How-to: Eat More and Lose Weight Without Being Miserable and Hungry
Have you ever wondered, “Why should I eat more when I’ve been taught to eat less?” It might sound counterintuitive, but shifting your mindset to embrace eating more can transform not only your body but also your relationship with food.
Here’s how to do it…
(And if you need hands-on support, I have GOOD NEWS… I just opened enrollment for the Eat More More Membership and it’s just $57/month until Sunday 9/8 at midnight with the code EARLYBIRD)
Here’s the steps you should have in mind:
Step 1: Break Free from the Cycle of Restriction
For years, I was stuck in the cycle of trying to eat less. I obsessed over shrinking my body, avoiding "bad" foods, and following the “clean eating” trend. Despite my best efforts—working out daily, cutting out foods like cheese and gluten—I never achieved the results I wanted. I even started to believe that being fit and toned was unattainable for someone like me.
But everything changed when I stopped restricting myself and began eating more. Not only did I lose 15 pounds, but I also found peace with food and my body. This shift inspired me to start my nutrition coaching business, Eat More with Julia. Now, as an online macros coach, I help women LIKE YOU achieve their health goals (and reach their body goals!!) without suffering from restrictive diets. I help yo-yo dieters get results and say goodbye to yo-yo dieting for good. If you’ve ever googled “how to lose weight fast”… this is for you!
Step 2: Understand the Science Behind Eating More
Eating more might sound simple, but there’s science behind why it works. By eating more intentionally, you may naturally reduce overeating and self-sabotage. There are two key reasons for this:
Psychological: The scarcity principle explains how restricting foods can make certain foods more desirable, leading to overeating.
Physiological: Your body’s hunger cues are regulated by hormones that respond to food intake, and eating more can help balance these cues so you’re not ending up feeling “out of control”
Step 3: Overcome the Scarcity Principle
The scarcity principle suggests that when something is perceived as scarce, its value increases. This can lead to an unhealthy obsession with foods you consider off-limits. For example, if you tell yourself you can’t have cookies, you may find yourself craving them more and overeating when you finally give in.
The solution? Food habituation. By regularly allowing yourself to eat the foods you crave, they become less special, and your intense desire for them diminishes. If cookies are your weakness, try eating one every day for a month. You’ll likely find that they lose their power over you.
Step 4: Reclaim Your Power of Choice
The goal isn’t just to control your portions; it’s about reclaiming your ability to make choices. When you practice food habituation, you regain the freedom to choose what you truly want, rather than being driven by scarcity-fueled cravings. This autonomy is key to developing a healthy relationship with food.
Step 5: Listen to Your Body’s Hunger Cues
Your metabolism is designed to keep you alive, not just burn calories. When you don’t eat enough, your body perceives this as a threat, increasing hunger signals through hormones like leptin and ghrelin.
Leptin suppresses hunger, while ghrelin increases it.
When you’re in a super aggressive calorie deficit, your body lowers leptin and increases ghrelin, making you hungrier.
By eating more (even if you’re still trying to lose weight), you can better regulate these hormones and reduce the constant hunger and cravings that come with restrictive dieting.
The Bottom Line: Nourish Your Body, Don’t Deprive It
If you’ve been stuck in a cycle of dieting, constant hunger, and feeling out of control around food, it’s time to rethink your approach. Instead of trying to eat less, focus on eating more—more mindfully, more intentionally, and with a greater emphasis on nourishing your body.
You don’t have to navigate this journey alone. I offer coaching programs designed to support women in developing a healthy relationship with food.
For more tips and insights, check out my podcast episode on this topic - Listen to the More Mindful Podcast: HERE!
Take the first step toward a happier, healthier you by embracing the power of eating more!
