Why 'Eat Less, Move More' Doesn't Work for Everyone

You've tried the calorie deficit. You've logged every meal. You've hit the gym consistently. And somehow, your body isn't responding the way the calculators promised. Meanwhile, your friend eats whatever they want and stays lean. What gives?

The frustrating truth is that "eat less, move more" is technically correct but practically incomplete. Your body isn't a simple math equation — and your genes have a lot to say about how it processes food and stores energy.

Metabolism isn't one-size-fits-all

Your metabolic rate, how you partition nutrients between fat storage and muscle, how you respond to different macronutrients, and even how hungry you feel after eating — all of these have genetic components.

Some people are genetically inclined to burn carbohydrates efficiently and do well on higher-carb diets. Others have variants that make them better suited for higher fat intake. Some people have gene variants that affect satiety hormones, making them feel hungrier sooner after eating the same meal.

The exercise piece is genetic

Your body's response to different types of exercise varies based on your genes. Some people are genetically primed for endurance activities; others for power and strength. Some recover quickly; others need more rest between sessions. Some get significant metabolic benefits from high-intensity work; others respond better to steady-state cardio.

If you're doing a workout program designed for someone with a completely different genetic profile, you might be working against your biology instead of with it.

Personalization changes everything

This isn't about excuses or giving up. It's about getting smarter. When you understand your genetic tendencies around macronutrient processing, exercise response, and metabolic efficiency, you can design an approach that actually makes sense for your body.

Maybe you need more protein than the standard recommendations. Maybe morning workouts align better with your cortisol patterns. Maybe you're fighting against a genetic tendency toward slower satiety and need to structure meals differently.

The bottom line

If generic diet and exercise advice hasn't worked for you, the problem might not be willpower or effort. It might be fit. Your body has specific needs based on your specific genetics. The more you understand those needs, the more effective your approach becomes. Stop following someone else's playbook and start writing your own.