3 Principles to Eat More and Still Lose Weight

Author: Margaret Dew

August 6th, 2018 4 min read

Last Updated: August 12th, 2018

3 Principles to Eat More and Still Lose Weight

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The hardest step to fitness is the first. Take it now! —Heather Montgomery

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Trying to lose weight and going on a diet can become a nightmare for some people. And for others, it might be a normal healthy routine for them. But if you're the first type where dieting is not your cup of tea and love eating too much, then read on.

With so much information out there about how to lose weight fast or how to develop healthy eating habits, it's probably also a challenge to decide on what works best for you since you're bombarded with hundreds and thousands of information from a single search on google.

As a society we all grew up thinking that the way to lose weight fast and most efficiently is to drastically reduce our daily calorie intake, which most of the time just meant eating less food.

But we now realize that we can actually lose weight by eating more, if done in a well manner. Here are the 3 principles to eating more and still losing weight:

Eat Fats

eating coconut oil is a good healthy lifestyle habit to develop

Beginners often feel a bit anxious when they hear that fats should be consumed to stay healthy and lose weight. The fact is there are healthy fats and bad fats. The macronutrients in good (healthy) fats will help kick away your hunger signals, making you feel full quicker. Regularly eating healthy fats can also impact blood insulin levels positively as well as reduce the risk of type 2 diabetes. And that should not be ignored, because type 2 diabetes affects nearly 300 million people worldwide and accounts for 90-95% of all adults who had diagnosed cases of diabetes, says a study from the Harvard School of Public Health.

Related: 7 Eating Tips To Help You Lose Weight and Keep It Off

Besides the fats found in processed fats however, all other fats should be just fine for a healthy lifestyle.

dark chocolate is a good healthy fat for healthy living

Some examples of healthy fats include:

  • Avocado
  • Coconut oil
  • Sunflower seeds
  • Cheese
  • Dark chocolate
  • Nuts
  • Fatty fish
  • Whole eggs
  • Extra virgin olive oil

Eat Protein and Fiber In Every Meal

it is a nice healthy lifestyle habit to have protein in every meal

Metabolism gets boosted by consumption of protein, helping you to feel full longer and avoid from bingeing. Fiber is a crucial nutrient that aids in losing weight as it reduces the absorption of sugar in the blood, helping you utilize the carbohydrates (glucose) for energy rather than storing it all as fat.

berries are a good source of fibre

Berries, chia pudding, cheddar cheese, spinach, and eggs are some of the commonly known sources of protein and fibre. You can also eat salad, chicken, and zucchini noodles.

Related: Study: Protein Could Be Key to Weight Loss, Muscle Gain

Set Meal Timings

setting meal timings is a healthy lifestyle habit

Stable blood sugar level is the key to lose weight. To maintain this, do not keep a long gap between two meals. Doing so will end up resulting in a spike in your blood sugar levels, making you overeat. A commonly recommended approach is to eat every 4 hours (because your body transitions into starvation mode around that time) in order to keep your blood sugar levels in check. In addition, it helps to avoid hunger and a bad mood. Also, a study suggested that a schedule for eating helps in reducing body fat accumulation.

Related: 9 Steps To Lower Your Body Mass Index For Weight Loss

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Trying to lose weight is never an easy task. However, if done in the right manner you will be successful. Fad diets should not be relied upon, as exercising and eating healthy are the keys to natural weight loss. In fact, a diet takes on 70% of the role in weight loss. In order words: watch what you eat.

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