Think cutting calories to the bone will make you lean? It’s probably doing the opposite.
Are you a busy over-30 who feels stuck in a frustrating cycle? Many of my clients, just like you, unknowingly under-eat Monday to Friday, only to find themselves “blowing it” at the weekend. They often blame themselves, thinking they’re “bad at dieting.” But the truth is, they’re just hungry, tired, and fed up. The real fix isn’t eating less; it’s eating enough of the right foods to stay full, keep energy up, and finally stop those weekend blowouts.
Why Eating Too Little Backfires (and Keeps You Stuck)
Your metabolism slows down like a broken thermostat
When you drastically cut calories, your body thinks it’s in survival mode. It’s like your metabolism becomes a broken thermostat that won’t heat the house properly. Your body actually becomes more efficient at storing fat and burning fewer calories throughout the day. This means even basic activities like walking to the shops or playing with the kids becomes harder work. You might notice you’re always cold, your hair feels thinner, or you’re constantly knackered even after a good night’s sleep. This isn’t laziness or getting older – it’s your body desperately trying to conserve energy because it thinks food is scarce.
Your training becomes absolutely rubbish
Ever tried to drive a car on empty? That’s what your workouts become when you’re under-eating. You’ll find yourself dreading the gym, lifting lighter weights, or giving up halfway through that online fitness video. Your muscles need fuel to work properly, and when they don’t get it, they can’t perform or recover. This creates a nasty cycle: poor workouts mean less muscle growth, less muscle means slower metabolism, and slower metabolism means it’s even harder to lose fat. Plus, you’ll feel more sore for longer after each session, making it tempting to skip the next one altogether.
Your cravings become absolutely mental
Here’s something most people don’t realise: those intense cravings for chocolate, biscuits, or that entire sleeve of digestives aren’t a lack of willpower. They’re your body’s emergency alarm system going off. When you’re consistently under-eating, especially protein, your body sends urgent signals for quick energy. Your brain literally hijacks your decision-making because it’s convinced you’re going to starve. This is why you can have amazing willpower all day, then find yourself standing in the kitchen at 9pm demolishing a packet of crisps. It’s not weakness – it’s biology.
You “reward” yourself at weekends and undo everything
This is the classic trap that keeps so many people stuck. You’re brilliant Monday to Friday, eating tiny portions, feeling proud of your discipline. Then Friday evening hits, and suddenly you’re having “just one” glass of wine that turns into three, followed by a takeaway, then Saturday brunch, then Sunday roast with all the trimmings. By Monday morning, you feel like you’ve completely undone the week’s work. The guilt is crushing, so you restrict even more the following week, making the cycle worse. Sound familiar?
What Smart, Sustainable Eating Actually Looks Like
Protein at every meal – your secret weapon
Aim for a palm-sized portion (or two for men, or if you’re very active). But here’s why this matters: protein keeps you full for hours, not minutes. It also takes energy to digest, so you’re actually burning calories just by eating it. Think of it as your appetite’s off switch. A proper breakfast with eggs will keep you satisfied until lunch, whereas toast alone will have you rummaging through the biscuit tin by 10am. Good sources include chicken, fish, eggs, Greek yoghurt, cottage cheese, beans, and lentils. Don’t overthink it – just make sure there’s some protein every time you eat.
Vegetables are your best mate
Load up on colourful vegetables at every meal. They’re packed with nutrients your body actually needs, plus they’re full of fibre that helps you feel satisfied. Think of them as nature’s volume food – you can eat loads without worrying about calories. They also feed the good bacteria in your gut, which helps with everything from mood to immune function. The trick is making them taste good: roast them with a bit of olive oil and seasoning, throw them in a stir-fry, or blend them into a pasta sauce. Fresh, frozen, or tinned all count.
Carbs aren’t the devil (honestly)
Use smart carb sources like oats, rice, or potatoes in the right amounts for your activity level. Carbs fuel your brain and muscles, and cutting them too low often leads to feeling miserable and craving sugar. The key is timing and type. If you’re training in the evening, have more carbs at lunch and dinner. If you’re more active in the mornings, front-load them earlier in the day. Wholegrains, potatoes, oats, and rice are your friends. Avoid the processed stuff that comes in packets with long ingredient lists.
Water is more important than you think
Aim for about half your body weight in ounces of water daily. But here’s what most people don’t know: being even slightly dehydrated can make you feel hungry when you’re actually just thirsty. It also slows down your metabolism and makes you feel sluggish. Keep a water bottle with you, drink a glass before each meal, and notice how much better you feel. If plain water bores you, add a slice of lemon or cucumber. Tea and coffee count too, but try to balance them with plain water.
Sample Real Day (Balanced & Fueling)
Breakfast: Scrambled eggs with spinach and a slice of wholegrain sourdough
Why this works: Protein from eggs keeps you full, spinach adds nutrients and fibre, wholegrain carbs provide steady energy
Lunch: Grilled chicken, brown rice, and a generous portion of mixed greens
Why this works: Complete meal with protein, carbs for afternoon energy, and vegetables for nutrients and volume
Snack: Greek yoghurt with berries and a handful of nuts
Why this works: High protein yoghurt prevents afternoon energy crashes, berries add antioxidants, nuts provide healthy fats
Dinner: Baked salmon, roasted vegetables, and sweet potato
Why this works: Omega-3s from salmon, variety of nutrients from colourful veg, sweet potato for satisfying carbs
Remember, these are examples. Your exact portions will depend on your individual needs and activity levels. The key is including protein, vegetables, and appropriate carbs at each meal.
Pro Tip: Control Weekends for Real Results
Sustainable fat loss isn’t about rigid restriction; it’s about balance. Instead of slashing everything all week just to binge on Friday, learn to strategically save some calories for meals out or drinks. This might mean having a lighter lunch on Saturday if you know you’re going out for dinner, or choosing your drinks more carefully rather than cutting them out completely.
This is what real, sustainable fat loss for busy people looks like – fitting into your life, not dominating it. You should be able to go to your mate’s birthday meal without feeling guilty or having a full-scale panic about “ruining your diet.”
The Real Result? Freedom & Lasting Change
My clients who embrace eating enough protein and stop the cycle of starving themselves not only drop body fat but also feel better, have more energy, and finally stop feeling guilty every Monday morning. They sleep better, their mood improves, and they stop thinking about food constantly. It’s not punishment; it’s balance, structure, and a path to feeling great in your own skin.
You’ll know you’ve got it right when you can have a meal out without feeling like you’ve “blown it,” when you wake up with energy instead of dreading the day, and when you can trust yourself around food without white-knuckling your way through every social situation.
Stop thinking tiny meals will get you lean. Proper, nourishing food fuels good training. Good training burns fat effectively. And a balanced approach wins every single time for long-term, sustainable results.
Your body isn’t your enemy – it’s trying to keep you alive and healthy. Work with it, not against it 💪🏻
If you’re truly tired of starving yourself, only to blow it at the weekend and feel stuck, I’ll help you break that exhausting cycle for good. My online coaching provides clear, simple nutrition targets tailored to your life, so you can eat well, train hard, and stay lean for life. Message me if you’re ready to sort it properly and sustainably.
🎙Want more actionable advice to feel better in your body?
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