Why Eating Less Isn’t Working Anymore (and What to Do Instead)

Guest blog by Hailey Nolin, National Board Certified Health and Wellness Coach, Nutritionist, Personal Trainer & CrossFit L1 Coach/Athlete. If you want to connect, you can find me at @haileynolin on Instagram or on my website at https://haileynolin.com/

Hi there! I’m so excited to be guest posting today, thank you for having me. I’m Hailey Nolin, and as you can see from my laundry list above, I wear a lot of hats in the health and wellness space. I work with so many women who are busy, overwhelmed, and trying to feel like themselves again, especially in their 30s, 40s, and beyond. One of the most common challenges I see in my practice is this:

“I’m eating less than ever… and I’m still gaining weight. What am I doing wrong?”

If you’d like to know why eating less isn’t working, this post is for you!

The Lie We’ve All Been Sold: Eat Less, Weigh Less

For decades, women have been told that weight loss is a simple math equation: eat less, move more. And yes, energy balance (calories in vs. out) matters. But your body is not a calculator. It’s a highly adaptive, brilliant system designed to keep you alive.

When you consistently under-eat, especially over weeks, months, or even years, your body doesn’t just give up fat. It starts protecting you.

What Happens When You Undereat for Too Long

Here’s what I see over and over in clients who have been chronically dieting or eating 1,200–1,500 calories per day:

• Your metabolism slows down. Your body learns to burn fewer calories to match what you’re giving it.
• Muscle loss begins. Without enough food (especially protein) your body breaks down muscle for energy, which further decreases your resting metabolism.
• Hormones get disrupted. Leptin (your fullness hormone), ghrelin (your hunger hormone), cortisol (your stress hormone), and even thyroid hormones are all impacted by chronic under-fueling.
• Energy crashes. You feel foggy, exhausted, and unmotivated. Exercise feels harder, not easier.
• Cravings skyrocket. Especially for sugar, carbs, and salty snacks. Your body is literally trying to keep you alive.

“But I’m Scared to Eat More. Won’t I Gain Weight?”

This fear is real, and I want to acknowledge that. You’ve been told your whole life that eating more = gaining weight, so the idea of increasing your food can feel terrifying. But here’s what I tell my clients:

If your body has been in “survival mode,” giving it more food doesn’t make it worse, it actually helps it feel safe again.

Think of it this way: You’re not fueling weight gain, you’re fueling recovery. When your body feels safe and supported, it lets go of the stress. Your hormones balance out. Your cravings calm down. You sleep better. You can build muscle. And yes, you can lose fat sustainably.

What to Do Instead: A Sustainable Approach to Fat Loss

Let’s ditch the 1,200-calorie meal plans and talk about what works long-term.

1. Prioritize Protein at Every Meal

Most women I work with aren’t eating nearly enough protein. Start with a goal of 20–30g of protein per meal. This helps with satiety, supports lean muscle, and keeps cravings at bay.

Example protein sources:

• Eggs and egg whites
• Chicken, turkey, fish, beef
• Greek yogurt, cottage cheese, or skyr
• Protein powders (whey, beef, pea, etc.)

2. Balance Your Plate

Each meal should ideally include:

• A protein source (20–30g)
• A fiber-rich carb (think fruits, sweet potatoes, beans, or whole grains)
• A healthy fat (olive oil, avocado, nuts/seeds)
• Veggies – as many as you can enjoy

This combo supports blood sugar balance, digestion, and hormone health which are all key for midlife fat loss.

3. Eat Enough

Yes, you read that right. Most women need at least 1,800–2,200 calories per day just to maintain basic body functions and daily activity. If you’re lifting weights, chasing kids, running a business, or dealing with stress? You need more.

If tracking feels overwhelming, focus on:

• Eating 3 meals and 1–2 snacks per day
• Not letting yourself go more than 4–5 hours without food
• Honoring hunger cues, even if they’re inconvenient

4. Lift Weights

Cardio has its place, but if your goal is to reshape your body and improve your metabolism, strength training is non-negotiable. It helps you build lean muscle, which burns more calories at rest.

No gym? No problem. Bodyweight resistance, bands, and short circuits at home can absolutely work, especially when paired with adequate food.

5. Improve Before You Increase

If you’ve been undereating for a long time, you don’t need to jump straight into a “bulk.” Start by improving food quality and balancing your meals. Then, slowly increase overall intake — 100–150 calories every few weeks — and monitor how your body responds.

Final Thoughts: Your Body Isn’t Broken

If you’ve been stuck in the low-calorie cycle, please know that you’re not lazy, unmotivated, or broken. Your body is doing exactly what it was designed to do when it feels underfed and overstressed.

Healing your metabolism and reaching your goals might require a new approach, but you don’t have to do it alone. If you want support with rebuilding your relationship with food and creating a sustainable nutrition plan that actually works, I’d love to help you.

Thank you again for having me as a guest!