Why ‘eat less, move more’ doesn’t work for everyone; 5 ways to achieve weight loss

In a world fixated on quick fitness solutions, the mantra 'move more, eat less’ often oversimplifies a complex issue. Weight management is not a universal formula, but biological, psychological, and socioeconomic factors create distinct challenges. Genetics and hormonal conditions such as hypothyroidism, PCOS, and insulin resistance can slow metabolism and promote fat storage, making traditional dieting ineffective. The body’s survival instincts may further resist calorie deficits. Mental health can also play a crucial role; stress and emotional eating, exacerbated by fast-paced urban lifestyles, often derail motivation-driven plans.

Why is working out and eating healthy not enough?

According to Asad Hussain, Fitness expert, founder, CEO, OddsFitness, “Even depression or anxiety can make exercise feel intimidating and tedious, while cultural stigma around mental health often prevents individuals from seeking support, trapping them in cycles of guilt and inaction. Access and Environment Socioeconomic disparities matter a lot. Affordable, nutritious food is scarce in many areas, pushing reliance on processed alternatives. In crowded urban areas, safe parks and gyms are a privilege, while long working hours leave little room for fitness. Poor air quality and extreme weather further diminish the benefits of outdoor movement.”



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Sustainable health is not solely about calorie restriction and exercise but also about personalized nutrition, stress management, quality sleep, and emotional well-being. As each individual’s body responds differently to diet and activity levels, making a one-size-fits-all approach ineffective. A more holistic and tailored strategy is essential for achieving long-term wellness and maintaining a balanced, healthy lifestyle. Sustainable health requires a more personalized, science-backed approach that considers individual needs, behavioural patterns, and long-term habits rather than relying on restrictive dieting and excessive exercise alone.

Why reducing calories isn’t always a great step?

The adaptation paradox, which translates to a plateau. Many times aggressive calorie cutting can backfire. The body’s metabolism slows to preserve energy, causing plateaus. This “starvation mode” is often misjudged as lack of willpower, ignoring biological realities.

5 ways to achieve weight loss

1. Cycle your calories

One study by The Author manuscript reveals that to keep your metabolism moving forward and avoid plateaus, alternate between days with high and low calorie intake.

2. Sip water prior to meals
Thirty minutes before meals, drinking water helps naturally curb hunger and regulate portion sizes, which results in consuming fewer calories.

3. Get up and move often

The Oxford Journals study proves that sitting for extended periods slows down metabolism. Calorie burning can be enhanced by standing while working or by taking quick walks every hour.

4. Exposure to cold
Brown fat is activated when your body is exposed to cold conditions, such as cold baths or air-conditioned rooms, and it burns calories to keep your body temperature stable.

5. Consume more probiotic foods
Weight loss, metabolism, and digestion are all enhanced by a healthy gut microbiota. Add items like fermented pickles, kimchi, or yogurt.


According to Sunaina Setia, program strategist and operations head of OddsFitness, “Personalised approaches are key. Consulting nutritionists or doctors to address hormonal imbalances, integrating mental health support, and advocating for systemic changes like affordable healthy food and public recreational spaces can bridge gaps. For India, where diabetes and obesity surge, acknowledging these complexities is critical. Sustainable health isn’t about rigid rules, but understanding an individual needs a truth that transcends simplistic slogans.”



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