Eating more to lose weight sounds counterintuitive, but it’s actually one of the best strategies there is.
If your goal is weight loss, that means you need to be in a caloric deficit. But that doesn’t mean starving yourself in order to eat as few calories as possible.
This is where volume eating comes into play.
By focusing on foods that are lower calorie and higher volume, you’re going to fill up on fewer calories. Instead of eating less food, you’re actually eating MORE food with fewer calories in order to help you reach that deficit.
These are just a few examples, but there are hundreds of other changes you can make. Instead of having a handful of granola in the morning, start enjoying a bowl of oatmeal for the same calories.
Instead of a side of cooked spinach that shrivels down to virtually nothing, enjoy a side salad of spinach for a ton more volume. Instead of snacking on pretzels, enjoy a big ol’ bowl of popcorn.
By focusing on foods that are high in volume (and that you still enjoy), you’ll be able to achieve a deficit without making yourself miserable.
Of course, this doesn’t mean that you ALWAYS have to choose the high-volume foods. There’s a time and a place for all food. But when your goal is weight loss, getting more high volume foods into your diet is going to be extremely helpful.
There are tons of other “hacks” like this- as long as you are focusing on higher volume foods, you’ll find this weight loss journey much, much easier. Let’s look at one more example:
If you’re snacking on calorically dense food, like these yogurt raisins, you’re never going to feel full and satisfied. And when calories are precious, we want to make them count!
Back in the day, I was all about yogurt covered raisins. Without knowing much about nutrition, I figured that raisins + yogurt = healthy.
It wasn’t until I developed an understanding of nutrition that I realized that this snack was loaded with calories, without being very filling. Plus, it’s really not yogurt at all. It basically just raisins covered in lots of sugar. But that’s a conversation for a different post.
There’s nothing wrong with snacking on raisins by any means- they’re certainly not an unhealthy thing to eat.
Personally, I love those little buggers.
But check out the comparison here. Instead of a puny 1/2 cup of yogurt raisins, you can enjoy a FULL CUP of grapes and a container of Greek yogurt.
It’s more food, more protein, and will satisfy you much more.
Plus, it’s actually fewer calories. Win, win, win… win.
Remember, it doesn’t always have to be about eating the most volume. If you want some yogurt covered raisins, go for it- it’s okay that a serving size is small. But when we look at controlling or losing weight, maximizing our calories is the goal. By focusing on volume, we can make sure we’re full and satisfied while eating less calories overall.