Eat more and lose weight? The Truth.

Personal Trainer Cardiff

Eat more and lose weight? The Truth.

You may have heard the statement ‘eat more and lose weight’ in the media over the past few years. But how can it be true? I hear you ask. Well, it is. Kind of.  The idea of eating more in order to lose weight doesn’t mean ‘eat as much food as you can and you will lose weight’. It simply means ‘eat more food for your calories’. Basically, we’re talking about food volume and how some foods are going to keep you fuller than others.

The main thing that you may find difficult when trying to reduce your calorie intake is the feeling of hunger. Eating less than you’re used to isn’t going to be easy, but you don’t need to feel restricted and miserable (or even hungry) either. Instead, you can look to make food choices which give you more bang-for-your-buck, so to speak.

Check out the examples below:

With every meal, pile up your plate with lots of vegetables

Vegetables are full of fibre (which fills us up) and you can eat a large amount of most veggies without consuming very many calories. Imagine eating a whole broccoli…I’m not saying you would want to but it would keep you very full! Green vegetables especially can be consumed in large quantities, but others such as aubergine, red cabbage, cauliflower, peppers and mushrooms are also great choices. These are all highly fibrous and low in calories. More starchy vegetables such as carrots, butternut squash and carbohydrate-heavier foods such as potatoes should also be a part of your diet, but I advise not to pile your plate as high with these in the same way and simply have a more controlled portion size with each meal.

Try some carbohydrate alternatives

If you’re trying to lower your carbohydrate intake, vegetable alternatives to rice and pasta are really good – for example, try grated cauliflower rather than rice or butternut squash noodles in place of spaghetti. I’m not saying they will ever be a true replacement of our favourite pasta dish, BUT if you’re actively trying to eat less then they are a fantastic option.

Choose your fruit wisely

Although part of a healthy diet and full of nutrients, fruit can often be over-consumed and underestimated in terms of sugar and calorie content. Rather than opting for a banana at every opportunity, have a handful of berries instead. Berries are much lower in sugar than most other fruits and still give you that juicy, sweet fix you might be craving.

Make some drink swaps

Drinks can also be considered in terms of volume and calories. Swap your indulgent hot chocolate for a brand like ‘Options’ which is only 40 calories per cup and super creamy! You could even have 2 of those a day without breaking the bank. Non-dairy milk (preferably the unsweetened versions) are also super low in calories – try almond milk on your cereal, or coconut milk in your morning latte. They taste great and can be hugely less calorific than your usual hot beverage! Don’t forget, diet soft drinks over the full-sugar options are also fantastic alternatives (especially when paring with alcohol!).

So there you have it. A few very simple, very achievable ways to eat (and drink) more whilst losing weight. Small changes like these can make all the difference when you’re dieting. It’s simple about sticking to them for a long period of time. Consistency is key, and before you know it you’ve made several longterm habits which feel like second nature.


Hopefully you found this article useful and it’s given you some confidence that you can achieve your goals and not go hungry. Win win, right? If you’re looking for a little more advice and would like some support with your nutrition and fitness, take a look at my Personal Training services. From 1-2-1 to online packages, there’s various options to suit your needs and lifestyle. Click HERE for more information.