"Stop Exercising If You Want to Lose Weight," Says Expert; Here's Why That Isn't As Crazy As It May Sound. It’s the kind of headline that makes you do a double-take: Stop exercising if you want to lose weight. But according to metabolic health expert Dr. Eliza Morgan, that provocative advice might make sense under the right circumstances.

Listen to what she has to say before throwing your gym shoes out the window. How Exercise Helps You Lose Weight According to Dr., "exercise is essential for your health, but it is not the hero people think it is when it comes strictly to fat loss." Morgan. She quickly clarifies that she is not opposed to exercise. She encourages movement daily, just not the punishing, calorie-chasing kind.

Most people think they can outwork a bad diet, but studies have shown that exercise alone usually leads to minimal weight loss. Why? Because of something called compensation.

According to Dr., "you tend to eat more later, either consciously or unconsciously, when you burn 400 calories in a workout." Morgan. "Your body is attempting to maintain equilibrium in its energy levels." Cortisol, Stress, and the Weight Gain Trap

High-intensity workouts can raise cortisol, the body’s primary stress hormone. While short bursts of cortisol are normal, chronically elevated levels can signal the body to store fat, especially around the belly.

“If you're overtraining, under-eating, and not sleeping enough, your body sees that as a threat. It enters a mode of survival. In that state, it is nearly impossible to lose weight. Consequently, Dr. Morgan sometimes tells clients to stop exercising not forever, but long enough to rebalance their hormones, reduce stress, and focus on foundational health.

What to Do Instead?

1. Prioritize Nutrition:

Reduce refined carbs and processed sugars, eat more whole foods, and maintain a healthy but moderate calorie deficit.

2. Increase your sleep:

Sleep deprivation can mess with hunger hormones and make you want more. Aim for 7–9 hours a night.

3. Move Slowly and Frequently:

Walking, yoga, stretching, or light strength training can be far more effective (and sustainable) than constant HIIT.

4. Manage your stress:

Cortisol levels can be lowered and fat loss supported by deep breathing, meditation, journaling, and even a brief disconnect from technology. Exercise Isn’t the Enemy, But It’s Not a Magic Wand The objective is not to completely stop exercising, but rather to reconsider its purpose. "Your body is trying to tell you something if you're killing yourself in the gym every day and not seeing results," Dr.

Morgan says...

“Sometimes less is more. It is necessary to move with intelligence rather than force. In a culture that glorifies hustle and sweat, it’s refreshing and maybe even a little radical to hear that stepping back might be the key to moving forward."

Therefore, if, despite your best efforts, the scale continues to rise, it may be time to pause, take a deep breath, and refocus on balance rather than burnout. The Surprising Success Stories Dr. Morgan isn’t just theorizing; she’s seen the results firsthand. In her clinical practice, many of her clients come in frustrated after months (or years) of punishing workouts and restrictive dieting, with little to show for it.

She recalls, "Sarah, one of my clients, was doing bootcamp six days a week and eating 1,200 calories a day." “She was exhausted, anxious, and the scale wouldn’t move. I told her to stop exercising, start eating more whole foods, and focus on walking and sleeping. In two months, she dropped 10 pounds and felt better than she had in years.”

She observes a consistent pattern: the body responds positively when stress and overexertion are removed. “We’re not meant to be in survival mode all the time,” Dr. Morgan asserts.

The Science Behind It

Although your body is more than just a mathematical equation, energy balance, or the ratio of calories in to calories out, is the key to weight loss. How your body stores or burns fat is influenced by several factors, including hormones, stress, inflammation, lack of sleep, and mental attitude.

Yes, exercise burns calories, but not nearly as many as you might expect. And when paired with high cortisol, poor recovery, and hunger-driven eating, it can become counterproductive.

Dr. Morgan references studies showing that people tend to overestimate the calories they burn and underestimate the calories they consume, especially after intense workouts.

Additionally, the body quickly adapts. “You might burn 400 calories running today, but in a few weeks, your body gets more efficient and burns less doing the same thing. It’s a survival mechanism.”

What This Means for You?

If you’ve been grinding at the gym without any results to show for it, this approach might sound like a relief, and it should. The most important point here isn't that exercise is bad; rather, it's that it won't work to exercise too much while ignoring diet, stress, and rest.

Ditch the “more is better” mindset. Concentrate on sustainability. Walk every day. It is effective, low-stress, and simple to recover from. Eat to fuel, not to restrict. Hunger and hormone levels can be controlled with well-balanced meals that include protein, fiber, and healthy fats. Prioritize recovery.

Lift smart, not hard. Two to three strength workouts a week is often plenty.

Final Thoughts

The idea that you must work out to lose weight is deeply ingrained, but it’s not entirely accurate. Exercise should support your body, not punish it. It might be time to put it on hold if it makes you tired, hungry, and stuck.  

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