How to Still Eat and Lose Weight?

happy eaterEverybody loves eating but no one likes the weight gain that can come from eating.  Big greasy, fattening meals can make you feel bloated, tired, groggy and lead to weight gain.  So how can you eat several times a day and still lose weight and burn fat?  A common misconception about dieting is you have to eat less or hardly eat at all.  Good news, that is wrong, we MUST eat several times a day in order to maintain a healthy body and for our bodies to function properly.  Of course, you don’t want to go out and eat fast food everyday and expect to lose weight, but there are thousands of foods to chose from to lose weight with.



Probably since you were a kid you always had three meals; breakfast, lunch, and dinner.  Wheneating trying to shed unwanted pounds not much is going to change except your going to want to eat smaller meals and add two more meals.  Eating smaller meals helps to burn more calories and maintain energy through the whole day.  For example, say your burning a fire and you want it to last all day long your not going to put all your wood in the fire at once because it will be one big fire and then burn out.  You want to add a couple pieces of wood on it at a time every so often so you have enough wood and keep the fire going.  Eating is the same concept, you don’t want to eat a huge meal and then be so fool you don’t feel like doing anything the rest of the day.  You want well balanced smaller meals that are going to provide you with consistent energy.

Example Meal Plan for a Day

Meal 1:  One egg white scrambled with mushrooms, peppers, and spinach; 1 piece of whole grain toast; half of an orange

Meal 2:  Half of cup of mixed nuts with a piece of fruit (ex. half orange, banana, apple, etc)

Meal 3:  Grilled lean chicken breast with 1 cup of steamed broccoli and 1/2 cup brown rice

Meal 4:  Carrots and celery with hummus or guacamolesalmon

Meal 5:  Smoked salmon with lemon, asparagus in garlic and olive oil, and a sweet potato


None of these meals are too overwhelming but they are filling and include a wide variety of fruits, vegetables, protein, omega 3 fatty acids, grains, and are sure to give you good clean energy that lasts.

I know people don’t have time to cook all the time so here are some tips to help you stay healthy on the move:

Tips for Eating Healthy on the Go

  • If you have to eat out, order the healthier items on the menu.  Say you go to McDonald’s, instead of getting fries as a side maybe get apples slices or cuties.  If you have to absolutely gets fries just get a small instead of up sizing to large.
  • Try to order a healthier entree like grilled chicken sandwich or even a grill chicken salad instead of a double quarter pounder with cheese, it makes a difference.
  • Try meal prepping.  You don’t necessarily have to prep for 7 days just prep for 3 or 4 days at a time.  Also, you can just prep one or two of your main meals, maybe the ones you really don’t have time to cook everyday.
  • Plan out your meals on paper and have the fridge organized accordingly.  Say for breakfast you write down yogurt with with granola and fruit in it with a piece of whole wheat toast.  Have the fruit your going to put in it already cut up, the granola portioned out in a plastic bag and sitting by the yogurt in the fridge.  That way you can just grab them and have it ready in seconds and writing it down takes away the time it takes for you to open the fridge and cabinets trying to think of what you want.
  • You can do the same with your snacks, have them portioned out for the next couple days sitting together so you can grab and go.

I promise these tips will definitely help you out if you take out some free time to get prepared.  Some of the number one reasons people don’t eat healthy is because they don’t have time or they don’t know what to eat so they impulsively buy something fast.

For more healthy foods and meals click here


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12 Responses

  1. Berend says:

    Thanks for sharing this article! That example of burning a fire makes sense, and it is a really good example for eating small portions. also you are giving some very good tips in this article. I really like the ‘Plan out your meals on paper and have the fridge organised accordingly’ one. Again thanks for sharing and i think you can help A Lot people with this page!

    Have a great day

    • Thanks for reading and thank you for the feedback. My goal is to really help people with their problems thats what I’m here for. If you ever have questions or concerns or need help with something don’t hesitate to send an email or comment your question or concern. Have a great day!!

  2. Jan says:

    Good reading. It is true that you can eat quite well and still lose weight. I like those meal examples as well.

    • Yes, we must eat to stay healthy. Thank you for reading and I’m glad you enjoyed it. If you ever need help with anything you can comment and ask or send an email. Have a good day. 🙂

  3. Juan says:

    Interesting article.
    Actually i have been doing intermittent fasting for quite some time which proved quite successful to lose weight and gain muscle. This scheme means eating in an 8 hour window and then fasting for 24 hours. So i do skip meals cos I only have lunch and dinner.
    Any view on that?

    • Hey Juan,
      Actually intermittent fasting is a very very successful way to burn fat and gain muscle. I will probably do an article on that too as an alternative. I actually saw a video of a guy who skipped breakfast and lunch and ate one huge meal at about 5 o’clock. When I say huge meal I mean great big, he was making up for fasting all day. That one meal was usually loaded with calories and carbs and it gave him enough energy for the next day. This guy didn’t have an ounce of fat on him and was super swole. He said he will never go back to eating during the day because of the results he was getting and I don’t blame him. So I totally agree with you it definitely works!

  4. Sherry says:

    I am a diabetic and this way of eating has really worked well for me. I have to walk and exercise throughout her day and I have to have energy and when I would eat big meals all I wanted to do is sleep. Thank you also for the example meal plan that was helpful

    • Yes, being diabetic is very tough especially with all the fast food ads and places all over. You must discipline yourself and go day by day. Diet is the most important thing, I believe, for diabetics because your sugar can rise or drop instantly depending on what you eat. Keep doing what your doing and continue to work hard and exercise along with your diet. If you ever need help on dieting you can comment or send me an email i will be glad to help

  5. Hmmm, I wonder whether intermittent fasting is actually OK, going 24 hours after eating, is that truly healthy? I think a person who grazes all day has a far superior chance of keeping weight off. So when you graze, you dont eat full meals. Just tidbits of healthy foods whenever.

    • I’m not completely sure about the whole intermittent fasting thing I don’t know enough about it. Like I said I saw a video of a guy that was very very successful with his results doing it, but I don’t know if it is something I would try. It would be very hard to get used to not eating for that long and I would definitely have to see way more people having success with it before I would consider it.

  6. TinTinRuby says:

    This is quite an informative post.

    As per my advice to a friend of mine who tries so hard to lose weight (by going to the gym 5 times a day!), I tell her she doesn’t have to put too much strain on her body to shed some of the fat. It only takes a lot of discipline watching what we eat. I know it’s easier said than done, but it takes getting used to eventually. It’s one thing to exercise, but as long as we keep on eating stuff with so much calories, then exercising is just a way of trying to control the situation, but it does not fix the root cause!

    • Yes you are exactly right you never want to over do it at the gym 30nhard minutes is the most you should be lifting weights. Yeah alot of people don’t realize that diet it’s the most important for losing weight and being healthy. You can work out 5 hours a day 7 days a week but without a good.healthy diet you won’t get the results you want. Thank younger taking the time to read I hope this helps your friend out that’s what this site is for.

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