Discover the secrets to losing weight without sacrificing your favorite foods. Learn innovative techniques, backed by research, to help you achieve your weight loss goals while still indulging in the foods you love.
I don’t know about you, but I’m so over these restrictive diets that make us feel like we have to give up all our favorite foods in order to lose weight. It’s like, why can’t we have our cake and eat it too (pun intended)!
And get this: research actually shows that restrictive diets can lead to increased cravings and binge eating, which ultimately leads to weight gain. Ugh, no thank you!
Plus, depriving ourselves of the foods we love can seriously mess with our heads and make us feel all sorts of negative emotions. Trust me, I’ve been there.
That’s why I’m all about finding a way to enjoy your favorite foods while still achieving your weight loss goals. And, coming up I am going to share some helpful and innovative techniques you can try to enjoy your favorite foods and still lose weight.
I’m writing this article because I am a recovered stress eater. I truly know what it’s like to try to manage unhealthy food cravings.
I share the psychological tools I used to break my bad eating habits for good in my groundbreaking video course called Stop Emotional Eating.
My main philosophy: I believe lasting weight loss is all about finding a sustainable and enjoyable approach that works for you. With this in mind, weight loss should never include beating yourself up over indulging in your favorite foods every once in a while.
And so I put together this quick guide to help you to to learn how to lose weight without giving up your favorite foods!
Okay – let’s dive in!
Some good news: Research reports that practicing moderation is a huge key to achieving your weight loss goals in the long term.
In fact, a study published in the Journal of the Academy of Nutrition and Dietetics found that participants who allowed themselves occasional treats were more likely to stick to their diets and maintain their weight loss than those who completely cut out all indulgences.
Yep, it’s all about moderation, baby! So go ahead and enjoy that slice of pizza or piece of cake. Just don’t go overboard.
For example, my coaching client Rachel used to deprive herself of her favorite ice cream. But once she started allowing herself to enjoy a small scoop every once in a while, she found it much easier to stick to her overall healthy eating habits. It might seem paradoxical, but giving a little something to yourself stops you from eating a lot of something!
Your assignment: Allow yourself to enjoy your favorite foods in moderation. Rather than completely cutting out your favorite treats, try incorporating them into your diet in smaller portions and less frequently. This will help you maintain a healthy relationship with food and prevent feelings of deprivation.
Another way to enjoy your favorite foods while still losing weight is to choose healthier versions of those foods.
For example, my coaching client Jack loves a good burger, but he’s also trying to eat healthier.
So, he started making his burgers with leaner meats like turkey or chicken. Plus he opted for a whole wheat bun instead of a white one. He also loaded up his lean burger with veggies like lettuce, tomato, and avocado to add fiber and nutrients.
This tip is back by research – which consistently reports that making small changes like these can have a big impact on your weight loss goals. For example, a study published in the Journal of Consumer Research found that people who made small, gradual changes to their diets were more likely to stick with their new habits and lose weight over time.
Your assignment: Start swapping out high-calorie ingredients for healthier alternatives. Opt for leaner meats like turkey or chicken. Replace pasta with zucchini noodles. Swap ice cream for frozen bananas.
Another great strategy for losing weight without giving up your favorite foods is Mindful Eating.
For example, my coaching client Jenna used to eat her meals in front of the TV. And so she always found herself reaching for seconds without even realizing it. But once she started practicing mindful eating, she began to really savor and enjoy her food.
Research has shown that practicing mindful eating can help you reduce overeating and improve your overall relationship with food. A study published in the journal Appetite found that participants who practiced mindful eating were more satisfied with their meals and less likely to snack later on than those who ate quickly and without paying attention.
Your assignment: Start focusing on your meal and being present in the moment, rather than eating while distracted. Take the time to savor and enjoy your food, and pay attention to feelings of hunger and fullness.
Planning ahead can also be a game-changer when it comes to enjoying your favorite foods while still losing weight.
For example, my coaching client Eric used to dread going out to eat with friends because he didn’t want to be tempted by all the unhealthy options. But once he started planning ahead and factoring in his favorite treats as part of his overall calorie intake for the day, he found it much easier to stick to his healthy eating habits.
This tip is backed by research. Studies consistently show that planning ahead can be a key factor in successful weight loss. A study published in the Journal of Behavioral Medicine found that participants who planned their meals in advance were more successful in losing weight and maintaining their weight loss over time than those who didn’t.
Your assignment: Avoid making impulsive food choices. Before going out to eat or grocery shopping, plan what is healthiest for you to eat. Factor in your favorite treats as part of your overall calorie intake.
Spices like cayenne pepper, turmeric, and cinnamon have been shown to have metabolism-boosting and appetite-suppressing properties.
With this in mind, I always encourage my coaching clients to try new spice combinations and add them to their favorite foods.
A study published in the journal Appetite found that participants who consumed a spicy meal experienced increased feelings of fullness and reduced cravings for sweet, salty, and fatty foods.
Your assignment: Next time you’re whipping up your favorite dish, try adding some cayenne pepper or cinnamon to give it a little kick. And be thankful to these seasonings not only for their yumminess boosting – but also for their metabolism-boosting and appetite-suppressing properties.
Let’s talk about starting your meal with protein. As a coach, I always recommend my clients start each meal with a protein-rich food. This can help keep you feeling full and satisfied, which can prevent overeating and snacking on unhealthy foods later on. Not only does it keep you feeling fuller longer, but research has shown that starting your meal with protein can have a significant impact on weight loss.
A study published in the American Journal of Clinical Nutrition found that participants who ate a high-protein breakfast consumed fewer calories throughout the day and lost more weight than those who ate a high-carbohydrate breakfast.
Your assignment: Next time you plan on indulging in a slice of pizza or a burger, start your meal with a protein-rich food like grilled chicken or fish, or a hard-boiled egg.Start each meal with a protein-rich food. This will help keep you feeling full and satisfied, preventing overeating and snacking on unhealthy foods later on. Opt for grilled chicken or fish, a hard-boiled egg, or a protein shake.
Did you know that research has shown that people tend to eat more when they’re given larger portions, even if they don’t feel any more satisfied than they would with a smaller portion? That’s where using smaller plates comes in handy!
By using smaller plates, you can trick your brain into thinking you’re eating more than you actually are, which can help you feel satisfied with smaller portions of your favorite foods.
A study published in the International Journal of Obesity found that participants who used smaller plates consumed fewer calories than those who used larger plates, even though they reported feeling just as satisfied.
Your assignment: Next time you’re enjoying a serving of pasta or a slice of cake, try using a smaller plate to help control your portion size. By tricking your brain into thinking you’re eating more than you actually are, you can feel more satisfied with smaller portions of your favorite foods.
Now, let’s talk about something that I personally love: tea! Did you know that drinking tea can also be an innovative way to help you lose weight while still enjoying your favorite foods?
Tea contains compounds called catechins, which have been shown to increase metabolism and promote fat burning.
This tip is backed by research. A study published in the Journal of Nutrition found that participants who consumed green tea extract with meals experienced a significant increase in fat burning compared to those who didn’t consume the extract.
Your assignment: Next time you’re enjoying a sweet treat, pair it with a cup of green tea or another tea variety that you enjoy. Sip away knowing that those awesome catechins will help you to increase your metabolism while also promoting fat burning.
Another surprising technique that can help you lose weight without sacrificing your favorite foods is chewing gum. Yes, you heard me right! Chewing gum can help reduce feelings of hunger and prevent overeating by keeping your mouth busy and your taste buds satisfied.
Research has shown that chewing gum can have a significant impact on appetite and food intake. A study published in the journal Physiology & Behavior found that participants who chewed gum before and after meals consumed fewer calories than those who didn’t chew gum.
Your assignment: Next time you’re planning on indulging in your favorite food, try chewing a piece of sugar-free gum to help keep your appetite in check. You will be keeping your mouth busy and your taste buds satisfied – while also helping to control your appetite.
It’s important to remember not to deprive yourself of your favorite foods. Trust me, I’ve been there! And so have my clients.
For example, my coaching client Sarah used to cut out all carbs in an effort to lose weight. But once she started incorporating small portions of her favorite carb-heavy foods into her diet, she found it much easier to stick to her healthy eating habits in the long term.
This tip is backed my research. A study published in the journal Appetite found that participants who were told they couldn’t have a certain food had increased cravings for that food. And so they were more likely to overeat it when they finally had the chance.
Your assignment: Avoid depriving yourself of your favorite foods. Instead of completely cutting out certain foods, try incorporating them into your diet in moderation. This will help you maintain a healthy relationship with food and prevent feelings of deprivation.
Losing weight doesn’t have to mean saying goodbye to your favorite foods. By indulging in moderation, finding healthier versions of your go-to meals, practicing mindful eating, planning ahead, starting your meals with protein, using smaller plates, sipping tea, chewing gum, and experimenting with spices, you can still enjoy the foods you love while working towards your weight loss goals.
Remember to be kind to yourself! Allow yourself some flexibility along the way. With these tips and tricks, you’ll be well on your way to a healthier, happier you!
Grab the psychological tools I used to break my master healthier eating habits. Join my research based video course Stop Emotional Eating.
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