Eating Less Is Making You Fat

Why Exercising More Doesn’t Always Burn More (Swipe Left)

For decades, we were told a simple story:
Move more → Burn more calories → Lose more fat.

It sounds logical. But when you look at the latest data from research labs across America, Europe & Africa, the story gets more interesting.

Here’s what the evidence shows:

About 70% of the calories you burn each day come from your Basal Metabolic Rate (BMR), keeping you alive, fueling your organs & running your nervous system.

About 10% calories in a day are used for digesting food (the Thermic Effect of Food).

Only about 20% is under your conscious control, through exercise and daily activity.

The top left diagram depicts the old assumption that physical activity (PA) adds neatly on top of your body’s baseline energy use (OTHER).

The assumption, as per the conventional model of daily energy expenditure (DEE), is that OTHER+PA are independent variables affecting your daily energy use.

But new science reveals that’s not TRUE.

Here’s the twist:
When you exercise for hours, your body doesn’t keep burning exponentially more.

WHY?

Because excessive loss of energy will cause the body to strive for survival & compensate by dialling down energy use elsewhere, such as BMR, as shown in the top right diagram, to keep you within a fixed daily “energy budget.”

So, your BMR and exercise energy expenditure are not independent but dependent variables that affect each other to keep your daily energy budget within a tight range.

This is called the ‘constrained’ daily energy expenditure model.

This behaviour is also seen in mice, as shown in the bottom right diagram.

In plain English:
A person doing 90 minutes of hard workouts daily may burn roughly the same number of calories as someone of similar height, weight, age and gender doing just 20 minutes because the body adapts.

That’s why:

Long, punishing workouts often don’t deliver exponential fat loss.

Consistent, moderate sessions (around 20 minutes daily) give you the best returns for your time and energy spent working out.

Fat loss is not about “out-burning” your diet, it’s about working with your biology.

Most importantly: if you’ve been working out relentlessly but not seeing the scale move, it’s not your fault. It’s how the human body is wired for survival.

This is the kind of nuance I explore in my book Eating Less Is Making You Fat, where I break down the myths and give you science-based tools to lose weight sustainably, without guilt or guesswork.

Because fitness isn’t about doing more.
It’s about doing what’s evidence-based, effective, and sustainable.

Happy Father’s Day, Dad Dinesh Thakkar

We’ve done countless drives together over the years, but yesterday’s 1,000 km from Mumbai to Amane and back, from sunrise to past sunset, felt special. Just us, the open road, and another memory added to a growing list of trips that have never just been about the drive but always about something deeper.

You’ve never sat us down to “teach” us anything—and that’s what makes your influence so powerful. You’ve just lived with so much clarity, intensity, and fun that we couldn’t help but learn. Watching you over the years—build from scratch, dream big, stay fit, push boundaries, and still make time for those who matter—that’s been the real lesson.

Whether you're zooming down a highway or finishing fast laps on track days in your supercars, most people can only dream of, or you are deep in your work at Angel One there's always been this silent message: live fully, live with purpose, and take people you love along with you to achieve the unthinkable and reach beautiful destination.

Poonam Vijay Thakkar and I both look up to you in more ways than we can express. Thank you for showing us what it looks like to win with grace, stay grounded, and enjoy the ride while never losing sight of your values.

Here's to more miles, memories, and quiet lessons that stay with us forever.

Love you always.

Recently, I delved into a thought-provoking paper published in Cell Metabolism Review titled "Mitochondrial Dynamics in the Regulation of Nutrient Utilisation and Energy Expenditure." It explores how overnutrition and fasting impact mitochondria—the "powerhouses" of our cells responsible for converting food into energy.

Our bodies are made of ~36 trillion cells, each interacting with the energy density of the diets we consume. This interaction forms the foundation of our health and longevity and determines our susceptibility to degenerative diseases like diabetes, obesity, and cancer.

Here are some key takeaways:

1️⃣ Energy Balance Matters: Excess energy intake (carbs + fats) forces mitochondria to produce more reactive oxygen species (ROS), a byproduct that, in high levels, leads to oxidative stress, damaging cells over time. Conversely, energy deficits, such as those from fasting, enhance mitochondria's efficiency and longevity, promoting cellular health.

2️⃣ Fission vs. Fusion: Overnutrition triggers "mitochondrial fission"—splitting into smaller parts, which increases stress and degradation over time. Fasting or calorie restriction, however, promotes "mitochondrial fusion," where mitochondria merge to optimise energy use, reducing ROS and strengthening cellular resilience.

3️⃣ Diet Composition: While fats and carbs fuel cellular energy, protein and fibre play minimal direct roles. However, fibre is crucial for gut health, nourishing beneficial bacteria and supporting digestion.

4️⃣ Long-Term Impact: Chronic energy overload or deficit changes mitochondria, influencing health over time. Occasional indulgence is fine, but consistently balancing energy intake with realistic activity levels is key.

5️⃣ Mind Your Mitochondria: Healthier mitochondria support a balanced mood, appetite, and energy levels, helping us sustain healthy habits. Prioritising nutrition that aligns with our energy demands is foundational to a long, healthy life.

This research reinforces that diet is the foundation of our longevity plan. Small, consistent adjustments to energy intake and activity can profoundly affect our cellular health and quality of life over time.