Just Eat Less and Move More?

Have you ever been told, “Just eat less and move more”?

It sounds so simple… but if you’ve ever struggled with your weight, you’ll know how unhelpful that advice feels.

Because it’s not just about how much we eat.

It’s also about what we eat, why we eat, and even whenwe eat.

Yes, the truth is that to lose weight, our body does need to use more energy than it takes in.

But here’s the good news: you don’t need calorie counting, strict rules, or obsessive tracking to make that happen.

You can do it in a way that feels freeing, gentle, and sustainable — just by making a few small tweaks.

Here are some places you could start:

1. Find your “status quo.”

This is simply the point where your weight stays steady, not going up or down. That’s your starting line.

From there, you can begin gently creating an energy deficit by looking at your habits, portion sizes, and movement.

Ask yourself:

* Am I (mostly) eating 2–3 meals a day with 0–2 snacks?

* Or is there still some emotional or habitual eating sneaking in?

If it’s the second one, that’s the first area to gently work on.

2. Could your portions be a little too generous?

Even small changes make a big difference. You might try:

* Using a smaller plate

* Eating within the rim of your plate

* Sharing a dessert instead of having your own

I call it “cinching it in” - just bringing things in a notch.

3. Are sneaky nibbles adding up?

Nibbles aren’t always emotional - they’re often just automatic. A lick of the spoon, a corner of toast, a bite while clearing up… it all adds up!

You could try:

* Collecting every nibble in a container for one day - it might surprise you!

Creating simple rules like “I only eat off plates” or “I sit down to eat”

* Brushing your teeth after meals or sipping a drink while prepping food

4. Could you move just a little more?

You don’t need marathons to make progress. “Movement snacks” all count:

* Walk during TV ad breaks or while on the phone

* Do a quick loop around the block before work or at lunch

* Stretch, dance, pace - whatever keeps you moving

Did you know sitting more than 6 hours a day is linked to weight gain, heart disease, diabetes, and even shorter life expectancy?

So those little movement breaks really do matter.

Which of these feels most doable for you right now?