You’ve probably been told to eat less, move more if you want to be healthy or lose weight. This advice is everywhere, but it’s not as helpful as it seems. In fact, it can be harmful. Health is more complex than just calories in and calories out. When we oversimplify it, we ignore the real reasons people struggle with food, movement, and their bodies.
Let’s talk about why.
But first, if you’re new here, welcome. I’m Dr. Meredith MacKenzie, a binge eating therapist and intuitive eating coach. If you’ve been told to eat less and move more but ended up feeling confused, discouraged, or disconnected from your body, you’re not alone. There is a gentler and more supportive way to care for yourself that doesn’t rely on shame or strict rules. If you’re ready to explore what health can look like without dieting, come find me on Instagram for daily encouragement, practical tools, and real talk.
The Problem with “Eat Less, Move More” and Oversimplification
“Eat less, move more” sounds simple. Too simple. It turns complex health struggles into a catchy slogan. But bodies are not machines. You are not a math problem to solve.
This advice treats health like it’s only about calories in and calories out. It assumes that if you just try harder, you’ll get the results you want. But that’s not how bodies, or lives, work.
Many people try to follow this advice and still feel like they’re failing. Why? Because it overlooks the full picture. This kind of advice ignores biology, hormones, mental health, trauma, stress, medications, and lived experience. There’s no room for nuance or compassion. As a result, many people start to believe that if they’re not getting “results,” they must be doing something wrong.
Want to hear more? In this video, I share how early messages about food and body image made “eat less, move more” feel like the only option and what helped me move beyond it.
How “Eat Less, Move More” Leads to Dieting and Restriction That Backfires
When people hear “eat less,” they often start dieting. That might mean cutting calories, skipping meals, or avoiding foods they enjoy. At first, it can feel like it’s working. But over time, it usually leads to intense cravings, binge eating, and guilt.
Your body is wired to survive. When it senses restriction, even if it’s intentional, it fights back. Hunger increases, metabolism slows, and thoughts about food take over. This isn’t a lack of willpower. It’s your body doing exactly what it’s designed to do.
“Eat less, move more” can also become a problem when it’s tied to shame. Diet culture often teaches that:
- Movement doesn’t matter unless it leads to weight loss
- If you’re not sore or sweating, it doesn’t count
- Taking days off means you’re falling behind
- The more you restrict, the more “disciplined” you are
- Hunger is a sign of weakness or lack of control
- Being “good” with food means ignoring your cravings
But movement doesn’t have to be a punishment. It can be joyful, gentle, sustainable, and a way to care for your body, not control it.
This episode unpacks how subtle forms of restriction fuel unhealthy eating patterns and offers supportive steps to shift it.
The Harm to Mental and Emotional Health
Trying to “eat less, move more” all the time can take a serious toll on your mental and emotional wellbeing. What starts as an effort to feel healthier often turns into constant self-monitoring, guilt, and anxiety. You may find yourself thinking about food all day, questioning every bite, or feeling like rest needs to be earned. Over time, this can lead to burnout and a deep sense of failure.
It’s not just your relationship with food that suffers. This mindset can impact your sleep, your energy, your ability to focus, and even your connections with others. You might feel like your body is working against you or like no matter what you do, it’s never enough.
But your body isn’t the enemy here. The problem is the advice that taught you to ignore it.
You deserve a relationship with food and movement that feels peaceful, not punishing. One where your worth isn’t measured by the number on a scale or how many steps you take. One where you feel supported, not stuck.
If you’ve ever felt stuck in shame after emotional eating, you’re not alone. This blog will help you understand what’s really happening and how to respond with care instead of criticism.
Weight Isn’t the Only (or Best) Measure of Health
The “eat less, move more” idea is built on one belief: that weight equals health. But that’s simply not true. Health is about more than size. How do you feel in your body? Can you focus? Do you have energy? Are you sleeping and digesting well?
There are thin people who are not healthy. And there are people in larger bodies who are. Your weight doesn’t show your habits, your history, or your health markers. When we only focus on weight, we miss the full picture. And sometimes, we do more harm than good, like triggering disordered eating, over-exercising, or avoiding medical care due to shame.
Curious about what health really means beyond the scale? This video breaks down the Health at Every Size approach and why size alone doesn’t determine wellbeing.
What Actually Supports True Wellbeing
Real health isn’t about shrinking your body. It’s about supporting your full self, physically, mentally, and emotionally. When we step away from rigid rules and start tuning into what our bodies actually need, health becomes more sustainable, more human, and more compassionate.
This might include:
- Eating enough food to feel satisfied and energized
- Choosing foods that nourish and comfort you
- Moving in ways that feel good, not forced
- Resting when you’re tired
- Managing stress with compassion
- Connecting with people who support you
- Asking for help when you need it
These are not extreme or dramatic steps, but they are powerful. They build trust, reduce stress, and create the foundation for lasting wellbeing. None of that fits into “eat less, move more.” And yet, these are the practices that truly support your health in real life, not just in theory.
Comfort eating gets a bad rap, but it’s often doing something important for you. This blog explains what comfort eating really is and why it makes sense, without shame.
The Permission to Approach Health Differently
If the message to “eat less, move more” has been your go-to for years, yet you still feel stuck, the problem isn’t you. This approach often overlooks your lived experience, your biology, and your mental health. It asks you to fight your body instead of working with it.
There’s another way to care for your health, one that feels supportive, not punishing. That means eating in a way that fuels and satisfies you, moving in ways that feel good, and giving yourself permission to rest. It also means learning to trust your hunger, honoring your needs, and letting go of guilt around food.
Your worth was never tied to your weight. You don’t have to change your body to be deserving of care. Health is about connection, not control, connection to your body, your values, and your life. You’re allowed to choose a different path.
Trying to stop overeating without falling back into dieting? This blog explores why awareness alone isn’t enough and what actually helps create lasting change.
Rethinking “Eat Less, Move More” for True Health
The advice to eat less and move more has been treated like a one-size-fits-all solution, but it often leads to shame, confusion, and disconnection. You deserve better. Real health is about more than numbers or willpower. It’s about caring for your whole self in a way that feels respectful and sustainable. You can step away from outdated rules and start building a relationship with food and movement that truly supports you. That’s where lasting wellbeing begins.
If you’re feeling stuck between rejecting the “eat less, move more” mentality and not knowing what to do instead, you’re in the right place. My group coaching program, One Body To Love, gives you the space to unlearn body shame, rebuild trust with food, and care for your body without pressure to shrink it.
Want to ease in first? Food Freedom in a Weekend is a simple, practical way to step out of all-or-nothing thinking and start building self-trust around eating.
For more personalized support, my 1:1 coaching offers a compassionate space to explore your relationship with food and your body in a deeper way.
You can also check out my podcast and YouTube channel for encouragement and education. Not sure where to begin? Book a free discovery call and we’ll figure it out together. No matter how you start, your body is welcome here.
