“How to lose weight without starving? Yeah right!”
Are you someone who believes it’s just not possible to eat healthy and lose weight without feeling hungry all the time?
Well, I have news for you!
That’s simply not true.
There are so many fitness and nutrition myths out there, and this one is probably the most destructive.
Because no one likes to be hungry and unsatisfied. So if you believe that eating healthy equates to going hungry all day, then you’re going to quit before you even begin. And I don’t blame you!
Eating for weight loss is not the choice between an apple or a donut.
There’s so much more to it.
But instead of making you feel more overwhelmed, my goal with this post is to clear up the confusion. We’re going to go over 3 simple rules for how to lose weight without starving all day long.
By the time you finish reading this, you’re going to feel like healthy eating is way more attainable and have the knowledge to actually implement it!
How to Lose Weight Without Starving
Rule 1) Eat as Many Fruits and Vegetables as You Want
Okay, before I launch into this first rule, just know that it’s not quite cut and dry.
Let me explain.
When most people hear they can eat as many fruits and vegetables as they want, a couple things come to mind:
a. Fruits and vegetables aren’t satisfying
b. Okay, so I can eat as many salads, veggie sandwiches, and other things with veggies as I want?
c. ALL fruits and vegetables are up for grabs!
Think about it this way: not all vegans are healthy or a healthy weight. That’s because they still eat things like potatoes, avocados, and vegan processed foods – things that are high in calories.
So if your goal is to get healthy – and especially if your goal is to lose weight – you have to follow a few sub-rules:
Sub-Rule 1) Eating as much as you want DOES NOT apply to these fruits and vegetables below
These are all high-calorie fruits/vegetables. When you eat them, you still need to mind portions.
Sub-Rule 2) This rule applies to fruits and vegetables being eaten ALONE
Another massive mistake people make is thinking that when meals contain lots of fruits or vegetables, they can automatically have as much as they want.
But if you finish your first veggie sandwich and then decide to have a second, you’re also having a second portion of the bread, spreads, and any other additional food items inside.
Take this image, for example. While this is a fruit platter, it contains other foods as well: crackers, sausage, and dips. If you eat these in equal measure to the grapes and apples, you’re taking in a lot of excess calories that will hinder your weight loss goals.
So to truly follow this rule, make sure you’re only applying it to fruits and veggies.
Sub-Rule 3) If you have a dip/dressing with fruits/vegetables, it needs to be portioned
But if you do decide to have a dip with your fruits or a dressing on your salad – and I’m not a monster, I do encourage this – portion it out ahead of time.
Measure a dip such as almond butter prior to eating and stick to the label’s portion size. Same with salad dressings and even a sprinkle of nuts or seeds over a salad.
Then eat as many fruits and vegetables as you like alongside your pre-portioned dip/dressing.
Rule 2) Proteins and Healthy Fats are the Key
Which brings me to my second rule.
If you’re wondering how to lose weight without starving, you likely haven’t been eating enough of the right foods.
Eating protein and healthy fats at every meal (even as a dip or dressing) is a great way to feel full and satisfied.
Proteins are dubbed the most satiating macronutrient. And fats are a close second. What this means is that these two not only help to fill you up as you eat, they keep you feeling full for longer.
RELATED POST: How to Use Protein Power – All Your Questions Answered
You can even do your own little experiment with this. One morning, try having only two slices of toast for breakfast. Note how long it takes you to get hungry again – likely not long. For me, I’d likely be reaching for a mid-morning snack after 1.5-2 hours.
The next morning, try having 2 scrambled eggs and half an avocado. This will likely keep you full for much longer.
This does NOT mean to avoid carbohydrates. Carbs, especially those with fiber, can help keep you full for longer too.
Rather, this point shows that to lose weight, you DO need to eat more than just fruits and vegetables. Incorporating a protein or healthy fat into meals and snacks will help you lose weight while keeping full throughout the day.
Rule 3) Eat Often
Eating plenty of fruits, vegetables, and healthy proteins/fats with each meal doesn’t take away the need to eat often.
With intermittent fasting making waves in the weight loss world, you may be confused about how often to eat.
But frequent eating to maintain your metabolism is still based on years of research.
Not to mention, it doesn’t take a scientist to know that if we go hours without food, we will be hungry.
So plan ahead. Make sure you have meals and snacks accessible every three hours so you’re not starving throughout the day.
Eating often will:
- Keep your metabolism up
- Keep you satisfied all day
- Decrease your chance of a binge during your next meal
Because I don’t know about you, but if it’s been hours since my last meal and I’m starving, I’m way more likely to eat more – and eat something unhealthy.
So plan, plan, plan ahead and eat frequently throughout the day.
Summary: How to Lose Weight Without Starving
If you’ve been wondering how to lose without starving every day, follow these 3 rules:
- Eat as many fruits and vegetables as you want, avoiding the high calorie ones such as potatoes, avocados, corn, and bananas
- Eat a healthy protein or fat source with every meal/snack to stay full
- Eat frequently throughout the day, having a meal or snack about every 3 hours.
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