Achieving Weight Loss through Volume Foods: Finding Balance and Nourishment

Published on November 6, 2023, 12:40 am

Losing weight is often associated with restrictive diets and small portions of food, but wellness coach Emmaline Howard argues that this doesn’t have to be the case. As someone who has personally struggled with fad diets and yo-yo dieting, Howard knows the negative impact these approaches can have on both physical and mental well-being.

According to Howard, it is entirely possible to eat generous portions of food while still losing weight. She believes that crash dieting and extreme calorie restriction are not sustainable or healthy in the long run. Instead, she promotes a different approach to food—one that focuses on nourishing the body and finding balance.

Howard’s own journey towards a healthier relationship with food began two years ago. She realized that her happiness was not determined by a number on the scale, but rather by how she spoke to herself and how society made her feel about her body. This revelation led her to explore volume foods as a way to satisfy cravings while still achieving weight loss goals.

Volume foods are low-calorie foods that take up a lot of space in the stomach, leaving you feeling fuller for longer. These foods are often high in liquid, fiber, or air content. By incorporating volume foods into your diet, you can fill your stomach without consuming excessive calories.

For example, Howard demonstrates how an enormous portion of lettuce amounts to only 100 calories, while a small portion of chocolate also contains the same number of calories. She emphasizes that weight loss is not just about eating less; it’s about making choices that prioritize nutrients and overall health.

Registered dietitian Avery Zenker supports Howard’s perspective on volume foods and weight loss. Zenker explains that protein, fiber, and fluid are key components for feeling full. Protein helps increase satiety levels, while fiber and fluid take up stomach space without adding significant calories.

Zenker suggests that high-fiber diets and meals rich in whole fruits can help promote feelings of fullness. In addition to choosing the right foods, practicing mindful eating—such as chewing meals thoroughly and minimizing distractions—can also help you recognize when you’re full.

While volume foods can be a helpful tool in achieving weight loss goals, it’s important to consider individual factors when embarking on a health journey. Howard advises taking into account both physical and mental well-being and focusing on small wins that add up over time. Incremental improvements, such as going for a walk or adding more fruits and vegetables to your day, can have a significant impact on overall health.

Ultimately, losing weight doesn’t have to mean sacrificing generous portions of food or resorting to extreme diets. By incorporating volume foods and making mindful choices, you can achieve your weight loss goals while still enjoying nourishing meals. It’s about finding balance and prioritizing long-term health over quick-fix solutions.

Remember, if you’re facing any health concerns or need personalized advice, reach out to healthcare professionals who can provide expert guidance tailored to your individual needs.