Why Eat Less, Exercise More is Not the Only Answer for Weight Loss
If you search online for weight loss advice, chances are you'll come across the phrase, "eat less, exercise more." While this approach isn’t entirely wrong, it oversimplifies a much more complex process. Weight is influenced by far more than just "calories in vs. calories out." In this article, I want to shed light on why the "eat less, move more" mindset can actually harm women’s health. It may not only lead to holding onto stubborn weight but also perpetuate the frustrating cycle of yo-yo dieting.
Hormones that Impact Weight
Thyroid hormones: Weight gain can be a sign of low thyroid funtion. The thyroid is responsible for metabolism. If we are too stressed or not giving the body adquate nutrients to produce hormones, that can lead to imbalances with thyroid hormones.
Insulin: Insulin is a hormone produced in the pancreas that is responsible for regulating blood sugar. If blood sugar is all over the place, we are skipping meals, eating high sugar, processed carbs or meals that are not balanced with protein or fats, this can lead to insulin resistance (or high blood sugar) which leads to weight gain.
Estrogen: Both high and low levels of estrogen can lead to weight gain. If the body is stressed, it will pull resources from other hormones (like our sex hormones) in order to make cortisol leading to all sorts of imbalances.
Testosterone: Testosterone is need for building muscle. We know that building muscle is key for metoboslim and having a balanced weight, especially as women age. Low progrestone can directly impact the ability to put on lean muscle mass.
Cortisol: Not eating enough food, fasting for long periods of time, over exercing trigger the release of cortisol the stress hormone. Cortisol release triggers the release of stored glycogen in the liver, increasing blood sugar levels to fight or run from whatever is stressing us out. However, much of this glycogen gets stored as weight instead.
The Effects of Eat Less Move More On Hormones
Most of the women I work with are not eating enough calories to support proper hormone health. They come to me eating 1200 calories, working out for hours per day and the number on the scale is not moving. So is the answer to cut their calories even more?
The truth is that not eating enough and overdoing it with exercise is extremely stressful on the body. We know that stress and cortisol have a direct impact on weight.
For women to have happy, balanced hormones, we need to be fed and feel safe. This is the optimal environment to release weight.
The ideal formula for health and reaching a balanced weight is eating whole, natural foods that provide adequate nutrients, balanced blood sugar levels to support optimal hormone health and reduced overall stress and inflammation.
Factors that Contribute to Weight Loss
There are many peices of the puzzle to consider when it comes to weight loss. Other factors include:
Sleep: Getting less than 6 hours of sleep greatly increases cortisol (the stress hormone) as well as leptin and grehlin, our hunger and satiation hormones. This causes us to overeat and crave sugar making it tough to stick to our healthy eating plan.
Stress: High cortisol levels have a direct correlation with weight, espeically around the mid section. Stress can be from things like going too long without eating, not eating enough food, working out too much, an inflammatory diet and even gut issues. If cortisol levels are high, it can make it really hard for the body to release weight.
Gut health: Believe it or not our gut health has a direct impact on weight. If we have too many bad bugs or bacteria, it can lead to inflammation, food intolerances and water retention. It also impacts our satiety hormones and insulin levels.
Blood sugar: Blood sugar regulation is a key foundation for balanced hormones and weight. If blood sugar is spiking and dipping, it increases stress levels and can contribute to sugar cravings, fatigue and weight gain. This is the first thing I work with clients on and is a key pillar in my programs.
In the end, weight loss is so much more than just “calories in vs. calories out.” Hormones, stress, sleep, gut health, and so many other factors play a vital role in how your body manages weight. Focusing solely on restricting calories often leads to burnout, frustration, and even weight gain over time. The key to sustainable results is a holistic approach that supports your metabolism and overall health.
If you’re ready to break free from the diet cycle and finally achieve lasting weight loss, I invite you to join my Metabolic Reset Program, launching on January 21st. Together, we’ll focus on balancing your hormones, stabilizing blood sugar, and creating a personalized plan that works for your body. Let’s make this the year you feel confident, energized, and in control of your health!
👉To learn more, book a discovery call here – I can’t wait to support you on this journey!
Yours in health,