Let’s clear something up: if you’ve been eating less, working out more, and still not losing weight — you’re not alone. The traditional weight loss advice is completely backwards. You’ve probably been told to eat low-carb, live off salads, and stay in a massive calorie deficit. But here’s the truth…

That’s not going to work. And if it does, it won’t last.

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The Problem with Eating Too Little

Your body isn’t designed to thrive on minimal food. In fact, just to maintain the body you already have, you need about 2,000 calories per day (give or take depending on your size and activity). So if you’re eating 1,200 or 1,400 calories thinking you’ll drop weight faster, your body is panicking — not burning fat.

When you eat too little for too long, your body thinks there’s an emergency. It slows your metabolism down and starts holding on to fat. Why? Because it’s trying to protect you. Your body doesn’t know you’re trying to fit into your jeans — it just knows it’s not getting enough fuel, so it switches into survival mode.

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The Right Way to Lose Weight

Here’s what actually works — and why:

1. Eat Enough (But Not Too Much)

Instead of starving yourself, aim for about 1,800 calories per day if you’re trying to lose fat. That’s enough to keep your metabolism running while still creating a slight deficit.

2. Lift Weights 3x Per Week

Weightlifting builds lean muscle, which boosts your metabolism and helps your body burn more calories at rest. Muscle is your best friend when it comes to fat loss.

3. Limit Sugar to Under 30g Per Day

Sugar spikes insulin, encourages fat storage, and increases cravings. Cutting it back can make a massive difference in how your body responds — and how you feel.

4. Eat Balanced, Whole Food Meals

When you make a plate, keep it simple:

• 50% vegetables (yes, they’re carbs)
• 50% protein (like chicken, eggs, fish, or beef)

You don’t need to add extra starchy carbs if your goal is weight loss — veggies already provide what you need. If you want faster results, cut back on fruit sugars too. A small handful of berries in the morning is plenty.

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Final Thoughts

If you’re stuck in the cycle of dieting and not seeing results, it’s not your fault — you’ve just been following advice that doesn’t work.

Stop starving yourself, start eating smarter, and focus on supporting your metabolism, not breaking it. Strength train. Eat real food. Be consistent. Your body will respond when it feels safe, fueled, and supported.