The truth about exercising to lose weight.
If there's one myth that diet culture has ingrained in us, it's that "eat less, exercise more" is the key to weight loss. This oversimplified formula has led millions to believe that endless cardio and severe calorie restriction are the only paths to results. But science and real-world examples prove otherwise.
Why "Eat Less, Exercise More" Doesn't Work
Yes, creating a calorie deficit is necessary for weight loss, but how you create that deficit matters. Focusing only on cutting calories and increasing exercise can lead to:
Metabolic Slowdown When calories drop too low, the body fights back by slowing metabolism, making it harder to lose weight
Muscle Loss Without enough protein and proper nutrition, extreme calorie deficits lead to muscle breakdown, which further reduces calorie burn
Increased Cravings and Overeating Over-exercising and undereating trigger hunger hormones, leading to binges and cycles of restriction
Stress and Hormonal Imbalance Excessive exercise combined with too little food can raise cortisol, the stress hormone linked to belly fat storage
The Biggest Loser Effect: Proof That Diet Culture Fails
The reality show The Biggest Loser is a prime example of how extreme weight loss methods don’t lead to lasting results. Contestants on the show lost massive amounts of weight through extreme calorie restriction and grueling exercise routines. But what happened after the cameras stopped rolling?
A study followed former contestants and found that:
Most had regained a significant amount of weight within six years
Their metabolisms had slowed dramatically, making it harder to keep weight off
They had never learned how to eat for sustainable fat loss
Dr. Kevin Hall, who led the study, found that even years later, their bodies were burning fewer calories than expected for their weight. Their extreme dieting had permanently damaged their metabolisms. Read more here
Exercise Alone Won’t Lead to Weight Loss
Exercise is incredible for heart health, mental well-being, and strength, but studies show that nutrition accounts for about 80 percent of weight loss.
Exercise burns fewer calories than we think A 45-minute workout might burn 300 calories, which can be undone in minutes with a high-sugar snack
Exercise increases hunger Many people overeat after workouts, negating their calorie burn
Diet alone leads to more weight loss than exercise alone Research confirms that people who focus on eating the right foods see better results than those relying solely on workouts Read more
Dr. Donald Hensrud from the Mayo Clinic says, "While both diet and exercise are important, diet plays a much larger role in losing weight, whereas exercise is key for keeping it off." Source
The 80 Percent Solution: Eating for Weight Loss
Weight loss isn’t about punishing yourself in the gym. It’s about fueling your body with the right foods—foods that keep you full, energized, and support your metabolism
Protein keeps you full and preserves muscle mass, which keeps metabolism high
Healthy fats balance hormones and keep cravings under control
Fiber feeds your gut bacteria which plays a huge role in weight and mood regulation
Blood sugar balance reduces cravings and prevents fat storage
When you eat in a way that supports your metabolism, you don’t need to rely on extreme workouts or starvation and can welcome a movement routine that you enjoy doing for the long-term as part of a balanced lifestyle (see blog posts Make Walking Count and Boost Your Metabolism at Home.)
Focus on Nutrition First
If you have been caught in the cycle of exercising more and eating less but not seeing results, it may be time to shift your focus to the real core of the problem. The foundation of sustainable weight loss is eating the right foods that keep you full, energize you, and support your metabolism! To fix the problem, you HAVE TO empower yourself with the right information and learn how to truly feed your body for the long-term.
Need Support?
The Eat Shed Glow™ personalized weight loss program offers guidance and support to help you break free from restrictive dieting and build a sustainable approach to weight loss. Book a Free 15-mins Consult Today to know if it’s the right fit for you.
