Why "Eat Less, Move More" Failed Me — and Why It’s Failing You Too!

For years, I believed in the mantra: “eat less, move more.” It seemed logical—burn more calories than you consume, and the weight should just fall off. That’s what I told myself, my clients, and anyone who asked for advice. But here’s the problem: it didn’t work for me. It didn’t work for many of my clients either.

Some of my clients saw results, but others didn’t. And as I continued to push myself harder, following the same advice I gave to my clients, I realised I wasn’t getting the results I wanted either. I was exhausted, frustrated, and overwhelmed. It felt like I was on a treadmill—working endlessly but going nowhere.

This wasn’t just disappointing; it was disheartening. I was supposed to help people achieve their goals, yet so many of them—and myself—were stuck. That’s when I realised something had to change.

The Truth About "Eat Less, Move More"

The advice to “eat less, move more” is a gross oversimplification. It reduces weight loss to a basic calorie equation while ignoring the many factors that influence how your body responds. What it doesn’t take into account is:

• Stress: Chronic stress elevates cortisol levels, making it harder to burn fat and easier to store it, especially around your midsection.
• Sleep: Poor sleep disrupts hunger hormones like ghrelin and leptin, making you crave more food and feel less satisfied after eating.
• Hormones: Insulin sensitivity, thyroid health, and other hormonal factors significantly impact your ability to lose weight.
• Gut Health: Your gut microbiome plays a huge role in appetite regulation, metabolism, and fat storage. A neglected gut can hold you back more than you realise.
• Lifestyle: Weight loss strategies that don’t fit into your life—your schedule, preferences, and responsibilities—are impossible to sustain.

Back then, I didn’t fully understand these complexities. I thought if I just pushed harder—ate less, moved more—I would break through the plateau. But instead, I hit a wall.

Learning the Hard Way

Eventually, I made a decision: I needed to learn more. I needed to understand why some clients were thriving while others, like me, were stuck. So I dove deep. I read everything I could about sustainable weight loss, took courses, and tested different approaches.

None of this actually helped. What did help was working with an amazing Elite Sports Nutritionist

What I discovered was eye-opening. The problem wasn’t a lack of effort—it was a lack of personalisation. Everyone’s body responds differently, and unless you’re addressing the specific obstacles holding you back, you’ll always struggle to see results.

The Turning Point: Craig, Ellie, and Pete

Once I started applying what I’d learned, everything changed—not just for me, but for my clients too.

• Craig: Completely blind, Craig faced unique challenges. Quick-fix processed foods filled his fridge, and cooking was daunting. By creating accessible recipes and one-pan meals that fit his lifestyle, Craig lost over 2 stone in just three months. He regained his energy, confidence, and control over his health.
• Ellie: Ellie was frustrated because her favourite purple dress hadn’t fit for years. We personalised her plan, focusing on nutrition and mindset, and the results were life-changing. Ellie not only lost weight but also zipped up that dress and rediscovered her confidence.
• Pete: Pete had been stuck for years, struggling to drop weight despite his best efforts. With a tailored approach to balance his nutrition and lifestyle, Pete lost two trouser sizes and fit into a medium top for the first time in years.

These transformations didn’t happen because my clients worked harder—they happened because we worked smarter. We focused on strategies that fit their lives, addressed their unique challenges, and tackled the root causes of their struggles.

The Lesson

The biggest lesson I’ve learned is this: weight loss is not one-size-fits-all. What works for one person might not work for another. The key is understanding your body and creating a plan that aligns with your needs and lifestyle.

It’s not about eating chicken and broccoli every day. It’s not about spending hours in the gym. And it’s definitely not about depriving yourself to the point of exhaustion. Sustainable weight loss is about working with your body, not against it.

What’s Next for You?

If this resonates with you—if you’re tired of feeling stuck and frustrated—I want you to know you’re not alone. I’ve been there, and so have many of my clients. That’s why I created a guide to help you identify the common mistakes holding you back and take the first steps toward lasting change.

This guide isn’t about quick fixes or extreme diets. It’s about understanding your body, uncovering the reasons behind your struggles, and taking small, meaningful steps toward your goals.

If you’ve ever felt like nothing you do is enough, this guide is for you.

?? Download your free guide here.

Don’t let another week, month, or year go by feeling stuck. Let’s leave the frustration behind and start your transformation today.

Until next time,

John