If you’re the same as most people, the idea of losing weight often brings to the idea of reducing calories and eating less. That’s almost a second nature, right? You eat less, you burn more, and boiler – you’ve let the pounds flow. But what if I said that my success in losing weight came from eating less?
It sounds counterintuitive, but listen.
For years I struggled with weight, energy and a sluggish metabolism. I tried limiting my food intake, skipping meals, and counting all the calories. Still, I didn’t feel good so I definitely didn’t lose the weight I wanted. Little did I know, the key to actually losing weight was eating more, not about eating less. It had to be a way that supported my metabolism, balanced my hormones and helped my body feel safe.
The problem of eating too long
here it is. Our bodies are incredibly intelligent and if we eat too much consistently we start to go into “survival mode.” When we don’t give our bodies enough fuel, they say, “Hmm! There’s a food shortage. Time to save energy!” So our metabolism slows down and our bodies keep fat , make it through this perceived hunger. This is why restrictive diets can often backfire, and it can stall your metabolism and lead to a weight loss plateau (or weight gain).
Furthermore, eating too much over time can wreak havoc on your hormones. Cortisol, a stress hormone, begins to spike when the body feels like it’s undernourished, making it much more difficult to lose weight. High levels of cortisol can also contribute to weight gain, fatigue and mood fluctuations around the abdomen. All this makes it difficult to lose weight sustainably.
Eat well (the right way!) to help you lose weight
So, what is the solution? Well, it’s not about less food, it’s about eating the right amount of the right food. Eating enough protein, healthy fats and micronutrients will send a signal to your body that you are rich in food and you don’t need to stick to excess fat. Your metabolism will be boosted and your hormones (including cortisol) will begin to balance. The key here is to ensure that your body has everything it takes to thrive. And for me, this approach made all the difference.
My approach to eating more and losing weight
Here’s how to dial in my diet and lifestyle and make it work:
Sleep is important
First and foremost, I was serious about improving my sleep. Sleep is the foundation of health, and without it there is nothing else going to work. I aim for 7-9 hours of quality sleep every night. When I sleep well, my metabolism works better, my hunger hormones (ghrelin and leptin) are more balanced and I feel less stressed.
Morning sunlight
Every morning, I wake up and get exposed to 15 minutes of sunlight within an hour. Sunlight helps to set my circadian rhythm. This helps you know when you want to wake up and when you sleep. This simple habit has a big impact on my energy levels throughout the day, making it more active and more focused.
Protein is a game changer
The most important part of my approach is to make sure I get at least 35 grams of protein within the first hour of waking up. This helps kick my metabolism, stabilize my blood sugar levels, and ensure that my body has the building blocks needed to repair and grow my muscles. I photograph over 130 grams of protein per day. However, focusing on protein-rich foods is easier than you think!
Previously I would skip breakfast and intermittent intermittent skips, but now I prioritize protein in the morning and skip dinner if I want to eat at a limited window. I try to get as much as possible from actual food sources, but I usually take these amino capsules and sometimes make smoothies with protein powder.
I also often think that I just eat a bowl of beef or beef + eggs, or snack with steak or beef sticks.
Hydrate (with a twist!)
I drink at least 3-4 quarts of water every day. This helps maintain hydration, helps digestion and supports metabolism. But here’s a twist. Also pinch high quality sea salt in my water. Salt is an essential mineral that helps balance the electrolytes, support proper hydration, and keeps your adrenal glands happy (meaning low in cortisol!).
Healthy fats and micronutrients
It’s not just protein. Make sure you’re eating enough healthy fats (such as avocado, coconut oil, grass-fed butter) to support your hormone balance. We also ensure that you are getting enough vitamins and minerals, from vitamin D to magnesium. That’s where the target supplements come in.
I take supplements that fill the gaps to ensure that my body has the right micronutrients needed to function at its best. This is one brand I’ve loved recently with quality supplements.
I like to move it
As humans, we were meant to move, and most of us just aren’t moving enough. Like a cliché, I noticed the difference between adding walking with weighted vests every day. Bonus points have the advantage of light if they are between the morning or bright afternoon sun.
Good news? We don’t need to do boring endless jogging to lose weight (at least, it never worked for me), and in fact it could be counterproductive. It’s not that you need to make excuses to avoid running for more than a few hundred meters. Bad news? Most of us need to do more movement than most of us are moving, but this is 80/20!
I walk most days and pair this with listening to podcasts and audiobooks, and getting in the sunlight at the same time! I also try to do 10 air squats whenever I walk through the kitchen (there are a lot of them), either hanging or chining a few times every time I walk by the pull-up bar in the bathroom. Although not flashy, these little things add up to make a huge difference.
More sunlight
It’s probably the most important factor, and I’ll be on this soon. Growing like skin, I avoided the sun for the majority of my time. Well, I try to get plenty of sunlight every day (morning, bright noon, sunset), avoiding bright light at night. I consider this to be one of the biggest factors in my health and stress levels.
If you would like to learn more about this, check out Dr. Courtney Hunt’s group or follow her on Instagram here.
result?
I ate more… I lost as much weight as double as I was eating. When I forget and don’t eat enough, I feel the difference! (I still do tre or longer speed from time to time, but mainly for mental/spiritual reasons). My energy is increasing, my metabolism is fired in every cylinder, and my body is no longer storing fat.
And the best part? This approach is not about all calorie deprivation or counting. It’s about nourishing my body and giving it the tools I need to work efficiently.
Final Thoughts on Eating More to Lose Weight
If you are struggling with weight loss and feel stuck, try shifting your mindset. Eating fewer and more appropriate foods is key to balancing hormones, increasing metabolism and supporting sustainable weight loss.
Your body wants to flourish. It just needs to feel safe and supported. Refuel with the right foods, sleep, hydration, and the sun and see how it responds. Sometimes the best way to lose weight is to eat more.
Do you count calories? What is your approach to a healthy diet? Leave a comment and let us know!
