Improving your body composition is more than a fitness goal – it’s a powerful commitment to becoming stronger, leaner, and more energized.
When starting a weight loss management plan, your first instinct may be to eat less – and in some situations, this can work. But it might surprise you to learn that one of the most effective strategies to elevate your body is to actually eat more to lose weight.
Read on to explore why eating more can support a sustainable fitness routine, how to spot the signs you’re not eating enough, and practical ways to boost your intake.
How eating more helps you lose weight
When you fuel your body with enough macronutrients – such as protein, carbs and healthy fats – you build more lean muscle and burn more energy, resulting in gradual and sustained weight loss. Eating more also supports your overall wellbeing by making the most of the connection between hormones and weight loss – helping you feel more balanced and settled in life.
The benefits of eating more
Eating more supports your lean muscle and metabolism so you can perform at your best. When you give your body the nutrients it needs, you’re supporting the key systems that drive your strength, endurance and recovery.
Keep reading to unlock the benefits of eating more.
Activates your metabolism
By eating enough food, you activate your metabolism: which gives your body what it needs to train harder, recover faster, and torch those calories. Specifically, you should eat more protein to lose weight, as your body uses more calories to break down protein, which is then used to develop lean muscle¹.
Improves muscle recovery
Training is where you put the work in, but it’s during recovery when your body develops. By eating enough – especially protein and carbs – you fuel your muscle and metabolism, giving your muscles the nutrients they need to repair, rebuild and grow.
Plus, if you don’t eat enough, you’re more likely to experience delayed onset muscle soreness, which can affect your performance in your next workout.
Replenishes cardio stores
Every time you smash a cardio workout, your body uses your glycogen stores to give you quick energy. By eating more to lose weight, you can refill your energy reserves – enabling you to show up confidently to every session.
Here, carbs are your best friend. And, if you want to further optimize your fitness, we suggest considering carb cycling – which involves adjusting your intake based on how much you’re training.
Prevents calorie-dense eating
By eating more, you keep your energy steady, your hunger in check, and your mindset strong. When you don’t eat enough during the day, your body looks for a quick fix later. Late night cravings or energy crashes tempt you to reach for high-calorie snacks, derailing your weight loss goals.
Enhances your energy
When you give your body the right nutrients in the right amounts, you boost your physical energy and mental focus. Eating more to lose weight maximizes your output in high intensity resistance workouts, so you become leaner – faster.
5 signs you should eat more
Your body will tell you when it needs something: be that more food, more water, or simply a good night’s rest.
If your body is trying to let you know that it needs more food, there are several telltale signs – we’ve listed five below.
1. You’re constantly hungry
If you’re always craving your next meal, you’re either not eating enough or need to change up the food you’re eating. We recommend eating more fruit, vegetables and complex carbs – such as oats, sweet potato, and brown rice – as they break down slowly, keeping you satiated for longer.
2. You’re always tired
If you’re always tired – even when you’re getting enough sleep and are taking regular rest days – the first place to look is your diet.
You need a steady stream of nutrients to maintain energy throughout the day, especially if you’re training. Learning how to lose weight by eating more protein can reduce fatigue, boost your concentration levels, and improve your overall wellbeing².
3. Your mood shifts a lot
Eating more to lose weight benefits more than lean muscle – it feeds your brain and stabilizes your hormones³. Without proper nourishment, your blood sugar can crash – leaving you feeling more stressed, and more likely to reach for high-calorie foods4.
4. You’re struggling to work out
If you run out of steam fast during workouts, a lack of proper pre- and post-workout nutrition could be the reason. So, if you get tired quickly during exercise, get more protein and complex carbs in beforehand (and afterwards) to improve your endurance and recovery.
5. You’re dizzy
When you under-eat, it can affect your brain and nervous system – making you feel dizzy, weak, and even nauseous5. If you are feeling dizzy a lot, we recommend seeing a medical professional to check for other possible causes.
4 tips to eat more
Weight loss is partly discipline – but it’s mostly about organization. Here are four practical tips to improve your body composition, muscle and metabolism.
1. Meal prep
Preparing your meals in advance helps you maintain the amount you’re eating, and ensures you’ve always got something easy to eat when life gets busy.
To meal prep for the week, focus on prepping a mix of protein, complex carbs, and healthy fats. Simply batch-cook a healthy dish once or twice a week, portion out the meals for the next few days, and store them in the fridge or freezer.
2. Eat easily digestible food
To reduce bloating, try these easily digestible options:
Vegetables: zucchini, cucumber, spinach, bell peppers.
Fruits: bananas, blueberries, strawberries, pineapple.
Grains and starches: quinoa, oats, potatoes, rice noodles.
Lean protein: eggs, chicken breast, turkey, tofu, white fish.
3. Eat a balanced diet
A balanced diet is key in supporting your training and weight loss goals. Aim for a mix of macro and micronutrients to support your body on multiple fronts. In this way, eating more protein to lose weight can help you stay satisfied, prevent injury, and keep your metabolism going strong.
4. Focus on hydration
If you want to eat more, you’ll also need to drink more. Staying hydrated supports digestion, helps your body absorb nutrients more efficiently, and can even reduce bloating. Aim to sip water steadily throughout the day, especially around workouts, to keep your energy up and your systems running smoothly.
By eating more to lose weight, you nourish your body – and fire up your results. Next, learn what endorphins are and how you can boost them.
1 https://pmc.ncbi.nlm.nih.gov/articles/PMC7539343/
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC7469059/
3 https://www.ncbi.nlm.nih.gov/books/NBK555906/
4 https://pmc.ncbi.nlm.nih.gov/articles/PMC7322666/
5 https://pmc.ncbi.nlm.nih.gov/articles/PMC10534566/
