Why Might I Have to Eat More To Lose More?

At first glance, the idea of eating more to lose fat can sound completely wrong. Most people, when trying to slim down, cut back on their food intake. They assume that the fewer calories they consume, the faster the results will come. But this approach often leads to frustration, exhaustion and a lack of progress.

Foundry takes a different approach. We focus on fuelling your body to perform, train and recover properly. When done correctly, this leads to sustainable fat loss, improved energy, and a stronger, healthier body.

Dieting Mistakes

Many people begin their health journey with the best intentions. They cut out takeaway meals, reduce their sugar intake, and stop snacking on junk food. All of this is positive. The problem is that the next step is often to eat as little as possible. In an attempt to speed things up, meals become smaller, breakfast gets skipped, and energy levels start to drop.

This extreme calorie restriction may initially result in a few pounds of weight loss, but it rarely lasts. The body starts to fight back. Hunger increases, mood dips, training suffers, and eventually, everything plateaus. What began as a motivated plan turns into a cycle of inconsistency and disappointment.

Fat Loss is Not Just About Eating Less

There is a difference between losing weight and losing fat. If the goal is to look and feel leaner, the focus should be on preserving muscle while reducing fat. That process does not work well when the body is underfed.

Calories are not the enemy. They are essential if you want to keep muscle, support your metabolism and feel good throughout the day. Muscle is the most metabolically active tissue in the body. The more of it you have, the more calories you burn—even when you are not training.

Why Muscle Matters

Think of muscle as your body’s engine. A larger engine burns more fuel. To increase the number of calories your body uses each day, you need to protect and build muscle through strength training and a balanced diet.

When you eat too little for too long, your body starts to break down muscle for energy. This means your metabolism slows, your strength declines, and fat loss becomes harder. The key to long-term success is to eat enough to support muscle maintenance while creating a gentle calorie deficit through movement and consistency.

The Problem with Under Eating

Prolonged under-eating can leave you feeling sluggish, unfocused, and run-down. Your workouts suffer. Recovery slows. Sleep gets disrupted. Hormones start to shift in ways that reduce your motivation, appetite control and overall resilience.

You might still lose some weight on the scale, but it is likely to be a mix of water, muscle and a bit of fat. That is not the result most people want. What you are left with is a slower metabolism and a body that holds onto fat more stubbornly in the future.

Eating More of The Right Things

If your goal is to lose fat and stay strong, the answer is not to go back to takeaways and processed snacks. Instead, the focus should be on incorporating more nutrient-dense foods that provide your body with what it needs.

Start by including lean proteins, colourful vegetables, whole grains and healthy fats in each meal. These foods provide energy, support muscle repair and help regulate your appetite. Using the Foundry Food Pyramid and Handy Portion Sizer, you can build meals that are balanced, satisfying and aligned with your goals.

Rather than tracking every calorie, this method allows you to manage your intake more intuitively. Your hand becomes your measuring tool. Your meals become easier to prepare. And most importantly, your body begins to feel properly fuelled again.

Food as Fuel for Training

Training well means eating smart. At Foundry, people get stronger and leaner when they fuel their bodies for performance. That means not walking into a session on an empty stomach, not skipping meals after training, and not fearing carbs or fats.

Every workout places stress on your body. That stress needs to be balanced with recovery. Proper nutrition provides the raw materials your body needs to rebuild muscle, replenish energy stores and adapt positively to training.

As you move more, you may need to eat more. This is not a setback. It is a sign that your body is working hard and progressing.

Making Nutrition Work for Your Lifestyle

No one wants to live off a rigid meal plan, life changes. Days are unpredictable. That is why flexibility is part of every Foundry nutrition strategy. Once you are eating well consistently, you can start to tailor your intake based on your schedule, training days and social events.

Foundry’s approach helps members plan meals around their week rather than the other way around. Some days might be lighter, others more fuelled. What matters is the overall balance and the habits you maintain over time.

This approach means you can enjoy meals out, be social, and still stay on track with your goals.

Matching Your Intake to Your Goals

If you’re feeling stuck, tired, or constantly hungry, it may be time to reassess your diet. Are you eating enough to support your training? Are your meals giving you energy or leaving you drained? These questions are worth exploring with a coach who can help you make adjustments based on real-life feedback, not just numbers on a scale.

At Foundry, we help members align their eating with their behaviour and expectations. That means setting goals that match your lifestyle and ensuring your nutrition supports those goals, rather than working against them.

Start Building a Better Foundation

Eating more to lose more is not about finding a loophole; it’s about finding a solution. It’s about understanding your body, respecting its needs, and fueling it in a way that leads to lasting results.

If you have been stuck in a cycle of restrictive eating with little to show for it, this is your sign to take a new approach. Build strength. Support your training. Nourish your body with real food. And enjoy the process.

If you’re ready to feel stronger, train better, and eat in a way that supports your goals, come and speak with our team at Foundry. We will help you find the right balance for your body and your life.