the code Self-Love to receive a customized meal plan. Let’s create a plan that works for you!
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