Why eating more could actually be the secret to losing weight

Why eating more could actually be the secret to losing weight

So you want to lose a few pounds. The first thing you could do? Reduce the amount you eat, especially processed junk food. We're looking at you, pizza, fries, wings and loaded nachos.

It's well known that if the goal is weight loss, it's a good idea to keep an eye on how much you eat. But it's also possible to take it too far. In some cases, inadequate nutritional intake can seriously derail weight loss efforts, especially if you have already lost some weight and have reached a plateau. (FYI, science has found the best workout to overcome your weight loss plateau.)

Here's how, when, why and how eating more can actually help you lose weight, according to nutrition professionals.

Eating too little can sabotage your weight loss efforts.

Let's say you're seriously undereating. In the beginning you could lose weight. But after a while? Your body panics.

"If you don't provide your body with enough calories or fuel, your metabolism actually drops and you burn fewer calories," explains Libby Parker, a registered dietitian. "This is an adaptive response to the body believing it is in a state of starvation and wanting to conserve energy (aka hold on to those calories)."

“I've had clients who were eating way too few calories and couldn't lose weight,” says Parker. "Once they allowed all foods in their diet (they had cut out foods like bread) and brought their calorie intake to the appropriate amount for them, they actually began to lose weight." In other words, it's not always as simple as "calories in, calories out." This idea only applies if you provide your body with enough fuel. (Here's why you seriously need to stop thinking of food as "good" or "bad.")

“Your body needs to be fueled not only with enough calories to feel safe and meet energy needs, but also with the right proportions of nutrients (carbohydrates, fats, proteins) and vitamins and minerals,” says Parker. (Not sure where to start? Here's exactly how you can cut calories to lose weight safely.)

The type of food plays a role.

Similarly, prioritizing high-quality whole foods over processed foods can also work in your favor.

"It may seem crazy to say that eating more can sometimes be the key to losing weight, but when it comes to the type of food you eat, then that may not be as crazy as you think," says Isabel Butler, a nutritionist for Spoon Guru.

“It is often forgotten that it is not always about the physical amount of food, but also about the type of food.” For example, living protein bars isn't exactly the same as eating a balanced diet full of bulk fruits, vegetables, whole grains, and lean proteins. In the second situation, it may seem like you're eating more food, but you're actually giving your body more to work with and turn into fuel. (Related: Is It Bad to Eat a Protein Bar Every Day?)

You should consider eating more complex carbohydrates and foods rich in fiber, says Butler. Compared to simple carbohydrates and highly refined and processed foods, complex carbohydrates and high-fiber foods take longer to digest, so your body uses more energy (or calories) to break them down. "So try increasing the amount of fruits, beans, grains and vegetables in your diet," she says.

You're burning calories without even knowing it.

There are several ways your body burns energy. One of these is your basal metabolic rate (BMR), which measures how many calories your body burns each day at rest. You can also burn energy through activity (like exercise and exercise) and also by digesting your food.

Non-exercise activity thermogenesis, or NEAT, is the energy you burn while doing anything that doesn't involve digesting, breathing, eating, or exercising, according to Jordan Mazur, a registered dietitian. "Some examples of NEAT activities include cooking, cleaning, fidgeting, gardening, or physical labor. It's all the little activities you do outside of the gym that can help you burn more calories in the long run," he explains. Even gesturing counts as CORRECT, so people who speak with their hands may have an advantage over more reserved speakers.

In fact, people with more NEAT in their daily lives tend to be slimmer. "If you look at people who are 'naturally lean,' they may not have a 'fast metabolism'; it could simply be that they are simply more active people," Mazur points out.

So what does this have to do with eating more? Science says that people who eat more are likely to exercise more and therefore burn more calories. "Research suggests that subjects' NEAT levels decreased when they were given too few calories," says Kristin Koskinen, a registered dietitian. “This is in contrast to subjects who were intentionally overfed calories, who saw a resulting increase in NEAT.” The mechanism behind NEAT is not known, but it is thought to be a combination of conscious efforts to move more because you have more energy (such as deciding to take the stairs) and moving more in unconscious ways, such as: B. Fidgeting and gesticulating.

Now, before you get *too* excited, whether this increased activity results in increased weight loss is very individual. Some people may experience weight gain when they increase their calories and NEAT if this additional NEAT does not fully compensate for the calorie gain, especially if they already eat a lot. But if you're feeling super lethargic and consuming very few calories, it might be worth increasing your calorie intake and prioritizing exercise. (Related: 6 Sneaky Reasons You're Not Losing Weight)

Regardless, trying to incorporate more NEAT into your day can promote weight loss—assuming you have adequate calorie intake to fuel it. “NEAT itself can be beneficial for a person who is overweight and sedentary,” says Mazur. "Increasing daily activities, such as parking in the back of the lot, choosing the stairs instead of the elevator, or doing yard work instead of hiring a landscaper, can help someone be more active, declutter more, and burn more calories."