When it comes to weight loss, most of us have heard the “classic weight loss formula”:
Calories burned must be more than calories consumed to lose weight.
And yes, that’s true—but it takes much more than changing your physical habits to lose weight and keep weight off.
Weight loss happens when your body burns more energy than it takes in. But what that formula doesn’t tell you is that our bodies are complex. If you cut calories too drastically, your body can go into survival mode, slowing your metabolism and holding onto weight instead of letting it go.
You’re probably thinking, what?!?! That doesn’t make sense, you just said I need to burn more calories than I consume to lose weight so shouldn’t I just eat a small amount of calories each day to meet my goals?
Let’s break it down.
Why You Still Need to Eat Enough for basic body function
Your body needs a certain number of calories just to function—this is called your Basal Metabolic Rate (BMR). That’s the energy your body uses to keep your heart beating, your lungs breathing, and your brain thinking, even while you sleep.
If you consistently eat too few calories, your body sees it as a threat. Your body goes in to protection mode and starts conserving energy, which means you will burn fewer calories. You might feel more tired, moody, and hungry—and your weight may stay the same or even increase due to hormonal shifts to try to keep you alive.
So yes, calorie balance matters—but undereating is not the answer. This is why it is important to work with a dietitian to determine how many calories you should consume each day to support your BMR but also allow for weight loss.
At OakStone Health and Nutrition we provide Metabolic Testing so that you can learn what your BMR is and take the guess work out of your nutrition habits. Schedule a metabolic test below:
The Bigger Picture: Habits That Support Sustainable Weight Loss
For lasting weight loss results, we want you to look beyond calories alone. Here’s the full list of areas to focus on that actually works for most people to help maintain weight loss for years and years:
1. Balanced Nutrition
Weight loss is easier when your meals are full of fruits and veggies, lean proteins, healthy fats, and fiber-rich carbs. These help you feel full and satisfied without overeating, helping you practice consistent portion control that supports your metabolism. That doesn’t mean you can’t enjoy your favorite foods—just eat them in moderation.
2. Physical Activity
Movement helps you burn calories, build muscle, and boost your mood. You don’t need to spend hours in the gym. Activities like walking, dancing, yard work, and active chores all count as physical activity. Our tip is to focus on movement throughout the day and find activities that you actually enjoy. The general recommendation is 150 minutes a week of moderate aerobic activity and 75 minutes a week of strength-based activity.
3. Sleep Quality
Lack of sleep can interfere with your hunger hormones, increase cravings, and slow your metabolism. One easy way to improve your sleep is to make your bedroom cooler or invest in cooling sheets/comforters. Studies show we sleep better when our bodies are cooler—and that’s where my favorite product comes in:
REST® Evercool® Cooling Comforter– this is a cool comforter that keeps you cozy without overheating. It’s like flipping to the cooler side of the pillow, but in a comforter. We invested in this comforter during the summer and it was a game changer for our sleep. Before using the comforter, we would wake up multiple times a night, drenched in sweat. After we started using this comforter, we wake up fewer times during the night, and wake up feeling well rested! A simple change like this can help you fall asleep faster and stay asleep longer.
4. Stress Management
Chronic stress raises cortisol levels, which can lead to an increase in fat stores and emotional eating. We recommend finding a healthy coping strategy to deal with your stress. Whether it’s journaling, praying, taking a walk, or simply stepping outside for some fresh air, small daily stress-relief practices can make a big difference.
5. Hormonal Health
Sometimes, weight struggles are tied to imbalances in hormones like insulin, thyroid regulating hormones, or cortisol. If you’re doing “everything right” but still not seeing progress, it might be time to talk to a healthcare provider or dietitian to explore this more in depth.
Bottom Line:
Weight loss isn’t just about “eating less and moving more.” It’s about giving your body the support it needs to function at its best—through nutrient-rich food, sleep, movement, stress management, and self-care.
If you’re ready to lose weight in a way that respects your body and your lifestyle, schedule an appointment with one of our dietitians. We never promise quick weight loss, but we have helped many clients lose weight and keep weight off – all while still getting to enjoy their favorite foods!
Want help creating a nutrition plan to help you meet your weight loss goals using our services covered by your insurance?
Although Samantha Turner is a registered dietitian, she is not YOUR registered dietitian. All content in this post is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of patient-client relationship by your use of these courses, OakStone Health and Nutrition website, and any other OakStone Health and Nutrition programs. Although OakStone Health and Nutrition aims to provide evidence-based general nutrition information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a healthcare professional in the area for your particular needs before making any medical decisions.
