Eat more to lose weight? What an idea!
Shouldn’t you reduce the portions on your plate or the number of calories you eat each day? If I eat less, I reduce my calorie intake below my needs while keeping the same energy expenditure, so I will inevitably lose weight. And if I add an extra FizzUp workout, bingo!
Not quite… On paper it might sound appealing, if you set aside the hunger you would feel all day. But in reality, things aren’t that simple, and fortunately that’s better for your well being. The first piece of good news is that starving yourself isn’t the solution to losing weight. The second is that you’ll very likely need to eat more to lose weight.
You know your body needs energy to function at its best. This energy comes from the food you eat and the calories it contains. We’re all different, with different needs, so the calories you need to stay at a healthy weight aren’t the same for everyone.
Some people can lose weight eating 4000 calories a day, while others would gain weight at 3000. What makes the difference? Your metabolism.
As a reminder, metabolism is the energy your body needs just to stay alive at rest. That means being awake, lying down, calm, in a room at 22°C. Even then, your body is working. Your heart is beating, you’re breathing, blood is circulating, cells are renewing, and all the other vital processes are running in the background.
Your metabolism depends on a lot of factors: weight, sex, age, physiological state like growth or breastfeeding, environmental factors like stress, smoking, or cold temperatures, the time of day because metabolism slows down during sleep, and your body composition.
On top of that, there’s the energy you burn just by living: moving, talking, exercising, working, eating, and more. Dietitians can calculate your needs to figure out exactly how much energy or calories you should be taking in.
Imagine your body needs 6000 calories but you only eat 5000. It won’t have enough energy to function properly. Your body will start tapping into both fat and muscle to keep going, and you’ll lose weight. This is where things start to get tricky.
First of all, losing muscle mass is usually not the goal. If you keep eating 5000 calories instead of the 6000 your body needs, it will become exhausted. Little by little, it will cut back on non essential activities that aren’t vital for survival, like hair growth, skin hydration, or calories burned during physical activity. Your body will do its best to function with what you give it, prioritizing vital functions first.
The next stage happens when your body gets used to the 5000 calories you are giving it. Your metabolism slows down and you will have to cut calories even more to keep losing weight. You might go down to 4000, 3000 and so on. But this process quickly hits its limits. Every body has a different threshold, but eventually it will start storing every calorie you eat to protect itself from further deprivation. And yes, how far can this restriction go? At some point, the opposite happens. You regain weight even while still eating the same amount of calories that is too low for your needs.
This article explains how the process works, but of course you also have to consider the hunger you feel during these periods and the nutrient deficiencies that can occur. Restricting calories can also lead to eating disorders and affect your social life and overall well being.
It is during weight regain that the famous “yo-yo” dieting effect appears. Weight is lost too quickly until your body starts defending itself by storing reserves. That is usually followed by weight gain, often with a few extra kilos added.
Many people don’t give their bodies the energy they need to function properly. Eating more means choosing whole, high-quality foods, ideally organic, local and seasonal, prepared at home, and in portions that are right for each food group, including animal or plant proteins, whole grains, vegetables, healthy oils, fruits and nuts.
First, it’s important to reassure your body and take care of your metabolism, which may have been slowed down by periods of deprivation that can sometimes happen repeatedly throughout life.
Through nutritional rebalancing, your dietitian will create a balanced diet tailored to your needs. The increase in energy intake will be gradual, helping your metabolism restart effectively.
It’s a long process, but it’s the only approach that truly puts your health first and lasts. Your body is an incredible machine, but after being stressed by diets, it needs time to find its balance again. During the weeks when you gradually increase your calorie intake to meet your needs and restore a normal metabolism, the goal is simply to stabilise your current weight.
You have to accept this period because only then will your body feel safe enough to release stored energy. It knows it no longer has to hold onto reserves. This can be tough to understand. You want to lose weight, but you need to let yourself maintain it for several weeks before that can happen.
Think about the comfort and health you’ll gain. You’ll be able to eat until you’re satisfied, feel more energy, avoid nutrient deficiencies, and enjoy a more sustainable approach. The effort you put in now will pay off. Once the weight is lost and your body is stabilised, your weight will stay steady, supported by a new long-term eating routine.
The goal is to understand why and how to give your body what it needs to work at its best, while maintaining or regaining a healthy weight.
The key is patience and trust in your dietitian. With the right guidance, you’ll be able to reach your goals if you give your body time. Periods of deprivation and weight gain happen over several months or even years, so it’s normal to take several months to regain a healthy weight and restore your metabolism.
It’s also important not to stress your body, even unintentionally. Checking your weight too often is enough once a week, and thinking about it at every meal can create real stress that may block weight loss. Good sleep is essential too. Try meditation, mindfulness practices, yoga, regular physical activity, breathing exercises, or other techniques. Taking care of yourself is a holistic process.
Finally, enjoying your meals every day is essential. Your dietitian will be there to guide you, share new recipes, introduce you to new foods and more. By rediscovering the pleasure of eating until you’re satisfied and tasting flavourful recipes, you’ll quickly start enjoying your journey toward a balanced diet.
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