Why the “Just Eat Less, Move More” Advice is Failing You—And What to Do Instead
As a physician, you know the science behind weight loss—calories in, calories out, insulin regulation, metabolism. But despite all that knowledge, you still find yourself grabbing a muffin from the breakroom, skipping meals between patients, or stress-snacking at the end of a grueling clinic day.
Maybe you’ve tried strict meal plans, intermittent fasting, or cutting out sugar completely, only to find that nothing sticks when life gets busy.
And deep down, you wonder: Why can I stick to a treatment plan for my patients but not for myself?
You’re not alone. The real issue isn’t willpower—it’s that most weight loss advice doesn’t fit the realities of a physician’s life.
The Missing Piece: Sustainability in Weight Loss
Most weight loss plans focus on short-term results—cutting carbs, counting calories, eliminating entire food groups. But what happens when you’re post-call and exhausted? When the clinic runs late and you barely have time to eat? When you’re on vacation and don’t want to feel deprived?
If a plan only works on your best days, it’s not sustainable.
In a recent episode of Thriving As A Physician, I sat down with Dr. Matthea Rentea, an obesity medicine and internal medicine physician, to talk about how to create sustainable changes to your eating and weight—ones that don’t feel like punishment and don’t fall apart the second life gets hard.
Dr. Rentea is the founder of The Rentea Metabolic Clinic, a telehealth practice focused on comprehensive obesity care, including coaching, anti-obesity medications, and lifestyle change. She also hosts The Obesity Guide with Dr. Matthea Rentea, where she shares practical, physician-led insights on weight management.
➡️ Find Dr. Matthea Rentea here:
- Website: www.RenteaMetabolicClinic.com
- Podcast: The Obesity Guide with Dr. Matthea Rentea
- Instagram: @drmatthearentea
Why Traditional Dieting Fails Physicians
Here’s why most weight loss strategies fail in a physician’s world:
✅ They require too much time and effort. Meal prepping elaborate recipes and hitting the gym daily might sound great—but does it fit into a schedule packed with patients, charting, and call shifts?
✅ They rely on willpower instead of strategy. When you’re mentally exhausted from making high-stakes decisions all day, your brain will crave quick dopamine hits—usually in the form of sugar and processed carbs.
✅ They don’t account for stress and exhaustion. If you’re burning the candle at both ends, your body will fight against extreme calorie restriction or over-exercising.
✅ They create an “on/off” mentality. If your plan is so rigid that one “bad” meal derails you, it’s not sustainable.
How to Build a Sustainable Weight Loss Plan as a Physician
Instead of chasing perfection, focus on small, high-impact changes that fit your life.
1. Make Your Healthy Choices the Easy Choices
Physicians don’t have time for complicated meal prep. Instead, set up your environment for success:
- Stock quick, protein-packed snacks in your office (Greek yogurt, cheese, nuts, hard-boiled eggs).
- Batch cook simple meals like rotisserie chicken with pre-cut veggies.
- Find fast, satisfying meal options you actually love (because if you dread your “healthy” lunch, it won’t last).
2. Ditch the All-or-Nothing Mentality
Sustainability means allowing flexibility instead of feeling like you’ve failed when life gets chaotic.
- Instead of “I have to meal prep every meal,” try “I’ll have 2-3 go-to meals that are easy to grab.”
- Instead of “I can’t have carbs,” try “I’ll pick the carbs I truly love and savor them.”
- Instead of “I need to exercise daily,” try “I’ll move my body in a way that feels good.”
3. Stop Trying to Eat Like a Non-Physician
Most weight loss plans are built for people with predictable schedules. You don’t have that luxury.
- If you’re post-call and exhausted, what’s the easiest, healthiest thing you can eat? Make sure you always have it on hand.
- If you don’t have time for formal workouts, focus on movement you can fit in naturally (walking while dictating, standing desks, taking the stairs).
- If cooking feels overwhelming, what’s the simplest way to make it enjoyable? Maybe it’s using pre-chopped veggies, batch-cooking on Sundays, or keeping a few high-quality frozen meals in your freezer.
4. Find Healthy Foods You Actually Love
Sustainability means not forcing yourself to eat foods you hate.
- If you love bread, try alternatives like low carb bread, waffles or low-carb tortillas instead of cutting it out entirely.
- If you crave dessert, find indulgent but nourishing options (Dr. Rentea loves Greek yogurt with berries, while I love some low carb creme brule (thank you to my husband for keeping me stocked with this).
- If you’re always on the go, pack snacks that excite you—like brie with crisp apples and pecans (a personal favorite!).
5. Change How You Talk to Yourself About Food
The way you think about food changes how sustainable your choices feel.
- Instead of “I should eat this,” think “I get to eat foods that make me feel good.”
- Instead of “I have to exercise,” think “I love how I feel after movement.”
- Instead of “I can’t have that,” think “I choose foods that support my energy and focus.”
Your brain is always listening—make sure it’s hearing a message that supports long-term success.
How to Know If Your Plan is Sustainable
Ask yourself these questions:
✅ Could I see myself eating this way in a year?
✅ Would I still do this on my busiest, most stressful days?
✅ Do I feel deprived, or do I actually enjoy my meals?
✅ Does this plan allow for flexibility, or do I feel like I have to be “perfect”?
If your current plan fails these tests, it’s time to make some changes. Sustainable weight loss isn’t about working harder—it’s about working smarter.
Listen to the Full Conversation
Dr. Matthea Rentea and I go even deeper into how to create a truly sustainable weight loss approach in our latest podcast episode.
🎧 Listen to Episode 318 of Thriving As A Physician here.
If you’re tired of feeling stuck, frustrated, or burned out with your eating, this episode will give you real, practical strategies to make healthy choices easier—without relying on willpower.
Because weight loss shouldn’t feel like a second job. And when it’s sustainable, it doesn’t.
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