{"id":19482,"date":"2018-06-26T11:43:47","date_gmt":"2018-06-26T15:43:47","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=19482"},"modified":"2018-06-26T11:43:47","modified_gmt":"2018-06-26T15:43:47","slug":"eat-more-lose-weight","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/","title":{"rendered":"How Eating More Food Can Actually Help You Burn Fat"},"content":{"rendered":"<p>When people want to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/healthy-weight\/N-cp99k7\">lose weight<\/a>, the first thing they think to do is eat less. After all, we\u2019ve long been told that shedding pounds is a simple equation of taking in fewer calories than we use. The only problem is that cutting\u00a0<em>too<\/em> many calories can completely backfire on our fat loss efforts.<\/p>\n<p>“Everyone wants to lose weight quickly, and many people make the mistake of being too restrictive,”\u00a0explains Torey Armul, M.S., R.D., C.S.S.D., spokesperson for the Academy of Nutrition and Dietetics.<\/p>\n<p>True fat loss generally occurs at a rate of between 0.5 and two pounds per week. Any weight lost faster than that is either coming from water weight or muscle mass\u2014especially if you\u2019re seriously cutting calories. \u201cThe body finds fuel where it can,\u201d explains Armul. \u201cWhen there aren\u2019t enough calories coming in, the body can actually break down muscle tissue for energy.\u201d<\/p>\n<p>When this happens, your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/17\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener\">metabolism<\/a> takes a hit, explains <a href=\"https:\/\/steinhardt.nyu.edu\/nutrition\/adjuncts\" target=\"_blank\" rel=\"noopener\">Lisa R. Young<\/a>, Ph.D., R.D., adjunct professor of nutrition at New York University and author of <em>The Portion Teller Plan<\/em>. Muscle helps you burn more calories at rest, so when you lose that lean tissue, your weight loss can screech to a halt.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/06\/05\/reasons-for-slow-metabolism\/\" target=\"_blank\" rel=\"noopener\"><strong>11 Ways You\u2019re Sabotaging Your Metabolism<\/strong><\/a><\/p>\n<p>Not to mention, when you drastically cut calories, you\u2019re more likely to feel deprived and end up overeating when you do treat yourself\u2014which can lead to weight gain if it becomes a pattern.<\/p>\n<p>Sound familiar? If so, eating <em>more<\/em>\u2014more of the right foods, that is\u2014may be exactly what you need to finally start seeing the results you crave and drop fat for good.<\/p>\n<p>“You shouldn\u2019t be hungry when you\u2019re trying to lose weight, and if you are, you\u2019re not going to sustain it,” says Young. If you feel hungry throughout the day, you\u2019re either not eating enough of the right foods, or enough calories overall.<\/p>\n<p>\u201cYou need a certain amount of calories every day just to live, breathe, move, and support every cell and function in your body,\u201d says Armul. Eating enough of the right foods helps you work better, sleep more soundly, crush stress, and burn more calories when you work out\u2014all good things for your waistline.<\/p>\n<p>Now, there\u2019s no way around the fact that you still need to be in a caloric deficit to shed pounds\u2014but if you load up on foods that are high in filling nutrients but low in calories, you can achieve that calorie deficit and reach your goals without stress or calorie-counting.<\/p>\n<p>Of course, certain foods <em>will <\/em>have to go. Sugary breakfast cereals, frozen pizzas, chips, and fried foods, which are high in calories but provide little nutritional value and don’t fill you up, are off the menu. Think of it this way: You want as many forkfuls (or volume) as possible for as few calories as possible\u2014and you can\u2019t do that eating Hot Pockets.<\/p>\n<p>Now, the fun part: Fruits and vegetables, which contain lots of water and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener\">fiber<\/a> (fiber is super-filling and keeps you satisfied between meals), provide tons of nutrition for very few calories\u2014so you can load up on things like veggie-based soups, leafy greens, watermelon, cucumbers, tomatoes, peppers, and more without the possibility of going overboard on calories.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>While one cup of your <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/45017184?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=spaghetti&ds=&qt=&qp=&qa=&qn=&q=&ing=\" target=\"_blank\" rel=\"noopener\">average white spaghetti<\/a> costs you more than 350 calories and 70 grams of carbs (and provides less than four grams of fiber), <em>three<\/em> cups of <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/45287893?man=&lfacet=&count=&max=25&qlookup=zucchini+noodles&offset=&sort=default&format=Full&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&Q511867=3.0&Qv=3&Q511867=3.0&Qv=1\" target=\"_blank\" rel=\"noopener\">zucchini noodles<\/a> contains just 54 calories and 11 grams of carbs (and provides the same amount of fiber as the wheat noodles). The more you swap refined, processed foods for produce, the more you can eat to satisfaction while keeping your calories in check. And with all of the healthy food creations out there these days (hello, <a href=\"https:\/\/www.traderjoes.com\/digin\/post\/cauliflower-gnocchi\" target=\"_blank\" rel=\"noopener\">cauliflower gnocchi<\/a>), it\u2019s easier than ever to do so.<\/p>\n<p>Two other things you\u2019ll want to eat more of to shed fat: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/probiotics\/N-cp99jn\" target=\"_blank\" rel=\"noopener\">probiotics<\/a>.<\/p>\n<p>\u201cFats are digested slowly, so they can keep you feeling full longer than carbohydrates\u2014and slowly-digested nutrients and fullness are key factors in losing weight,\u201d she says. (Not to mention, dietary omega-3s also ward off <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2018\/05\/28\/ways-to-fight-inflammation\/\" target=\"_blank\" rel=\"noopener\">inflammation<\/a> and support heart and brain health.) And probiotics? In addition to fighting inflammation and supporting regularity, some <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5372947\/\" target=\"_blank\" rel=\"noopener\">research <\/a>shows the probiotics in your gut may also play a role in weight control (though more research needs to be done to fully understand the link).<\/p>\n<p>Here\u2019s how to make it happen: Start every meal with plenty of vegetables, and then incorporate healthy fats and lean proteins to fill you up and keep you feeling satisfied longer, Armul says. And whether it\u2019s through a morning bowl of yogurt, a grilled salmon steak for dinner, or a daily <a href=\"https:\/\/www.vitaminshoppe.com\/c\/probiotics\/N-cp99jn\" target=\"_blank\" rel=\"noopener\">supplement<\/a>, get those probiotics and omega-3s in, too!<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Eating Healthy<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Staying Fit<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When people want to lose weight, the first thing they think to do is eat less. After all, we\u2019ve long been told that shedding pounds is a simple equation of taking in fewer calories than we use. The only problem is that cutting\u00a0too many calories can completely backfire on our fat loss efforts. “Everyone wants<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/\">Read More <span class=\"screen-reader-text\">How Eating More Food Can Actually Help You Burn Fat<\/span><\/a><\/p>\n","protected":false},"author":149,"featured_media":19483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9,10],"tags":[44,70,80,386,90,109,302,124,149,273,1403,1019,191,615,193,247],"class_list":["post-19482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","category-weight-loss","tag-calories","tag-diet","tag-eat-clean","tag-fat-loss","tag-fiber","tag-gut-health","tag-healthy-diet","tag-healthy-weight","tag-lose-weight","tag-low-carb","tag-nutrient-density","tag-omega-3s","tag-probiotics","tag-processed-food","tag-protein","tag-vegetables"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Eating More Food Can Actually Help You Burn Fat | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"When people want to lose weight, the first thing they think to do is eat less. After all, we\u2019ve long been told that shedding pounds is a simple equation ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Eating More Food Can Actually Help You Burn Fat | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"When people want to lose weight, the first thing they think to do is eat less. After all, we\u2019ve long been told that shedding pounds is a simple equation ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-26T15:43:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/06\/eat-more-to-lose-weight-header.jpg?fit=1484%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1484\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alisa Hrustic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alisa Hrustic\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/\"},\"author\":{\"name\":\"Alisa Hrustic\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/4c61208193db84e83772aed75848ab0b\"},\"headline\":\"How Eating More Food Can Actually Help You Burn Fat\",\"datePublished\":\"2018-06-26T15:43:47+00:00\",\"dateModified\":\"2018-06-26T15:43:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/\"},\"wordCount\":853,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/06\/eat-more-to-lose-weight-header.jpg?fit=1484%2C614&ssl=1\",\"keywords\":[\"calories\",\"diet\",\"eat clean\",\"fat loss\",\"fiber\",\"gut health\",\"healthy diet\",\"healthy weight\",\"lose weight\",\"low carb\",\"nutrient density\",\"omega-3s\",\"probiotics\",\"processed food\",\"protein\",\"vegetables\"],\"articleSection\":[\"Nutrition\",\"The Latest\",\"Weight Loss\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/\",\"name\":\"How Eating More Food Can Actually Help You Burn Fat | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/eat-more-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/06\/eat-more-to-lose-weight-header.jpg?fit=1484%2C614&ssl=1\",\"datePublished\":\"2018-06-26T15:43:47+00:00\",\"dateModified\":\"2018-06-26T15:43:47+00:00\",\"description\":\"When people want to lose weight, the first thing they think to do is eat less. 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