Why “You Have to Eat Less to Lose Weight” is Also a Myth

In the world of weight loss, one of the most common beliefs is that you need to eat significantly less food to see results. It sounds logical: cut calories, and you’ll lose weight, right? But this is an oversimplified and often misleading way of understanding weight loss. While it’s true that calories matter, drastically reducing food intake can lead to unintended consequences that make sustainable weight loss harder to achieve. Here’s why the idea that “you have to eat less to lose weight” is a myth—and why a balanced approach works better in the long run.

Understanding the “Caloric Deficit”

For weight loss to occur, a person needs to be in a caloric deficit, meaning they consume fewer calories than they burn. This doesn’t mean, however, that simply eating less will lead to sustainable weight loss. In fact, a person can eat more in volume whilst maintaining a sensible calorie deficit through smarter food choices. For instance, opting to eat whole foods or minimally processed foods over processed or ultra-processed calorie-dense foods will greatly reduce the probabilities of overeating calories whilst remaining satiated.’

When we talk about eating less, the idea is typically associated with crash dieting or cutting out meals entirely—both of which create a significant calorie deficit. While this might cause some short-term weight loss, it often backfires.

The Problem with Eating Less: The Body’s Response

Drastically reducing food intake triggers several responses in the body:

1. Metabolic Slowdown: When you cut calories drastically, your body may compensate by reducing how much calories you burn by down-regulating your Non-Exercise Activity Thermogenesis (NEAT). That means, you may just move around a lot less in your day-to-day movement.
2. Muscle Loss: When calories are too restricted, the body may break down muscle tissue for energy. Muscle plays a crucial role in maintaining metabolism, so losing muscle mass can slow metabolism further, making it harder to maintain or lose weight in the future.
3. Hormonal Changes: Severe calorie restriction affects hunger hormones like ghrelin and leptin. Ghrelin, known as the “hunger hormone,” increases, making you feel constantly hungry. Leptin, which signals fullness, decreases, leading to increased cravings and a greater likelihood of overeating once the diet ends.
4. Increased Stress and Cortisol Levels: Eating too little can trigger a stress response, leading to elevated cortisol levels. High cortisol levels have been linked to weight gain, particularly around the abdomen, making extreme calorie restriction counterproductive.

Fuel Your Body, Don’t Deprive It

A successful and sustainable weight loss plan isn’t about eating as little as possible. It’s about fueling your body with the right foods in the right amounts to support both weight loss and overall health. Here’s what that looks like:

1. Prioritise Nutrient-Dense Foods: Instead of cutting calories excessively, focus on nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential nutrients and keep you full longer, helping control hunger naturally.
2. Focus on Portion Control, Not Starvation: Weight loss can be achieved by eating smaller portions rather than severely restricting entire food groups or skipping meals. Aim for a modest caloric deficit that allows for gradual weight loss.
3. Incorporate Balanced Macronutrients: A balanced meal with carbs, proteins, and fats provides sustained energy, helps curb cravings, and stabilises blood sugar. Protein in particular can help preserve muscle mass during weight loss, keeping metabolism from dropping.

The Importance of Exercise and Physical Activity

Another factor often ignored in the “eat less to lose weight” myth is exercise. Regular physical activity helps burn calories and is also essential for preserving muscle mass. A balanced combination of strength training and cardio can boost metabolism, increase calorie burn, and support a healthy weight loss journey without extreme calorie restriction.

Strength training, for instance, increases lean muscle mass, which burns more calories at rest, even outside of exercise. This is crucial because it helps counteract the metabolic slowdown that can come from weight loss, allowing you to eat a reasonable amount while still losing weight.

Mindset Matters: Quality Over Quantity

Weight loss and health are about more than simply reducing calories; they are about changing habits and making sustainable lifestyle choices. Focusing on the quality of food and tuning into your body’s hunger and fullness signals creates a healthier relationship with food and decreases the chances of rebound weight gain.

Some strategies to consider include:

• Mindful Eating: Slow down when you eat, savour each bite, and pay attention to when you feel full. This can prevent overeating and help you enjoy your food more, reducing the urge to binge.
• Setting Realistic Goals: Avoid extreme diets and set achievable goals. Losing 0.5% to 1% of body weight per week is a healthy and sustainable rate, as it allows for muscle retention and prevents drastic metabolic adaptations.
• Enjoying Food Flexibility: Restrictive eating plans can create unhealthy relationships with food. Including treats in moderation can make a weight loss journey more enjoyable and sustainable without feeling like a deprivation-based approach.

Why “Eating Right” is More Effective Than “Eating Less”

The ultimate goal isn’t just to eat less but to eat right. Instead of aiming for the lowest possible calorie count, try to focus on creating a balanced diet that provides enough energy and nutrients to keep your body functioning optimally. Here are some reasons why eating right trumps eating less:

• Better Energy Levels: When you eat nutrient-dense foods that give your body sufficient fuel, you’ll feel more energetic and motivated to engage in physical activities, supporting weight loss.
• Improved Mental Health: Eating too little can lead to irritability, stress, and a poor relationship with food. Balanced meals with adequate calories prevent these issues and create a more positive weight loss experience.
• Sustainability: Cutting out too many calories quickly often leads to “yo-yo dieting” and binge-eating cycles. Eating a balanced diet is more sustainable and allows you to build healthy habits that last beyond the weight loss journey.

Busting the Myth: The Takeaway

The idea that you need to eat significantly less to lose weight is not only unhelpful but can be counterproductive. Rather than thinking of weight loss as a matter of eating less, it’s more effective to think of it as eating smarter. Eating the right foods in the right portions, combined with regular exercise, can help you achieve your goals in a healthy, sustainable way. So, instead of counting calories obsessively, focus on the big picture: fuel your body, prioritise nutrient-dense foods, and adopt healthy lifestyle habits that will set you up for long-term success.