{"id":1914,"date":"2019-10-15T15:50:29","date_gmt":"2019-10-15T19:50:29","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=1914"},"modified":"2022-03-08T10:25:57","modified_gmt":"2022-03-08T14:25:57","slug":"eat-more-to-lose-weight","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/eat-more-to-lose-weight\/","title":{"rendered":"How to Eat More to Lose Weight, the Right Way"},"content":{"rendered":"\n<p>When we want to lose weight, our first thought is usually to cut calories. The mantra &#8220;burn more calories than you consume&#8221; has always guided Westerners on their weight-loss journeys, prompting them to starve themselves and head to the gym. But what if you could eat more to lose weight?<\/p>\n\n\n\n<p>Although it seems counterintuitive to eat more to lose weight, it&#8217;s actually the healthiest way to do it. But you can&#8217;t just eat more white bread and meat and expect to lose weight. According to the &#8220;Eat More to Lose Weight&#8221; philosophy, <em>what<\/em> you eat is more important than <em>how much<\/em>. Learn the secret to eating more and losing weight the healthy way.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>You Should Eat More to Lose Weight <\/strong><\/h2>\n\n\n\n<p><strong>Decreasing calories doesn\u2019t necessarily decrease your body weight.<\/strong> Especially if you&#8217;re not eating the right food.<\/p>\n\n\n\n<p>In the famous <a href=\"https:\/\/www.shortform.com\/blog\/what-is-the-china-study\/\">China Study<\/a>, researchers comparing the weight and diets of typical Americans and people living in rural China found that rural Chinese actually consume <em>more<\/em> calories than Americans. Still, their body weights are significantly lower. Why?<\/p>\n\n\n\n<p>Because rural Chinese engaged in more manual labor and were, therefore, more physically active than typical Americans, researchers compared the calories consumed by the <em>least<\/em> active Chinese with the calories consumed by the <em>average<\/em> American.<br><\/p>\n\n\n\n<p>The least active Chinese ate 30% <em>more<\/em> calories per kilogram of body weight than the average American. But the bodyweight of these Chinese subjects was 20% <em>lower<\/em> than Americans\u2019. In other words, <strong>the Chinese consumed more calories than Americans but weighed less.<\/strong> They eat more to lose weight.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">The Science Behind Eating More to Lose Weight<\/h3>\n\n\n\n<p>Some people lose weight and don&#8217;t know why, wondering, &#8220;Why did I lose weight after eating more?&#8221; It&#8217;s common for some healthy eaters to eat more and lose weight. But why?<\/p>\n\n\n\n<p>This is because <em>what<\/em> we eat influences how we store fat in the body. <strong>If we eat a diet high in fat and protein, we store more calories as fat, as Americans do.<\/strong> Conversely, if we eat a diet low in fat and protein, we lose more calories as body heat, as the Chinese do.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Other Benefits of Eating More to Lose Weight<\/h2>\n\n\n\n<p><strong>You won\u2019t be hungry and therefore tempted to cheat.<\/strong><br><\/p>\n\n\n\n<p>Even if your aim is to lose weight, you shouldn\u2019t starve yourself. Over time, hunger sends a signal to your body to slow your metabolism to conserve energy. This means you burn less fat.<br><\/p>\n\n\n\n<p>The key to eating more to lose weight is eating lots of plant foods. Even when study participants eating a plant-based diet ate fewer calories, they were fuller than meat-eaters because they ate a larger volume of food. Fruits, vegetables, and whole grains are full of fiber, which keeps you feeling satisfied. Eat lots of plant foods to stay full.<br><\/p>\n\n\n\n<p>Some studies show that participants eating a plant-based diet consume <em>more<\/em> calories than meat-eaters. But they\u2019re still slimmer. That&#8217;s because plant-eaters have a higher resting metabolism, meaning they burn more calories as heat rather than storing them as body fat.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">The Takeaway<\/h2>\n\n\n\n<p><strong>Don\u2019t go hungry. <\/strong>Even if you\u2019re trying to lose weight, eat enough. As long as you&#8217;re getting the majority of your calories from plant foods, you\u2019ll probably lose weight without restricting calories. Being hungry makes you vulnerable to falling back into your old eating patterns, so it&#8217;s not a <a href=\"https:\/\/www.shortform.com\/blog\/what-makes-a-good-business-strategy\/\">good strategy<\/a> for losing weight. Eat more to lose weight, and the weight loss will be sustainable.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When we want to lose weight, our first thought is usually to cut calories. The mantra &#8220;burn more calories than you consume&#8221; has always guided Westerners on their weight-loss journeys, prompting them to starve themselves and head to the gym. But what if you could eat more to lose weight? Although it seems counterintuitive to eat more to lose weight, it&#8217;s actually the healthiest way to do it. But you can&#8217;t just eat more white bread and meat and expect to lose weight. According to the &#8220;Eat More to Lose Weight&#8221; philosophy, what you eat is more important than how<\/p>\n","protected":false},"author":4,"featured_media":1935,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,16],"tags":[51],"class_list":["post-1914","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-china-study","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Eat More to Lose Weight, the Right Way - Shortform Books<\/title>\n<meta name=\"description\" content=\"Should you cut calories to lose weight? No. You can actually eat more to lose weight the healthy way. 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