Why Real Fat Loss Requires Real Strategy
For decades, the phrase “eat less, move more” has been tossed around as a one-size-fits-all solution to weight loss. On the surface, it makes sense — create an energy deficit and the fat will fall off. But the truth is, it’s far more complex than that.
I’ll be honest — back in the day, as a young and inexperienced trainer, that very phrase likely came out of my mouth more than once. At the time, it was what we knew. But 25+ years later, after tens of thousands of coaching hours and working with a wide range of clients — from beginners to high performers — my perspective has evolved. And thankfully, so has the science.
We now know that sustainable fat loss demands more than basic slogans. It requires a personalised, strategic, and adaptable approach — grounded in evidence and experience.
The Problem with Oversimplified Advice
Alan Aragon, one of the most respected voices in nutrition science, recently pointed out that “eat less, move more” is a bit like telling someone with no swimming experience to “stay afloat and don’t drown.” It may be technically correct, but it’s practically useless — and can do more harm than good.
This kind of advice ignores the real-world complexity of fat loss: emotional eating, metabolic adaptation, lifestyle constraints, training plateaus, and food environments. It also assumes every individual responds the same way — which they don’t.
What Actually Works
Instead, a smarter path includes:
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An energy deficit with tailored macronutrient targets — made up of mostly nutrient-dense, minimally refined foods that are satisfying and enjoyable.
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Adequate protein intake to preserve or increase lean muscle mass.
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A structured mindset and training environment aligned to individual goals and life circumstances.
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A plan to overcome inevitable plateaus, such as adherence audits, energy flux shifts, diet breaks, and maintenance phases.
It’s a strategy, not a slogan.
Final Thoughts
As a coach, I no longer deal in clichés. I work in reality — and reality is nuanced. With the scientific tools and data available today, good trainers and nutritionists should be delivering something far more sophisticated than “eat less, move more.”
Ready to ditch outdated advice and commit to something that actually works? At Rawfit, we build personalised strategies for real people — ones that stand the test of time.
