Can you lose weight and eat? The short answer is yes.
We all must eat food in order to stay alive, but what we eat is so important to maintaining a healthy lifestyle. Using these methods means that you can lose weight and continue eating.
If you live in the western world, it is likely that you have struggled with your weight at some point in your life. It is estimated that two out of three Americans are overweight or obese and other countries, even less developed ones, seem to follow this trend.
Although doctors and the media are trying to help us, lose a few extra pounds. It somehow isn’t working. Their slogan is that we must “eat less and move more” If this led to sustainable weight loss, we would never have a problem eating a restrictive diet and would already be thin. The fact is we need enough food to get through the day.
Can we eat more and still lose weight?
Unfortunately, many diet plans focus on restrictions and guidelines for use, such as “just cut calories”, “don’t eat carbs” or “cut down on your portions.”
However, it has been shown that adding low calorie foods is the best strategy for losing weight, not just eating less in general.
Long-term studies on low-calorie diets showed that those who made the greatest reductions in the calorie density of their diets lost the most weight.
They also consumed the greatest amount of volume and weight of food, which helped them to control hunger and kept them satisfied.
In general, these participants took the healthiest diets which naturally consisted of large amounts of fiber, vitamins and minerals and only small amounts of saturated fat.
So, they ate more food, were more satisfied, lost more excess weight and reduced their risk of disease without restricting their diet or counting calories.
It seems almost too good to be true.
Smart eating, not eating less is the solution for weight control.
The secret to these results lies in the principles of calorie density.
So, let’s look and see how to eat a lot and still lose weight.
Which healthy foods are best to add?
To lose weight and improve overall health, it is recommended to add these nutrient-rich foods to your diet:
- Fruits and vegetables
- Whole grains
- A variety of beans
- Nuts and seeds
- Lean protein sources:beans/vegetables, fish, white meat, eggs or egg whites and avocados.
When adding fruits and vegetables to your meals, try to eat them first. They will help you feel more satisfied, so you can reduce portions of the main course to accommodate additional calories.
Remember that healthy foods tend to have a lot less calories than other foods, so you can eat the same amount of food in general and still lose weight.
Swap bad foods for healthier options.
If you usually eat hot dogs several times a week, but also like roasted chicken breast, try to change from hot dogs to chicken.
Replace milkshakes with fruit and juice smoothies.
- Replace ice cream with yogurt.
- Eat a handful of nuts or seeds instead of chips.
- Try toast or whole grains instead of cakes.
- Change your main course from red meat to fish once or twice a week.
- Use beans instead of potatoes in several meals a week.
- Add additional nutritious foods to your diet.
Eating additional nutritious foods and fewer bad foods can do more than help you lose weight. It can also:
- Help regulate your digestion.
- Decrease the risk of heart disease, cancer, diabetes and stroke.
- Lower cholesterol.
It helps to improve your mood and reduce depression.
Allow yourself some gifts.
It is not realistic to expect people to eat healthily all the time. But if you want to lose weight, try to eat healthy foods at least 75 to 80% of the time. Sometimes you need to eat some unhealthy foods, but this is okay as it will help you stay on track.
When enjoying an unhealthy meal, try to choose foods that do not exacerbate the chronic conditions you have, such as high cholesterol or diabetes. If you are not sure, which foods are safe and which ones to avoid, talk to your doctor or consult a registered nutritionist.
Moderately intense exercise.
Reaching a healthy weight is not just what is on your plate. “Move more, eat less,” as the saying goes. After conducting a cardiac study, he analysed the relationship between physical activity and weight loss in men and women. They concluded that moderately intense exercise is consistently effective in preventing harmful weight gain.
We are all different, but I discovered that running a few kilometers helped me burn calories every morning. It also facilitated adherence to my new shared diet and allowed me to start the day with a lot of energy. Finally, I began to trust, and I look forward to my daily careers, as my metabolism improved daily.
Empty calories are all foods that add calories without filling or satisfying your cravings. For me, empty calories include salad dressings, tons of pasta, butter and oil, cakes and non-diet drinks. I haven’t had sauce in my salads in years, and I don’t miss it. Identify what ingredients you can do without and eat less of them. Especially when you optimize your diet, you just want to consume calories that count for you.
Yes, snack. Eating light but full snacks will help you get over meals while trying to control your portions. Snacks also avoid overeating during a meal. I eat the same meals every day. I also have many standard snacks that I eat. These include peanut butter and cookies, a banana and Greek yogurt, cheese, chocolate of some kind and chips. I control the size of each serving, so that they vary between one hundred and two hundred calories each, to avoid exaggerating my daily intake in a single snack.
Stick to your shopping list.
When navigating the aisles of grocery stores, simply fill the cart with items that fit your revised diet. Do not buy food that tempt you to treat yourself. You will not want to go back to your closet in a time of weakness and put in a pile of Oreo’s.
Decorate with vegetables.
I prepare my meals by decorating them with vegetables. With few calories, but with high flavor and fiber. They help to fill you up, it has been stated that a healthy diet is rich in vegetables. They also help to prevent heart disease, diabetes and hypertension.
For dinner, I usually prepare a protein and a side of carbs on a generous bed of lettuce covered with other vegetables: tomatoes, mushrooms, carrots, corn, cucumber, radish, peppers, zucchini and more. Eating vegetables also helps you relax mentally.
Finding and keeping your weight healthy does not mean never eating the foods you like. It’s about moderation. Start planning and regulating what you eat every day and include your favorites. Remember you can keep your taste buds satisfied and your weight on a healthy path.
Disclaimer: I am not a doctor or a dietician. The information I provide is based on my personal experience, and scientific studies. Any recommendations I may make about weight training, nutrition, supplements or lifestyle, or information provided to you through email or on this website should be discussed between you and your doctor because working out involves risks. The information you receive in our emails, programs, services and products do not take the place of professional medical advice.
I hope you enjoyed this article and if you have any questions or want to leave your own personal comments. Please leave it in the comment box below.
Get started becoming heather fitter and feeling younger. You will start getting results in just 7 days. You can sign up to our email list and get updated when something new is posted here.