Many people still think that the only way to lose weight is to eat less, even starve. However, the truth is that cutting down on food too much can be counterproductive. When you eat too little, your body mistakenly thinks you are “lacking in energy” and reacts by slowing down your metabolism. This makes it harder to lose weight, and even more likely to gain it back later. The real secret is eating right, not eating less.
How to eat more and still lose weight?
Here are the top 4 solutions:
1. Understand your body’s energy needs
Before starting any weight loss plan, you need to understand how much energy your body needs to maintain daily activities. Each person has a different level of needs, depending on age, gender, height, weight and activity level.
On average, men need about 2,200 calories a day, while women need about 1,800 calories. However, if you exercise regularly or have a job that requires a lot of movement, this number may be higher. Conversely, if you are less active, the amount of calories needed will be lower.
Knowing this number helps you set up a suitable eating plan: enough to maintain energy, but still create a slight calorie deficit for sustainable weight loss.
2. Don’t skip breakfast
Breakfast is the “starter switch” for the metabolism after a long night. When you have a full breakfast, your body will receive energy to function more effectively throughout the day, while also helping to control the hormone ghrelin (the hormone that causes hunger.)
Many studies show that people who eat a protein-rich breakfast often feel fuller for longer and are less likely to overeat at lunch or dinner. A good breakfast might include eggs, whole-wheat bread, low-fat milk, or oatmeal with fresh fruit. These are all options that will help you start your day full of energy while also supporting weight loss.
3. Snack healthily throughout the day
Eating several smaller meals instead of three large ones can help control hunger better and keep your energy levels stable. Healthy snacking doesn’t cause weight gain — on the contrary, it helps you avoid overeating at dinner because you’re too hungry.
Keep nutrient-dense snacks on hand, like fresh fruit, sliced vegetables with hummus, Greek yogurt, whole-wheat crackers, or low-fat cheese. These options will not only keep you full longer, but will also provide vitamins, minerals, and fiber. All of which will help with weight loss and overall health.
4. Increase fiber in your diet
Fiber plays a huge role in weight control. Not only does it help your digestive system work effectively, it also helps you feel full faster and longer. One study found that if you add about 8 grams of fiber for every 1,000 calories you consume, you can lose an average of 2 kg in just 18 months, without changing too many other eating habits.
Fiber works by filling your stomach, stimulating receptors in your brain to signal that you are full. At the same time, fiber-rich foods such as whole grains, fruits, vegetables, and beans not only help you lose weight but also provide a large amount of vitamins, minerals, and antioxidants that are good for your health.
To add fiber naturally, you can:
- Eat whole-grain bread or cereal for breakfast.
- Replace white rice with brown rice or oatmeal for lunch.
- Add green vegetables and fresh fruit to every meal of the day.
An interesting point is that eating slowly and chewing thoroughly can also help you feel full more clearly. When you chew more thoroughly, your brain will have enough time to recognize that your body is full, helping you naturally eat less without having to try to “control”.
In short, losing weight does not mean having to eat less or starve. Your body needs energy to maintain activities, recover and metabolize, thereby helping the fat burning process take place more effectively. When you eat properly, choose nutritious foods, rich in fiber, protein and know how to listen to your body’s signals, “eating more” can completely go hand in hand with “weighing less”.
Instead of focusing on extreme calorie cutting, aim for balance: eat enough, eat healthily and maintain reasonable exercise. Then, losing weight will no longer be a fight with hunger, but become a journey to nourish your body and love yourself properly.
