Why “Eat Less, Move More” Isn’t the Answer Anymore

If you’ve ever struggled with your weight, you’ve probably heard the phrase “eat less, move more.” It’s the age-old mantra that’s been handed down as the quick fix for fat loss — simple, catchy, and widely repeated.

And if I’m being honest, I’ve said it too. Early in my career, over 25 years ago, when I was still green as a coach and eager to help, those words came out of my mouth more than once. At the time, it felt like the clearest way to help people create a calorie deficit and shift unwanted weight.

But now, with tens of thousands of coaching hours under my belt and decades spent working with people from all walks of life — from busy professionals and parents to athletes and rehab clients — I see things very differently. The truth is, “eat less, move more” is a gross oversimplification of a much more intricate process.

More Than a Calorie Equation

Yes, weight loss requires an energy deficit — that hasn’t changed. But how we create, sustain, and support that deficit in a real human life is where things get complex.

The phrase suggests a level playing field, but it completely ignores the deeper layers: hunger regulation, hormonal fluctuations, psychological resilience, lifestyle demands, and behavioural patterns. Not to mention the importance of food quality, personal preferences, training history, stress, sleep, and social support.

Saying “just eat less” to someone who’s battling cravings, poor recovery, or metabolic adaptation is about as useful as telling someone with no swimming experience to “just float.” As Alan Aragon recently said, it’s not wrong — but it’s wildly unhelpful.

The Evolved Approach

Thankfully, we now have access to a far richer base of data and science than we did 20 years ago. And most good coaches and nutritionists today (hopefully) understand that the human body and mind don’t work like a basic math problem.

Fat loss — done right — involves:

• • Creating a sustainable energy deficit through nutrient-dense, satisfying, minimally processed foods that people actually enjoy.
  • Prioritising adequate protein to preserve lean mass.
  • Designing training that fits into a person’s life, rather than disrupting it.
  • Building systems to navigate plateaus, like non-linear dieting, diet breaks, adherence audits, or simply shifting goals in line with life phases.

It also means knowing when to push and when to pause. When to simplify and when to adapt. And above all, how to work with the person in front of you, not just the numbers on paper.

Earning the Right to Simplify

After all these years, I’ve learned that simplicity isn’t the same as oversimplification. You earn the right to make things simple by understanding them deeply.

So no, “eat less, move more” doesn’t cut it anymore — not if you truly want to help people change. The industry has grown. The science has evolved. And so should our strategies.

If you’re ready for a smarter, more human approach to fat loss — one that actually respects the reality of your life — let’s talk.