When it comes to losing weight, most people immediately think of “eating less”. However, cutting down on food too much not only makes you tired, but also slows down your metabolism. The good news is that you can still eat more and still lose weight, as long as you know how to choose the right foods, distribute your meals reasonably and understand how your body reacts to food.
How to eat more and still lose weight?
Here are the top 8 strategies you can apply:
1. Eat more foods with low energy density
The first principle to help you eat more and still lose weight is to focus on low energy density; that is, foods that have low calories per gram but help you feel full for a long time.
Green vegetables, fruits, soups, oatmeal, sweet potatoes, or beans are typical examples. These foods contain a lot of water and fiber, take up a lot of volume in the stomach so you feel full faster without consuming too many calories.
For example, a bowl of mixed salad with lettuce, tomatoes, cucumbers, and a little olive oil is only about 200 calories, but you will feel as full as if you had just eaten a 500-calorie portion of pasta. The more low-energy-density foods you eat, the easier it is to control your overall calorie intake and still feel satisfied after a meal.
2. Incorporate protein into every meal
Protein is the “best friend” of those who want to lose weight without having to suffer from hunger. Protein-rich foods such as eggs, fish, chicken breast, soybeans, or Greek yogurt not only keep you fuller for longer, but also boost your metabolism because it takes more energy to digest protein than fat or starch.
Start your day with a high-protein breakfast: such as boiled eggs and whole-wheat bread, or a protein smoothie with oats and fruit. This will help you maintain a feeling of fullness until lunch, limiting unnecessary snacking.
If you exercise regularly, protein also helps preserve muscle mass, keeping your body lean while burning fat more effectively.
3. Eat several small meals instead of three large ones
Many people think that skipping breakfast or meals can help you lose weight faster, but this actually makes you more likely to get hungry and overeat at the next meal. A better way is to divide your meals into 4–5 small meals throughout the day.
When you eat more frequently, your blood sugar levels are maintained at a stable level, helping you avoid cravings and maintain better energy. You can have breakfast, a mid-morning snack, lunch, an afternoon snack, and a light dinner.
Of course, this doesn’t mean you eat more calories, it means you distribute your calories wisely so you never feel hungry or tired.
4. Prioritize fiber
Fiber not only helps your digestive system stay healthy, but it’s also the key to eating a lot without gaining weight. It takes up space in your stomach, slows digestion, and prolongs the feeling of fullness.
You can increase your fiber intake by:
Adding green vegetables to every meal.
- Eating fresh fruit instead of juice.
- Choosing whole grains over refined ones.
- Adding chia seeds, oats, or lentils to your daily menu.
A quick tip: eat vegetables or salad before your main meal. This will help you eat less starch and fat while still feeling full.
5. Eat slowly and focus when eating
It sounds simple, but the speed at which you eat directly affects how many calories you take in. When you eat too quickly, your brain doesn’t have time to receive the “full” signal, causing you to eat more than you actually need.
Try eating slower, chewing thoroughly, putting your spoon down after each bite, or not using your phone while eating. Just 10 minutes longer is enough for your body to realize that you’re full, significantly reducing your calorie intake without having to skip meals.
6. Drink enough water before and during meals
Water not only helps the body detoxify but also helps control hunger. Many times you think you are hungry but actually you are just thirsty.
Drink a glass of water about 15-20 minutes before meals, this makes the stomach expand slightly, helping you eat less but still feel satisfied. In addition, drinks such as green tea, herbal tea or warm lemon water also support better metabolism and digestion, contributing to effective fat burning.
7. Focus on natural foods instead of processed foods
One of the most important principles if you want to eat a lot and still lose weight is to choose whole foods instead of processed foods.
Natural foods such as vegetables, fruits, whole grains, lean meats and fish, they contain fewer calories but provide many vitamins, minerals and fiber. On the other hand, pre-packaged foods often contain hidden sugars, salts and fats, making it difficult to control your actual calorie intake.
Remember, if you eat a plate of rice with fish, boiled vegetables and pumpkin soup, it will keep you fuller for longer than eating a pack of noodles or fried food, even though the calories may be the same.
8. Listen to your body
Finally, the secret to “eating more and still losing weight” is to listen to your body. Eat when you are truly hungry, stop when you are full. Many people eat because they are sad, stressed, or just because they see delicious food.
Learn to distinguish between physiological hunger (when your body really needs energy) and emotional hunger (when you eat to relieve your mood). When you are aware of this, you will eat less without forcing yourself.
In short, losing weight does not mean being hungry. Your body needs energy to live, work and recover, and eating enough is the key to burning calories more effectively. Choose healthy foods, prioritize protein, fiber and water; eat slowly, divide meals into small portions, and most importantly, respect your body’s feelings. When you know how to eat right, you can eat more and still achieve your weight loss goals, not by force, but by a natural and sustainable balance.
