How to Eat the Things You Want to and Still Lose Weight

Co-authored by Erik Kramer, DO, MPH and Hunter Rising

Last Updated: June 22, 2022 References

If you’re trying to shed a few pounds, you might be worried that you’ll have to stop eating all of the foods you love. However, cutting foods completely out of your diet actually increases your cravings and makes it tougher to manage your weight. By changing when and how you eat, you can still enjoy food in moderation. We’ll start with ways to adjust your meals and move on to other things you can do to control your hunger and help you achieve your weight loss goals!

1

Watch your portion sizes.

Eating smaller portions controls your caloric intake better.^{[1]
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Expert Source

Tara Coleman
Clinical Nutritionist
Expert Interview. 22 October 2020.} A majority of weight loss comes from your diet. Rather than filling up your plate and eating everything on it, pay attention to the portion recommendations and nutritional information on the packaging. You don’t have to cut foods completely from your diet, but aim to only have a single portion at a time.^{[2]
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Research source} After eating it, wait to see how your body feels before taking another serving. Healthy portion sizes include:^{[3]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- A serving of meat about the size of a deck of cards.
- A serving of fruit the size of a tennis ball
- A serving of vegetables around the size of a baseball
- A serving of carbs, like pasta or rice, the size of a hockey puck
- A serving of fats the size of a pair of dice

2

Eat fiber and protein with your favorite foods.

Fiber and protein both help you feel fuller. Some good sources of fiber include whole-grain breads and pastas, broccoli, carrots, apples, and bananas.^{[4]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} You could also have chia seeds or basal seeds in smoothies or sauces for 7–11 grams of fiber per serving. For proteins, stick to lean meats, nuts, beans, and legumes since they’re the healthiest. Aim to get around 21–38 grams of fiber and between 46–56 grams of protein every day.^{[5]
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- Incorporate some red pepper or spice into your dishes to help you reduce your appetite even more.
- Try to incorporate foods that have more than 3 grams of fiber per serving and no added sugars.

3

Pace yourself while eating.

Slow down when you eat so you can sense when you’re full. As you’re eating, take smaller bites and set your fork down while you’re chewing so you don’t feel the urge to put more in your mouth. Check if you feel satisfied with how much you ate in between bites, and stop eating if you don’t feel hungry.^{[6]
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Tara Coleman
Clinical Nutritionist
Expert Interview. 22 October 2020.} If there’s still food on your plate, just save it for later rather than forcing yourself to eat it.^{[7]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
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- It usually takes about 20 minutes before you feel full. If you want seconds, try taking a short break before eating more.^{[8]
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- Take time to savor the taste of your food with each bite to help you feel more satisfied.
- Avoid watching TV or other distractions while you eat since you’ll forget to pay attention to whether or not you feel full.

4

Avoid eating when you’re bored.

Only eat when you truly feel hungry. You tend to eat more when you’re emotional or bored since food makes you feel more comfortable. Take a moment to assess if you’re actually hungry and need food.^{[9]
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Tara Coleman
Clinical Nutritionist
Expert Interview. 22 October 2020.} If you don’t feel like you need to eat, try going for a walk, calling a friend, or going to the gym instead to distract yourself.^{[10]
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- Try chewing a piece of sugar-free gum when you’re bored to help get rid of any food cravings.
- Write down the food you’re craving and how you’re feeling at the time. Once you put it down on paper, you’re more likely to identify the triggers you have that cause you to overeat.^{[11]
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  Expert Source
  
  Tara Coleman
  Clinical Nutritionist
  Expert Interview. 22 October 2020.}

5

Hide unhealthier options.

Putting problem foods in hard-to-reach spots means you’ll eat them less. If you tend to snack on chips or cookies during the day, try putting them on a higher shelf or keeping them in a different cabinet. Keep healthier options, such as apples, bananas, or carrots, within reach so you’re more likely to grab them when you need a quick bite.^{[12]
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- Transfer unhealthy refrigerated food into opaque containers or aluminum foil wraps, and keep healthy alternatives in clear plastic wrap. Since you can easily see the healthier option, you’re more likely to eat it instead.

6

Put food on a plate or in a bowl.

You’re more likely to overeat if you do it straight from the package. It’s harder to track portion sizes and how much you’ve eaten when you snack directly from the container. Find the recommended serving size on the package and pour it out into a bowl or onto a plate instead. If you still feel a little hungry after having a portion, you can always put more on your plate later on.^{[13]
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7

Use smaller plates.

Filling your plate takes less food and helps you limit portions. Rather than finding the biggest plate you own and filling it completely, choose one that’s a little bit smaller or has a wider rim. Since your food takes up more space on the smaller plate, you won’t have as large of portion sizes so you are less likely to overeat.^{[14]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
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- Try putting unhealthier foods on a red plate since studies have shown that it could make you eat less food.^{[15]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

8

Savor sweet treats.

Take your time eating snacks to curb your cravings. It’s okay to treat yourself every now and then, but don’t rush through them quickly. Buy your favorite kind of treat, take small bites, really enjoy the flavors, and save some to have for later. That way, you’ll feel more satisfied when you eat them and won’t have cravings as often.^{[16]
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9

Plan your meals ahead of time.

Pick a few dishes to make so you can look forward to them. Look up a few recipes that you want to try during the week. Use a meal planner or notebook to write down what days you’ll have each meal so you don’t have to worry about figuring it out later on. Then, make a shopping list for all of the things you don’t have at home and only buy the things you need for the week.^{[17]
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- You can always bulk cook all of your meals ahead of time so you can freeze the leftover portions to reheat later.
- Avoid going grocery shopping while you’re hungry since you’ll be more tempted to buy things that aren’t on your list.

10

Drink more water.

Water before and during your meals can help you feel fuller. Avoid sugary drinks since they have a lot of calories that might counteract losing weight.^{[18]
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Research source} Before you sit down to have a meal, drink a full glass of water. Take small sips in between bites of food to help you feel satisfied more quickly.^{[19]
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Arthritis Foundation
Main organization devoted to arthritis support and education
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- It’s okay to have soda and sugary beverages in moderation, but try switching to plain water for most of your drinks during the day.

11

Do cardio for 30 minutes every day.

Burn more calories than you eat to help shed some pounds. Find some time to do aerobic exercises during your day, such as walking, jogging, biking, or swimming. If you don’t have time for a full 30-minute session, split it up into 10-minute intervals throughout your day so you have a chance to burn off some of the calories you’ve eaten.^{[20]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Try to find ways in your everyday life where you can burn calories. For example, take the stairs instead of riding in an elevator.

12

Do strength training 2 times a week.

Muscle tissue burns calories faster than fat. Set aside 2 days every week where you do weightlifting, use resistance bands, or work on bodyweight exercises. Even though these exercises will build muscle more than they eliminate fat, they will help boost your metabolism so its easier to enjoy your regular diet.^{[21]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Some easy exercises you can do at home include push-ups, sit-ups, squats, and bicep curls with dumbbells.
- Vary what groups you work out each time so you don’t feel fatigued or strain your muscles. For example, you might work your arms and upper body on one day and focus on your legs and core the next day.

13

Incorporate some fun new exercises.

You don’t have to hit the gym if you want to lose weight. Look for physical activities or classes in your area that’ll get you moving and active. Check if there are any dance or Zumba classes so you can get fit along to fun music. You could also try things like rock climbing, ice skating, taekwondo, rollerblading, or playing a pick-up game of your favorite sport. There are so many opportunities, so just take a peek at options your local rec or community center has.^{[22]
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- Just an hour of playing a game of basketball can help you burn 600–900 calories!

14

Stand up and stretch regularly.

Prolonged sitting can slow down your metabolism. If you work at a desk or live a pretty sedentary lifestyle, try to stand up for a couple of minutes every hour to stretch your legs. Grab a glass of water, take a quick walk around the office, or do some quick office yoga so you feel refreshed.^{[23]
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- Sitting down for a long time can stop your production of lipase, which helps break down fats in your body.

15

Practice stress relief.

You’re more likely to overeat if you’re feeling stressed out. Avoid turning to comfort food whenever you’re a little bit stressed or anxious. Instead, determine the things that triggered your emotions and look for ways to avoid or manage them.^{[24]
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Tara Coleman
Clinical Nutritionist
Expert Interview. 22 October 2020.} Try out some deep breathing techniques, self-massage, or yoga to clear your mind and relieve any stressful feelings you’re having.^{[25]
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Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- An easy breathing exercise you can try is breathing in through your nose for 4 counts, holding your breath for 7 counts, and slowly exhaling through your mouth for 8 counts.

16

Get a good night’s sleep.

Your body needs more food for energy when you stay awake. If you normally feel hungry at night, it might be a sign that you don’t have the energy to stay awake. Rather than giving in to your cravings, try going to sleep at a reasonable time every night.^{[26]
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Research source} Aim to get between 7–9 hours of sleep each night so you feel less stressed, more energetic, and less hungry.^{[27]
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Expert Q&A

Question

Can you eat junk food and still lose weight?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Losing weight requires an overall calorie deficit. Sure, you can eat a diet of two bags of chips a day and lose weight, but you won't get the vitamins, minerals, protein, healthy fats and carbohydrates your body needs and you will feel like junk.
Question

What should you eat if you want to lose weight?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Losing weight requires a calorie deficit. Eat whole foods, vegetables, fruits, grains, and protein. Avoid foods that come in a box or package, including drinks.
Question

Can you lose weight by eating three meals a day?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Yes, as long as your overall calorie intake is less, you can lose weight while eating three meals a day.

Warnings

Avoid using dietary supplements to burn calories since they usually aren’t effective and are not regulated by the FDA.^{[28]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}

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Only aim to lose 1–2 pounds (0.45–0.91 kg) per week. Losing more weight than that in a week can cause health problems.^{[29]
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