model eating cake

Do These 9 Things To Eat What You Want and Lose Weight

How to lose weight and eat what you want.

Can you eat what you want and lose weight? Not only is it possible it’s one of the best ways to lose weight. It makes the whole process fun, not something you dread doing every day. To get started, first understand how weight loss occurs. To lose weight, you need to eat less than what your body requires creating a deficit. This deficit is what led to weight loss.


Contrary to popular belief understanding your calories is not a bad thing. It’s having an answer to an exam, in this case, that is weight loss. The food/drink we consume supplies us with a certain amount of energy aka calories. For example, a slice of Papa John’s pizza comes with about 270-calories. Once consumed the body uses it up or stores it up for later use. On average, experts estimate that adults need to eat about 2200 calories to maintain their weight. To lose weight, you have to eat less than the 2200-calories.


With this understanding of how calories, it is possible to eat what you want and lose weight. In this post, we share with you weight loss tips to use to achieve this. Tips such as; balancing your calories, staying active, meal planning, and dressing your carbs, etc.

Please note that this post may contain affiliate links. You can read my full disclosure here.


Eat what you want and lose weight.

1. Balance your calories.

To eat what you want and lose weight, learn how to balance your calories? If you find that you eat more during the weekend, then reduce the number of calories you eat during the weekdays. This way, your calories are balanced out for weight loss. If your goal is to lose weight with a 1500-calorie diet, cut it down to 1200-calories Monday to Friday to make up for the 2000-calories consumed over the weekend. This applies to any situation where you find yourself overeating. If you happen to go out with friends and end up overeating, make a plan to cut down on your calories the next day to balance it out. Besides, this also forces you to think ahead when selecting your meals or foods.

plate of healthy food

2. Watch your portions.

You can eat what you want every day and still lose weight. French women are recognized for their slim figures yet they enjoy a buttery croissant for breakfast daily. Their secret? It’s all about portions. As perfectly explained in the book, “Why French women don’t get fat”, one croissant won’t make you fat. However, if you add to the portions, have two or three a day, the calories will start piling on.


Even when serving healthy foods, mind your portions. Eat just enough and save the rest for later. There are a few weight loss tips to use if you find it hard to portion your servings. Try portion control dinnerware. These come sectioned into the right portions for carbs, protein, and veggies. Better yet, use your hands to determine the right portions for your meals. When it comes to protein foods, palm-size should be enough. Fist-sized for vegetables and cupped fist for carbs.


3. Dress up naked carbs.

Dress your carbs to eat what you want and lose weight. The goal when you’re trying to lose weight is to stay full and satisfied. Whatever you choose to eat should keep you full for as long as possible. This is the idea behind dressing up naked carbs. Add in more high-fiber, high-protein, or healthy fats to slow down digestion. Instead of binge eating on plain bread, dress it up with some healthy fats such as peanut butter. Instead of eating handfuls of granola, add in some high-protein Greek yogurt as your base. This way you can enjoy your food while ensuring you stay full after the meal.

woman exercising

4. Stay active.

Stay active with exercise to eat what you want and lose weight. Exercising is a great way to burn off extra calories. It is recommended that you spend at least 150- 300 minutes exercising every week. Not just for weight loss but for good health too. Especially so, for those with a sedentary lifestyle or with a desk job, you have to make time to exercise after work. You can do this at home, take advantage of the office gym or sign up for one nearby. Regardless of the situation, the goal here is to schedule exercise into part of your schedule. The best exercises for weight loss should include both cardio and weight training exercises. Cardio training such as running on a treadmill is a great way to burn calories fast while weight lifting helps build muscle that boosts metabolism. Create a workout plan that incorporates both these workouts for quick and easy weight loss.


5. Make it a cheat meal, not a treat day.

When you’re trying to lose weight, it’s easy to get caught up in the moment. Yes, it does call for a celebration when you realize you lost 10 pounds in 5 weeks or you just crossed a significant life milestone. In moments like this, the only reasonable response is to celebrate with a cheat meal or treat. However while you can still eat what you want and lose weight, you want to make it more of a cheat meal than a cheat day. It can be very easy to wreak havoc on your progress with a full day of eating all your cravings. While a slice of cake might not seem like much, turn it into several slices in a day plus pizza plus ice cream and it makes for a disaster. Avoid this and schedule your cheats/treats for one single meal only.

healthy meal plan

6. Plan your meals.

Planning your meals will allow you to eat what you want while balancing out your calories to lose weight. With a meal plan, you know exactly what you’re going to eat, how many calories they’ll add. This way you can tell when’s the best day to enjoy a doughnut or a slice of cake. Besides, by planning your meals you can avoid the common mistake of combining high-calorie meals. Instead of pairing high-calorie grains with high-fiber legumes, combine them with lean cuts of meat instead. Take out the salad on weekend and eat it on Monday when your calories are much lower. Use this type of planning and you will be able to eat what you want and still lose weight.


7. Use smaller plates

Use smaller plates to eat what you want and lose weight. You have to look at Japanese culture and understand why this works so well for weight loss. The Japanese are known for their small food portions and small dinner plates which are well-designed for single servings. When compared to American food portions, it’s quite clear why so many people in America struggle with obesity while Japanese people don’t. Use this lazy weight-loss tip to your advantage and eat whatever you want. Instead of serving on bigger plates, invest in some smaller Japanese tableware instead. Eat only what you serve and avoid seconds when it comes to high-sugar or high-carb foods.

slice of chocolate cake

8. Be mindful of empty calories.

Empty calories are food containing little to no nutritional benefit yet are high in carbs, fats, added sugar, or alcohol. These foods are often tasty due to the added sugar. Think foods such as; soda, baked treats, grain desserts, etc. While you can still eat these foods, you have to be mindful of your portions. The problem with these foods is that they’re empty calories, you will only feel full if you overeat. You will often find yourself drinking more or eating more portions with these foods. If you have to indulge your sweet tooth daily, reduce your portions to fit within your daily calories. Instead of eating a whole slice of cake daily, why not divide it up two or three times to eat for several days. Also, do not base your meals around these foods but rather treat them as desserts.


9. Manage stress.

You have to manage your stress to lose weight. When faced with a stressful situation, your body responds by increasing the hunger hormone making you crave all your favorite foods. While you can eat what you want and lose weight. Binge-eating, when stressed, should not be part of your plan. Instead, learn to deal with stress more constructively. Take up yoga, meditation, or journaling. Instead of channeling all your energy into a binge-eating session, do some light walking around the park.

woman sleeping

10. Sleep well.

Did you know that distorted sleeping can make you gain weight? Yes and this doesn’t just happen long-term, a few days of distorted sleeping is enough for your body to respond by increasing your hunger hormone. In this state, you will find yourself eating more as your body responds to this disruption. Avoid this and aim for a good 7- 8 hours of peaceful sleep every day. Avoid any distractions when sleeping such as; loud noises, or bright lights. Avoid eating close to bedtime, eat your last meal at least 2- 3 hours before bedtime.

How to eat what you want and lose weight