If you’re like most people, the idea of losing weight probably brings up thoughts of cutting calories and eating less. It seems like common sense—eat less, burn more, and voilà, the pounds come off.
But what if I told you that my weight loss success actually came from eating more—not less?
It sounds counterintuitive, but hear me out.
For years, I struggled with weight, energy levels, and a sluggish metabolism. I tried it all—restricting food, skipping meals, counting every calorie—yet I didn’t feel better, and I certainly didn’t lose the weight I wanted.
Turns out, the key to sustainable weight loss wasn’t eating less—it was eating more in a way that supported my metabolism, balanced my hormones, and helped my body feel safe.
The Problem with Eating Too Little for Too Long
Our bodies are incredibly smart. When we consistently undereat, our body senses a potential famine and responds by slowing down metabolism to conserve energy. Instead of burning fat, it holds onto it for survival.
This is why restrictive diets often backfire, leading to stalled weight loss—or worse, weight gain.
The Hormonal Trap
Eating too little also wreaks havoc on hormones:
✔ Cortisol (stress hormone) spikes when the body feels undernourished, leading to belly fat, fatigue, and mood swings.
✔ Leptin & Ghrelin (hunger hormones) get disrupted, making you feel constantly hungry or unable to recognize fullness.
✔ Thyroid function slows down, making weight loss even harder.
The result? A metabolism stuck in survival mode, refusing to let go of fat.
How Eating More Helps You Lose Weight
The solution isn’t to eat less—it’s to eat the right foods in the right amounts.
When you give your body enough protein, healthy fats, and micronutrients, it trusts that food is abundant and stops hoarding fat. Instead, your metabolism speeds up, your hormones balance out, and your energy skyrockets.
For me, this simple shift made all the difference.
My Approach: Eating More to Lose Weight
1. Prioritizing Sleep
Sleep is the foundation of everything. Without 7-9 hours of quality sleep, nothing else works. When I improved my sleep, I noticed:
✔ A faster metabolism
✔ More stable hunger hormones
✔ Less stress and inflammation
2. Sunlight First Thing in the Morning
I start each morning with 15 minutes of sunlight within an hour of waking up. This helps:
☀️ Regulate my circadian rhythm
☀️ Boost energy & focus
☀️ Improve sleep quality at night
3. Protein is a Game Changer
My biggest shift? Prioritizing protein—especially in the morning.
35+ grams of protein within 1 hour of waking kickstarts my metabolism and stabilizes blood sugar.
I aim for 130+ grams per day, which sounded like a lot at first—but now, it’s easy!
Instead of skipping breakfast, I now eat:
Beef + eggs
Protein-packed meals
Smoothies with protein powder
I also take amino acid supplements and snack on steak or beef sticks throughout the day.
4. Hydration (With a Twist!)
I drink 3-4 quarts of water daily, but here’s the trick:
I add a pinch of sea salt to help balance electrolytes & adrenal health (which reduces stress and supports metabolism).
5. Healthy Fats & Micronutrients Matter
Eating enough healthy fats (like avocado, grass-fed butter, and coconut oil) is crucial for hormone balance and energy.
I also make sure to get enough:
✔ Vitamin D (from sunlight + supplements)
✔ Magnesium (for relaxation and metabolism)
✔ Other key micronutrients
6. Moving More (But Not Overdoing It)
Forget endless cardio—I focus on simple, effective movement:
♂️ Daily walking with a weighted vest
Pairing walks with a podcast or audiobook
️♀️ Mini workouts throughout the day (10 air squats in the kitchen, chin-ups on my bathroom pull-up bar)
No excessive cardio—just movement that feels good and builds strength.
7. More Sunlight (A Game Changer!)
Growing up fair-skinned, I avoided the sun. Now, I make sure to get natural light throughout the day:
☀️ Morning sunlight (sets my circadian rhythm)
☀️ Midday bright light (boosts mood & metabolism)
☀️ Sunset light (helps me sleep better)
Avoiding bright artificial light at night has also improved my sleep and reduced stress.
Want to dive deeper into this? Check out Dr. Courtney Hunt’s work on sunlight and metabolic health.
The Result?
I started eating more—nearly double what I used to—and lost weight.
When I don’t eat enough, I feel the difference: lower energy, sluggish metabolism, and cravings.
Now, my energy is up, my metabolism is thriving, and my body isn’t hoarding fat.
Final Thoughts: Eat More, Not Less
If you’re stuck in the cycle of restricting, plateauing, or feeling exhausted, try shifting your mindset:
✅ Fuel your body, don’t deprive it.
✅ Eat for nourishment, not restriction.
✅ Prioritize protein, healthy fats, and movement.
Your body wants to thrive—it just needs to feel safe and supported.
Sometimes, the best way to lose weight is to eat more, not less