Why Weight Loss Requires More Than Just Cutting Calories

Sustainable weight loss is about more than cutting calories - balanced nutrition, metabolism, hormones, and lifestyle all work together for lasting results.

Weight Loss Questions Answered: Simple, Evidence-Based Advice

Q1: Is it true, eat less and move more all I need to lose weight?

Not exactly. While creating an energy deficit (burning more calories than you eat) is essential for weight loss, it’s not just about willpower. Long-term weight management is influenced by many factors beyond calories, including genetics, metabolism, lifestyle, gut health, hormones, stress, and sleep (1–3). This means two people eating the same amount can lose weight differently. Focusing only on calories often leads to frustration and weight regain (1,2).

Q2: What’s more important size of my meals or total calories for the day?

Total daily calories matter most for weight loss, but how you eat them can help or hinder results. Some people do well spreading calories across the day, while others benefit from bigger breakfasts and smaller dinners. Eating patterns that match your hunger cues and lifestyle are easier to stick to long-term and can improve appetite control and metabolism (1,4,5).

Q3: Are high-protein or keto diets the best for losing weight?

Short-term diets like keto or high-protein plans can lead to quick results, but they aren’t guaranteed to work for everyone. The best diet is one that fits your lifestyle and is sustainable. If a plan feels restrictive or stressful, you’re less likely to maintain it long-term. Research shows flexible, consistent habits beat extreme diets for lasting weight loss (1,3).

Q4: Does it matter when I eat during the day?

Yes, meal timing can help with appetite, blood sugar, and weight management. Studies suggest eating more calories earlier in the day and fewer at night may improve results. For example, people who eat a larger breakfast often lose more weight than those who eat more at dinner (4,5). However, the key is finding a rhythm that suits your natural hunger and energy levels.

Q5: Is there one diet that works for everyone?

No. Genetics, hormones, gut bacteria, sleep, stress, and medical conditions all influence how someone responds to food (2,3,6,7). For instance, people with insulin resistance or PCOS may need blood sugar-stable meals, while others might need emotional support to manage eating habits. Personalised approaches work best because weight loss is not “one-size-fits-all.”

Q6: Why do I struggle to keep weight off after losing it?

Maintaining weight can be harder than losing it. The body naturally defends its previous weight through hormones, hunger signals, and metabolism (2). People who succeed long-term often follow regular meal routines, monitor progress (like tracking food or weighing themselves occasionally), and eat foods that satisfy both physically and emotionally (1,7,9). Restrictive diets rarely teach these habits, which is why many regain weight.

Q7: What lifestyle habits affect weight loss?

Sleep, stress, activity level, and emotional eating patterns all play a major role. Poor sleep and chronic stress can increase hormones like cortisol, which can boost appetite and fat storage (6,8). Irregular routines, skipping meals, or binge eating can also disrupt metabolism. Sustainable weight loss requires attention to these everyday habits, not just diet changes.

Q8: Can genetics make it impossible to lose weight?

No, but genetics influence how your body stores fat, signals hunger, and burns energy. Some people may naturally gain weight more easily, but personalised strategies and healthy habits can overcome genetic tendencies. Weight loss is possible—it just needs to work with your biology, not against it (6).

Q9: What’s the best long-term strategy for weight loss?

Focus on building sustainable habits rather than chasing quick fixes. Eat in a way that suits your lifestyle, listen to hunger cues, prioritise sleep and stress management, and include movement you enjoy. Tools like meal planning, tracking progress, and mindful eating can help maintain results (1,7,9). Compassion and flexibility are key your journey should respect your body and lifestyle.

References:

1. Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021;30(1):20–31. doi:10.7570/jomes20065

2. Sumithran P, Proietto J. The defence of body weight: a physiological basis for weight regain after weight loss. Clin Sci (Lond). 2013;124(4):231–41. doi:10.1042/CS20120223

3. Zmora N, Suez J, Elinav E. You are what you eat: diet, health and the gut microbiota. Nat Rev Gastroenterol Hepatol. 2019;16(1):35–56. doi:10.1038/s41575-018-0061-2

4. Jakubowicz D, et al. High caloric intake at breakfast vs. dinner differentially influences weight loss. Obesity (Silver Spring). 2013;21(12):2504–12. doi:10.1002/oby.20460

5. Sutton EF, et al. Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress. Cell Metab. 2018;27(6):1212–1221.e3. doi:10.1016/j.cmet.2018.04.010

6. Loos RJF, Yeo GSH. The genetics of obesity: from discovery to biology. Nat Rev Genet. 2022;23(2):120–133. doi:10.1038/s41576-021-00414-z

7. Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018;102(1):183–197. doi:10.1016/j.mcna.2017.08.012

8. Chaput JP, Dutil C. Lack of sleep as a contributor to obesity in adolescents. Int J Behav Nutr Phys Act. 2016;13:103. doi:10.1186/s12966-016-0428-0

9. Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(1 Suppl):222S–225S. doi:10.1093/ajcn/82.1.222S