I’m a Nutritionist. Here’s Why I Never Recommend Low-Calorie Diets or Over-Exercising for Weight Loss

As a nutritionist, I’ve seen too many people destroy their metabolism with extreme diets and punishing workouts — all in the name of weight loss. I never recommend diets below 1200 calories. I don’t encourage over exercising. And I never tell anyone to eat in a way that feels completely unnatural for them.

Why? Because these approaches might work for a few weeks — but they almost always backfire. Instead of leading to long-term fat loss, they lead to fatigue, hormone imbalances, and a slower metabolism. I’ve watched clients plateau despite eating “clean” and exercising constantly — simply because their bodies were under too much stress. Let me explain the most common mistakes people make when trying to lose weight, and what actually works instead.

1. The Truth About Low-Calorie Diets

Many people think the lower the calories, the faster the weight loss. But the body doesn’t work like that. When you drop below 1200 kcal (sometimes even higher depending on your body), your metabolism slows down to protect you. Your body thinks it’s starving — so it holds onto fat, burns fewer calories at rest, and reduces important hormone production. You may lose weight at first, but then it stops — and your energy crashes too.

Low-calorie diets can also cause:

Muscle loss

Hair thinning

Hormonal issues

Mood swings

Cravings and binge cycles

Weight loss is not just about less food. It’s about eating the right amount for your body to feel safe while creating a small, healthy calorie deficit.

2. Over-Exercising Isn’t the Solution Another big mistake? Thinking more exercise means faster results. I’ve seen people push themselves to 2+ hours of cardio or heavy workouts every day — and still not lose fat. That’s because too much intense exercise raises cortisol (your stress hormone), which makes your body hold onto fat, especially around the belly.

Signs you’re over-exercising include:

Constant fatigue

Trouble sleeping

Increased hunger or cravings

No progress despite hard effort

The key is balance: Regular movement, strength training, and recovery time. Your body needs rest to burn fat efficiently.

3. Forget “Perfect” Plans — Focus on Real Habits

You don’t need a perfect meal plan, expensive supplements, or celebrity routines. You need habits that actually fit your life. That’s why I never recommend people follow diets that are far from their eating habits or culture. If you love rice and someone tells you to never eat carbs again — that’s not sustainable.

Real change comes from:

Balanced meals (not cutting full food groups)

Managing stress and sleep

Staying hydrated

Gentle, consistent movement

Emotional support and mindset work

4. What I Recommend Instead

If you want to lose fat safely and effectively, here’s my simple formula:

1. Eat enough. Don’t go under 1200–1400 kcal unless supervised.
2. Prioritize protein, healthy fats, fiber, and slow-digesting carbs.
3. Move daily, but don’t overstrain. Focus on consistency, not intensity.
4. Avoid crash diets, detox teas, and unrealistic influencer trends.
5. Respect your body’s signals: hunger, energy, cravings, sleep.

And most of all, be patient. Safe weight loss takes time — but it also lasts.

Final Thoughts

If you’ve been stuck in a cycle of strict dieting, extreme workouts, and frustration, it’s not your fault. The weight loss industry has sold people the idea that suffering equals success. But real, healthy fat loss should not hurt you. It should support your metabolism, not destroy it. It should be part of your life — not take over your life. I help people lose weight in a way that’s gentle, balanced, and realistic. And that’s what actually works.