If you live the ‘Western life,’ you have quite a high probability of becoming obese. According to studies, two out of three Americans are obese or overweight. This has created a huge need for weight loss. However, most people who lose weight start by cutting all food indulgences. They form an ‘all-in’ strict diet they can control. But this type of extreme or overwhelming approach is rarely sustainable long term.
A more balanced and gentle manner of reshaping your eating habits can yield long-lasting weight loss – all while still allowing yourself to eat the meals and snacks that bring you joy. With a few smart strategies and an empowered mindset, you can lose weight while enjoying the meals and snacks that bring you joy.
Table of Contents
How Can I Eat Everything And Still Lose Weight?
Finding equilibrium is the secret to losing weight while indulging in your favorite treats. You require a balanced ratio between the calories consumed versus those burnt. This demands crafting an individualized meal plan featuring nutritious yet satisfying foods.
Pair it with an exercise regime combining cardiovascular and resistance training. Consistency proves pivotal for accomplishing and sustaining your ideal weight.
Below are some strategies that have yielded results for individuals desiring to indulge and lose weight simultaneously:
- Eat smaller portions
The size of your portions has a significant impact on your weight. Even if you eat seemingly “healthy” foods, oversized portions can still lead to weight gain over time. To lose weight while still eating what you want, focus on reducing your portion sizes:
Downsize your dishware. Using smaller plates, bowls, and cups can actually help you eat less. Your brain perceives the portion in front of you as larger because it fills up the smaller dish. Switch to 8-10 inch plates instead of 12-inch ones. Also read here: how much weight can you lose safely in a month?
Spread out your meals. Eat 3 main meals with healthy snacks in between, spaced 3-4 hours apart. This allows your appetite to reset and helps prevent overeating at subsequent meals.
Take your time. Chew your food slowly and put your utensils down between bites. It takes around 20 minutes for your stomach to tell your brain it’s full. Eating at a slower pace allows this signal time to kick in.
Listen to your hunger cues. Aim to stop eating when you feel 80% full, not stuffed. Your stomach needs some room for digestion. Over time, you’ll naturally gravitate towards smaller portions that satisfy, not overfill you.
Making these portion adjustments to your usual favorites is a simple yet impactful way to eat what you normally would while still losing weight over time.
- Limit calorie-dense, processed foods
In addition to managing portion sizes, focusing your diet on whole, minimally processed foods can help you lose weight while still enjoying what’s available.
Processed and packaged foods contain added sugars, oils, and salts that increase calories but provide few nutrients. The oils, sugars, and starches used to make packaged foods have more calories per gram than whole foods like fruits, vegetables, and lean proteins. This makes it easy to consume excessive calories without realizing it.
Whole foods like fruits, veggies, and beans contain more fiber ideal for making you feel full for longer. The fiber in whole plant foods slows digestion, keeping you satiated between meals. Read Here: How To Lose 20 Pounds safely In A Month?
Additionally, these types of food typically have little to no fiber. It takes a lot to make you full. They are easy to overeat. Moreover, processed foods also lack the texture and complexity of whole foods, so you often overeat them without noticing.
They are designed to be highly palatable by combining different flavors, salt, and fats. This makes them hyper-palatable and difficult to regulate your intake. In contrast, whole foods are less “craveable” but more satisfying.
So, choose grilled, baked, or roasted options when dining out. Skip fried apps and ask for a to-go box to pack half your meal upfront. Order dishes that are prepared with as few added ingredients as possible.
Opt for grilled fish or chicken instead of breaded options. Ask for salad dressing on the side to control how much you use.
- Increase protein intake at meals
Consuming adequate protein in your meals can help you eat what’s available while still losing weight. Protein promotes fullness and satiety, which can ultimately help you eat fewer calories.
Protein takes longer to digest. This keeps you feeling full and satisfied for hours after eating. In contrast, carbohydrates digest relatively quickly, leading to hunger soon after a meal.
Protein has a higher thermogenic effect. Your body expends more calories processing and breaking down protein for energy and cell repair. This can provide a slight boost to your metabolism.
Protein contains fewer calories, pound for pound. Protein and fat contain about 4 calories per gram, while carbohydrates contain roughly twice as many at around 9 calories per gram.
When aiming to lose weight, focus your diet around moderate-to-high protein meals and snacks. As a general guide:
- Aim for 0.8 to 1 gram of protein per pound of body weight spread throughout the day.
- At each meal, include a protein source around the size of your palm. This could be 3-5 ounces of meat, fish, poultry, or a cup of beans or legumes.
- Choose leaner cuts of meat and remove the skin from poultry to minimize added fat. Other protein sources like eggs, Greek yogurt, and protein shakes can help you meet your daily protein goal.
- Replace Starchy Carbs With Non-Starchy Veggies
In addition to managing your portions and limiting processed foods, swap out starchy carbohydrates for non-starchy vegetables at meals. This can help you eat what’s available while losing weight.
Starchy carbs tend to be calorie-dense and higher in calories per gram compared to non-starchy vegetables. Non-starchy vegetables, on the other hand, are mostly water and fiber with few calories. Yet they provide important nutrients, vitamins, and minerals. Read: Can You Lose Weight Safely In 11 Days?
- Snack on Healthier Options
The snacks you eat will influence your weight loss efforts big. Focusing you’re snacking around nutritious yet satisfying options can help you eat what’s typically available while trimming calories.
Choose nutrient-packed snacks. These include fruits, vegetables, plain yogurt, and string cheese. There are also small amounts of nuts and seeds. They provide important vitamins, minerals, and fiber to keep you full between meals.
Limit calorie-dense snack foods high in added sugars and refined carbohydrates. This includes chips, cookies, cakes, candy, and other packaged snacks. These often lack nutrients while being high in “empty” calories.
Watch your portions. Even healthier snacks can derail your diet if portions are too large. Measure out a serving of nuts into a baggie instead of eating straight from the container. Pre-portion yogurt and fruits to help control intake.
Have snacks prepared in advance. Pre-cut vegetables and fruits to grab and go. Keep single-serve snack sizes of yogurt, nuts, and string cheese on hand.
Be flexible. An occasional treat snack is okay, but make healthier options the default most of the time.
Frequently Asked Questions (FAQs)
Can I still eat carbs and lose weight?
Yes, you can absolutely still include carbs in your diet while losing weight. The key is choosing the right types of carbs – focusing on high-fiber, whole-grain options and limiting heavily processed, refined carbs – and managing your portion sizes. Non-starchy vegetables and most fruits also contain carbs but are relatively low in calories.
What foods should I completely avoid?
In general, it’s better to follow an overall healthy, balanced diet instead of completely avoiding any single food group. However, reducing heavily processed and sugar-sweetened foods will help trim excess calories and encourage weight loss. This includes limiting snacks high in added sugars like chips, cookies, cakes, and candy. But an occasional treat in moderate portions is fine.
Is it OK to have an occasional ‘cheat’ meal?
Yes! Having an occasional meal higher in calories where you relax with your typical diet is actually healthy and important. All-or-nothing, extreme dieting is not sustainable long term. Allow yourself a weekly “cheat meal” where you eat what you want in reasonable portions. Your weight will even out over time. However, you must get back to healthy eating most of the time. “Cheat meals” can help prevent burning out and give you something to look forward to each week.
Conclusion
How can I eat and still lose weight? The key is to find equilibrium! Eat smaller portions, choose whole foods, replace starchy carbs with non-starchy veggies, and snack on healthier options. Protein is good for fullness and satiety, so eat an adequate amount of it at meals. Don’t be afraid to indulge in your favorite treats occasionally; it can be healthy for your weight-loss journey. With a few smart strategies and an empowered mindset, eating everything and still losing weight is totally achievable.
