How to Eat Less to Lose Weight
The advice to just eat less if you want to weigh less seems smooth and simple on its surface, but in the reality of everyday life, it can be impossible to put into practice. People eat too much for many different reasons, but most of us eat simply because we are hungry. Eating less than our brains tell us to eat is a very difficult thing to do. If it was even possible for most people, we would do it. After all, there are not too many things with more proven benefits to motivate us. Most of us think we look better when not overweight, even by just a few pounds. That is a big motivator. And then there is the research, now done many times over, that shows rats starved half to death live twice as long as normal rats. Twice the lifespan! If that can’t get a person to cut calories, what will?
I have been fortunate to never have a serious weight problem, but I love food, have a big appetite, and have spent most of my life weighing 10 - 15 pounds above what I probably should. I am sure that I could easily weigh much more if I ate as much as my love of food and appetite wants me to. I know it is easy to find lots of different web sites and experts suggesting lots of different ways to control your weight or lose weight. I am not as much of an expert as most of these people, but here is what I think of their two main pieces of advice.
Expert advice #1, eat healthy food. Well as you can see from this site, I am a huge proponent of healthy food and pretty much eat healthy with ease almost all the time. My diet is very high in vegetables and whole grains and low in saturated fat. I do eat meat and cheese, but not very much. I pretty much never eat white bread or rice and very seldom white pasta. I eat almost no pre-processed, pre-packaged food. I do not drink soda. I often have a glass or two of wine or beer with dinner, but that is all. I do sometimes eat desert, but I even make my oatmeal raisin cookies with organic whole wheat flour. The thing is… even healthy, organic food has calories and even healthy calories can put on the pounds. So yes, eating healthy is critical to good health, and you should do it, but by itself won’t affect your weight.
Expert advice #2, exercise more. There have been periods in my life when I was getting large amounts of exercise almost every day. There have been other times when I got much less than average. Mostly, these days, I get my exercise by trying to play ice hockey once a week, getting out on a 6 to 12 mile hike once or twice a week, and then working in my garden a little each day. But, like most of us, I don’t always play hockey, hike, or work outside as often as I should. Don’t get me wrong, regular exercise has been shown to be very important to good health. If you are a person who can run, ride your bike, or go to the gym every day, you will certainly be
better off for it. But, unless your exercise is fairly extreme, I am not sure you will have less fat on your bones. Maybe this is because it takes so much exercise on a regular basis to offset a large amount of calories. Maybe you, like me often have a bigger appetite after a day spent hiking outdoors. I know the amount of exercise I get has never affected how much excess weight I have. When I was going to a gym and lifting weights 3 times per week, I had more muscle, but underneath I had the same amount of fat.
The only thing that has ever, ever, ever, allowed me to control my weight is eating less.
How do I eat less? With a lot of difficulty. If it was easy, I would weigh what I think is my ideal weight, and not 10 or 15 pounds more. But 10 or 15 is better than 25 or 30 and certainly better than 35 or 40! Here is what I do.
I don’t skip breakfast, but I do eat healthy things like fruit, granola, whole grain bread, organic cottage cheese, organic peanut butter, sometimes eggs, etc. I do not eat sausage, bacon, ham, pop tarts, donuts, processes cereal or the like. This is not because I don’t like sausage, bacon, ham, pop tarts and donuts; it is because I know how bad this type of food is for me.
Lunch or snacks make up my eating though the day. I may have a healthy sandwich, nuts, dates, or homemade organic trail mix. And then a piece of dark chocolate! If I eat something like chips with organic salsa the chips are brands like organic, sunflower seeded chips, not commercial brands like, well you know. So my lunch and snacks are always healthy.
Dinner is usually my biggest meal. This may be a mistake, but what can you do? Dinner is also my most varied meal of the day. It is often a huge salad with all kinds of things, sometimes even chicken, fish or beef, in it. Often dinner is Asian style, cooked in a wok. I try not to go out for dinner too frequently as I find it easy to over-eat and eat food I would not normally prepare at home. Another thing that really seems to work for me is to not to eat dinner within 3 hours of going to sleep. If it has become late in the evening and I have not had dinner, I sometimes just go to bed without worrying about it. Yes I am hungry, but when I fall asleep, the hunger turns off. Dinner is also the only meal I ever miss. If I skip food earlier in the day, I find I just make it up, and then some, later in the day.
Now I have made myself hungry and must to go cook dinner! So, I’ll ask, what do you all do? Are there any success stories out there? People who have had success controlling their healthy appetites? If so, please post a comment and let us know your methods.
Thanks!
Choose from box
Really enjoy reading your post.. simple and easy to absorb.. I always find health food are more expensive at least 30% more.. in malaysia, we have no much choice of health food, most of our breakfast are not healthy at all.. too much oil and fat.. previous most of our parent work outside, they sweat, probably that’s why they don’t have so much problem. but now, most malaysian work indoor.. in air-conditioned room.. that’s why all these problem face out.. 3 of my friends, early 30 die because of cancer.. and there are many more examples.. just wondering, is this way man kind will be vanish from the face of the earth???
Comment by dani — July 23, 2007 @ 7:24 pm
Hi dani! Thanks for your comment! It is really nice to know that the importance of organic food and healthy living is an important issue in your part of the world also.
Your point about the cost of organic food is a good one. There are many reasons for this, some valid, some not. I think the cost should be closer to conventionally produced food. I plan an in-depth post on the cost issue, soon.
There is a lot of evidence that work lifestyle is very important to health. Your parents got a lot of exercise, fresh air etc. working outside that people closed up in air-conditioned offices don’t get. It is really important for office workers to eat well, get exercise and spend time outdoors. It is really bad to go from the office to the sofa in front of the TV every day!
Sorry about your friends. What caused that would depend on the types of cancer. Some are definitely diet and environment related. Others can be genetically based. Some, the experts just don’t know.
As to how humans may eventually disappear from the planet, there are lots of predictions. Some feel we are so resourceful that no matter what we do, we will survive. Others are much more pessimistic. There is a very interesting movie out on DVD called “Children of Men”. The premise is that because of all the chemicals etc. we are exposed to, humans become unable to reproduce.
Thanks again for your comment. This sort of conversation is what blogs are all about!
Comment by Will — July 24, 2007 @ 10:31 am
Been on a few diets in my lifetime, I find bottom line you need to exercise especially the older you get, also stay away from carbs, the sugar makes you hungry. Very informative site!
Comment by Bob Johnson — August 19, 2007 @ 2:54 pm
Hi Bob! Thanks for the comment and compliment. It may be that the exercise side of the equation seems less important than the eating side because I have always been an active person. It has always been tough for me to eat less, though!
I took a look at your site and quickly realized I needed to bookmark it for a more in-depth visit. Lots of good “astrostuff” there. I like the look also. Usually I do not like sites with a black theme, but it works on your site, and fits the subject matter. Your rule of thumb for telescopes gave me a chuckle.
Glad you like the site and hope you get to spend some time reading. You, your friends and any questions are always welcome!
-Will
Comment by Will — August 19, 2007 @ 4:07 pm
I’m trying to eat better, and walk more. It is hard to make changes in your life.
Comment by chaosgone — August 21, 2007 @ 6:30 pm
I’m a bit over my ideal weight myself, and I think I eat quite healthy, but always too much. What I found working well in the past was exercising every day, one day building up muscle, the other day aerobic exercise. I’d prefer running to any other workout but I can’t do that very often, my joints don’t like it as much as I do. If I “just” workout 3 times a week, nothing happens.
Comment by uberdose — August 24, 2007 @ 10:32 pm
Hi uberdose! Being a bit over ideal weight (less than 5%), is supposedly not a big a deal health wise, but I sure feel better when I am a bit lighter. I am a mesomorph - http://en.mimi.hu/fitness/mesomorph.html - so I have enough bone and muscle to cart around without the extra fat!
Exercise is great if you can commit to it on a regular basis. I absolutely hate exercising alone, so I am no good at the daily morning run kind of exercise. I do garden a lot, hike regularly and play ice hockey once a week or so. I am not in the great overall shape a regular exerciser would be in, though. I climbed a difficult mountain on Saturday and myself and a couple of other regular hikers ending up with cramps in the hamstrings on the way down. Regular hiking and hockey doesn’t exercise those particular muscles enough, I guess.
Deciding if you eat healthy is tricky. Don’t compare yourself to others around you, unless they are the exceptions. Most people, in the U.S. especially, have a terrible diet. Watch out for the high fructose corn syrup, soft drinks, packaged fatty foods, butter, mayo etc. Also think about changing white carbohydrates like pasta, bread, white rice, etc. to exclusively whole grain. Even if you are not interested in being a vegetarian, it is a good idea to limit all your sources of animal protein as much as you can. That would not only be meat but also, cheese, milk, and eggs. Then think about your sources of fat in your diet. Butter and other dairy, meat, and packages food are big dangers. In my case, most of my fat comes from olive oil. ( I use it on almost everything). I do try to limit it somewhat, but would be much more concerned if it were other other oils or butter comprising those calories. A calorie is still a calorie, though!!
-Will
Comment by Will — August 27, 2007 @ 10:29 am
eating less for weight loss isnt the correct thing! your body will fell that you are getting less calories, and it will burn less calories. I recommend that you give your body each day different kind of calories, avoid eating less.
Comment by diet k plan special — October 15, 2007 @ 3:42 pm
Hello, This is Mary
I am 36 years old with 2 toddlers. My youngest just started day care last week- which still feels a little strange. I haven’t had this much time to myself in years. First thing I want to do is lose the extra pounds I put on during the last pregnancy. One of the girls next door has suggested I join her walking group two days a week. After my first pregnancy I lost around 35 pounds using the Herbalife products, but when I called the man that sold them to me three years ago he told me this week he doesn’t sell them anymore. He told me to look on the internet. It’s disappointing because he was really nice and he called me regularly to make sure I was using their products correctly. It was nice to have someone checking in with me every week to see how I was and it kept me motivated.
I searched on the internet for someone that sells Herbalife in New Jersey. I found many websites but I don’t want
just to buy the products, I want to find someone trustworthy that sells the products so I can also meet them and get started again.
Could anybody here recommend someone in New Brunswick?.
Thanks, Mary
Comment by mary — December 28, 2007 @ 5:46 am
Hi Mary. I did find one in New Brunswick. Hope it is not the person who is out of the business!
Herbalife
New Brunswick, NJ 08901
Phone: (732) 246-8872
Business Types: Professional Services, Weight Loss & Control Programs
Hope you are able to accomplish your goal. Feel free to look around this site and post any comments or questions you have. I seem blessed with a number of very intelligent readers who usually have great advice to offer. Also, some of my articles have links to additional information you might find helpful.
-Will
Comment by Will — December 28, 2007 @ 12:14 pm
But what if I want to GAIN WEIGHT? Any tips?
Comment by pelf — January 9, 2008 @ 8:42 am
LOL! Pelf, I just have to think about food to do that!
Comment by Will — January 9, 2008 @ 10:57 am
learned about your blog through blogapalooza.
this is a very nice post. i run the monthly carnival of eating disorders and thus come across quite a few posts that, directly or indirectly, say to “just eat less”, similar to the “just say no” anti-drug campaign. you point out, in a gentle way, that it ain’t so easy.
what do i do? weight has been a challenge for me for many years. fortunately, in the last 5, 6 years, i’ve got it more or less under control. calorie counting works for me; i just have to watch that i don’t start obsessing (was that 1432 calories of 1461?)
and let’s not forget that overeating can be a compulsion/addiction. many people who are struggling with that are helped by going to overeaters anonymous.
Comment by isabella mori — January 9, 2008 @ 10:27 pm
Thank you Isabella. There are a lot of good posts going up in the blogapalooza. I’m glad I participated!
I see you do the Wordless Wednesday’s also. I had not heard of it until today when I came across 3 sites doing it. I think I will join in. I like the idea of being able to post a photograph all by itself. I wonder if we have to pledge to keep Wednesdays completely word free or if it only has to be one wordless post?
-Will
Comment by Will — January 9, 2008 @ 11:32 pm
Also, Isabella, here is another article related to this one you might find interesting given your knowledge and experience.
http://willtaft.com/gardening/is-it-diet-and-exercise-or-just-diet/
Comment by Will — January 10, 2008 @ 4:55 pm
oh, re wordless wednesday - i don’t think you have to pledge anything! it’s YOUR blog!
Comment by isabella mori — January 10, 2008 @ 8:36 pm
I am 5′7, male, and I weigh 147. I’m 49. Single. Don’t own a car and walk everywhere–or take the bus. My doctor would like me to be at 140 as I have high cholesterol and she does not want to up me on medication if possible. I don’t smoke, seldom drink, don’t do drugs.
I know there’s only two things that will make me lose weight: eat less, exercise more. Most diet books, including Dr. Phil’s, could do well with a one page article instead of book long. So typically, this might be what I eat daily:
Breakfast:
1 cup of oatmeal and oat bran cooked together, with two tablespoons (level), 1/4 cup of skim (and fortified) soy milk.
Tea. 1/4 cup of skim (and fortified) soy milk.
1/2 Orange. (Other half orange for later in the morning as a snack or take it with me during a walk.)
Lunch:
Two pieces of high fibre bread (or pita wrap if it’s 100% whole wheat.) Spread the bread lightly with hot mustard and sprinkle a few hot peppers from a bottle. I add unlimited raw, cut up vegetables of every kind except it must be a variety and no one type more than any others so if one is a bit sweet, that’s okay.
Tea.
After Snack:
Raw carrot or two or three dates.
Evening meal:
This is when I’m starving (well, not really starving as that word is overused. Few people in Canada are actually starving. This is when I feel I’m extremely hungry. So after I prepare my supper I have a secret. I leave my plate in the kitchen but do not eat in there, but in the living room. I go to the kitchen, folk in a couple bites and leave the room. Chewing, chewing. Sometimes I will check for emails and a few minutes will pass. My mind is telling me to eat, eat, EAT. Then I start to think about something I should have done or something someone said to me that bothered me and I suddenly crave something fatty and sweet and salty. But I keep chewing and go back to the kitchen for another bite. Then I thank God for the good food. I keep chewing. If possible, I try to make my supper plate last 12 minutes. I find that extremely hard as sometimes I think in a previous life I had been a pig. I love and enjoy the taste of “bad” food in my mouth and it soothes my soul. Anyway, this is what a typical evening meal is for me:
Cut up vegetables and steamed. Added to my own homemade vegetable broth. I will add some salt to this but only tiny bits in my palm and then taste the broth. Not salty enough? I try a bit more. Not salty enough? I have a trick. Spring a few grains in my spoon after a few slurps and it kills my salt craving. I eat a couple cups of vegetable soup which I add 1/2 cup of rinsed canned beans of any kind or some soy cut up. As much as I am craving bread right then, I will not have any as me being a former piglet, I know I will want some bread around nine o’clock toasted, with some garlic and extra virgin oil. I know it’s not correct to eat before I got to bed, but I do. That’s why I squirrel a bit of leftovers for nine o’clock. I try to restrict my fats to 2 tablespoons daily. That’s not a lot so I treat that olive oil with garlic as much as a cocaine addict craves his snow.
Exercise:
I walk 5 miles a day–sometimes not at all and sometimes 10 miles so I average 5 miles a day. Sometimes I will eat canned salmon, but only 1/3 can. A bit of baked chicken but breast only and no more than 1/2 cup. Usually, however, I eat soy and tufo and beans for my protein. Chicken and even fish is a treat for me.
I take a 2000 mg Omega-3 Salmon Fish Oil daily and a multi vitamin made for people over 50.
Rules I have for myself:
If I go to someone’s house and have a treat, I will skip something else in lieu of it. If I get hungry and think I’ll go mad with hunger, I’ll make some oatmeal or oat bran cereal and enjoy it. I do not use or buy white sugar. I do not use or buy butter or margarine, sauces, gravies. I do not fry anything.
Stress kills. If someone upsets me–unless it’s me upsetting myself, I rid myself of them. I have a policy: friends shouldn’t upset me, enemies can do that. I am polite but just say, “I think I’m just going to for a walk alone today and then take it easy. I’m sure you understand.” I also do not gossip. That creates more stress in people than you can imagine–at home, work, or play, do not talk bad about anyone. If you have anything bad to say to someone, say it to their face or keep your mouth shut. Telling your friends that so and so did this or that to you and that you didn’t like — or won’t stand for it again — is wimpy. Be a good person and stand on your own two feet, but more importantly learn to keep your mouth shut.
I enjoy baths, closing my eyes in a chair and visualizing a peaceful water or place, or people who have or do make me happy. If someone bothers me, I ask God to rid bad thoughts from my mind, or like my dear grandmother used to do, hum. Try it the next time you are tense. HUM!!!
Try to smile at people. You will feel good. If you start to lose weight, and someone says, “You’re looking good,” don’t go into a detailed explanation of how hard you’ve been working at it and that you are constantly craving that piece of cheesecake. Instead say, “Thank you.” Try to think of something nice to compliment them with. Too many people think when they lose weight it’s all about him or her. Get over yourself.
Lastly, for every pound I lose I will do something special for someone else. I have lost 2 or 3 pounds so far so I might give $3 to someone begging on the street or buy a flower and put it on a friend’s door with a note, “I’m thinking about you. Thanks for being a friend.”
Lastly, losing weight should feel good and you shouldn’t become anal. Remember it was my choice to lose weight. In some countries the choice is made for them and they will die of hunger.
Comment by Barry — February 9, 2008 @ 4:51 am
Hi Will,
After some research on build muscle and lose weight, the recommendation is to take negative calorie food, eat 5 small meals instead of 3, and exercise(cardio and strength training). It is good to prepare high protein, high fiber and low carbohydrate food. Example, sardines with bones, soya beans, fish and lean meat are high protein foods. Almost all vegetables, peas and fruits will provide good fiber and low carbohydrates. Avoid rice, starchy food, flour, sugar, and alcohol. Do 2-3 times of strength training including cardio exercises. Drink lots of water and rest on alternate day. Hope this helps
(Link removed as per link checking software)
Comment by build muscle burn fat — May 4, 2008 @ 5:25 am
Hi Barry! Thanks for that great comment. For some reason I did not get notification of it, so just found it now. That is quite the story. You seem to be doing everything well. Sometimes high cholesterol is genetic. I am no more over my ideal weight than you and I exercise less. I eat a very healthy diet, but eat more than you do. Yet I have a very good cholesterol level. Some are just lucky in that category.
Thanks again for your comment!
Comment by Will — May 4, 2008 @ 9:45 am