A calmer, more realistic way to think about weight and health
For years, weight loss has been framed as a numbers game: eat fewer calories, move more. And while calories do measure energy, this way of thinking misses something crucial – how the body actually responds to food.
Weight loss isn’t about calories
If calorie counting worked long term, most people wouldn’t feel stuck in cycles of restriction, hunger and regain. The weight loss problem isn’t lack of discipline. It’s that weight regulation is biological, not mathematical.
Calories Don’t Tell the Whole Story
Calories tell us how much energy a food contains — but they don’t tell us how that food affects:
- hunger and fullness
- blood sugar levels
- hormones that regulate appetite
- how much we eat later in the day
Why Eating Less Often Backfires
When calories are aggressively cut, the body responds by:
- increasing hunger hormones
- reducing feelings of fullness
- slowing metabolic processes
This is why dieting so often leads to constant thoughts about food, snacking, or overeating later – sometimes months after the diet has ended. Some metabolic researchers, including Dr Benjamin Bikman, focus on the role of insulin resistance here. While insulin isn’t the only factor in weight gain, there is good evidence that chronically elevated insulin levels and unstable blood sugar make appetite harder to regulate. The body is trying to protect itself.
A More Helpful Way to Think About Weight
Instead of asking ‘How can I eat less?’, a more useful question is: ‘How can I eat in a way that keeps me satisfied, steady and nourished?’
What ‘Enough’ Looks Like (In Simple Terms)
Weight loss isn’t about calories—you don’t need to count everything—but having a rough sense helps.
Most adults benefit from around 1.0–1.2g of protein per kg of body weight per day (and more with age or higher activity). For many people, this works out at around 20–30g of protein per meal. Examples include:
- Eggs or Greek yoghurt at breakfast
- Fish, chicken, tofu or lentils at lunch
- Beans, pulses, meat or tempeh at dinner
UK recommendations are 30g of fibre per day, yet most people average closer to 18g. Rather than counting grams, aim to include fibre at every meal:
- Vegetables
- Fruit
- Whole grains
- Beans and lentils
- Seeds
Try this this week
- Eat three balanced meals each day
- Aim for protein and fibre at every meal
- Reduce refined carbohydrates
- Add seeds to meals you already enjoy
- Notice how your hunger and energy feel over the week
Weight regulation works best when the body feels safe, fed and supported – not restricted. So remember—weight loss isn’t about calories, it is about the balance of nutrition, quality of food and when you eat.
