{"id":78691,"date":"2023-04-24T05:00:00","date_gmt":"2023-04-24T10:00:00","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=78691"},"modified":"2025-06-09T17:35:31","modified_gmt":"2025-06-09T22:35:31","slug":"eat-more-even-if-you-want-to-lose-ep-4","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/eat-more-even-if-you-want-to-lose-ep-4\/","title":{"rendered":"why eating more is better: the benefits of eating more even if you ultimately want to lose"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"78691\" class=\"elementor elementor-78691\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7f93b74 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7f93b74\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8a459a9\" data-id=\"8a459a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0c24b46 elementor-widget elementor-widget-html\" data-id=\"0c24b46\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div style=\"width: 100%; height: 200px; margin-bottom: 20px; border-radius: 6px; overflow: hidden;\"><iframe style=\"width: 100%; height: 200px;\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https:\/\/player.captivate.fm\/episode\/6b461e9b-6f2b-42c5-8c8d-bc1d3682738d\"><\/iframe><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2fb3c34 elementor-widget elementor-widget-text-editor\" data-id=\"2fb3c34\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Let me guess\u2026 You\u2019ve probably heard that to lose weight, all you need to do is \u201ceat less and move more\u201d. So why does it feel like you\u2019ve been doing exactly that &#8211; but nothing\u2019s changing? What if I told you that success is on the other side of &#8220;eat more&#8221; instead?<\/span><\/p><p><span style=\"font-weight: 400;\">In this episode I debunk the common myth that eating less is better for weight loss. I also discuss why eating more in a strategic way might actually help you lose weight more easily and pave the way for long-term success. I break down the benefits of eating more including: <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5d1fad3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5d1fad3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-912b65d\" data-id=\"912b65d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cd699b elementor-widget elementor-widget-heading\" data-id=\"1cd699b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">increased satiety<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26aafb3 elementor-widget elementor-widget-text-editor\" data-id=\"26aafb3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Eating larger quantities of high volume, fiber-rich foods can increase feelings of fullness and satiety, which can help reduce hunger and cravings, resulting in lower overall calorie intake. Here&#8217;s how it works:<\/span><\/p><p><span style=\"font-weight: 400;\">High fiber foods slow down digestion and absorption of nutrients, providing a steady and prolonged source of energy, which can help regulate appetite and reduce cravings. High fiber foods also delay gastric emptying, helping to prolong the feeling of fullness and reducing the frequency of hunger signals.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Eating more of these lower calorie, high volume, high fiber foods can help you experience increased satiety, which can ultimately lead to sustainable weight loss.<\/span><\/p><p><span style=\"font-weight: 400;\">If you don\u2019t know what I mean by <\/span><b>low-calorie, high-fiber foods<\/b><span style=\"font-weight: 400;\"> here are some examples:<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables: leafy greens, broccoli, cauliflower, carrots, cucumbers, and bell peppers are all examples of low-calorie, high-fiber vegetables that can be added to salads, stir-fries, soups, or simply eaten as snacks.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes: beans, lentils, and chickpeas are excellent sources of fiber and can be used in soups, stews, salads, or made into bean-based dips such as hummus.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains: brown rice, quinoa, bulgur, and oats are examples of whole grains that are high in fiber and can be used as a base for salads, stir-fries, or as a side dish.<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-868ad5a elementor-widget elementor-widget-heading\" data-id=\"868ad5a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">improved metabolism<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cda007 elementor-widget elementor-widget-text-editor\" data-id=\"6cda007\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Have you ever heard of something called \u201cmetabolic adaptation\u201d?<\/span><\/p><p><span style=\"font-weight: 400;\">This is when your metabolic rate adjusts down because you\u2019re not eating enough. This can make weight loss plateau, or even reverse, as the body becomes more efficient at using fewer calories to perform basic functions. As a result, weight regain may occur once normal eating patterns are resumed, leading to the yo-yo effect of weight loss and regain.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">But, your metabolism is flexible &#8211; it can adjust down to accommodate a lack of available energy and up because more energy is available.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e89602c elementor-widget elementor-widget-heading\" data-id=\"e89602c\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">enhanced nutrient intake<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1aac408 elementor-widget elementor-widget-text-editor\" data-id=\"1aac408\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">By eating more, you\u2019re better ensuring a nutrient rich diet which can both directly and indirectly impact your ability to lose weight. We talk a lot about macronutrients here, but micronutrients are also vital for various metabolic processes, enzyme function, and overall health. Micronutrients include vitamins &#8211; such as A, B, C, D, E, and K, and minerals &#8211; such as calcium, iron, magnesium, zinc, and potassium.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">A well-balanced diet that includes a variety of nutrient-rich foods is necessary to ensure adequate intake of these essential micronutrients for overall health and weight management &#8211; think digestion of food, absorption of nutrients, making and supporting your hormones, building tissue, detoxing products out of the body, and more.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-03850b9 elementor-widget elementor-widget-heading\" data-id=\"03850b9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">reduced binge-eating behavior<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b84ad8a elementor-widget elementor-widget-text-editor\" data-id=\"b84ad8a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">It may seem counterintuitive, but eating more can actually reduce binge-eating behavior.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Binge-eating often occurs as a result of extreme hunger or deprivation. When you don&#8217;t eat enough or skip meals, it can lead to intense hunger, triggering a primal urge to eat large amounts of food quickly. Eating regular meals and snacks that provide adequate nutrients and energy can help prevent extreme hunger and keep your blood sugar levels stable, reducing the likelihood of binge-eating episodes.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e3baed4 elementor-widget elementor-widget-heading\" data-id=\"e3baed4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">sustainable eating habits\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-901638d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"901638d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf76e55\" data-id=\"cf76e55\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9111174 elementor-widget elementor-widget-text-editor\" data-id=\"9111174\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Here\u2019s the deal &#8211; maintaining extremely low calorie diets for the long term is very difficult. It can feel isolating to limit yourself to such small amounts of food, to a particularly rigid set of macros, or to a foods list that makes it impossible to eat out. It\u2019s only a matter of time until you won\u2019t be able to &#8211; or don\u2019t want to maintain a very low calorie diet.<\/span><\/p><p><span style=\"font-weight: 400;\">Ultimately, in order to lose a significant amount of weight or body fat, you\u2019re going to have to like how you eat. A moderate, balanced eating pattern tends to be much more sustainable and easier to maintain as a lifestyle shift. Eating more, probably more than you are right now, allows you the flexibility and freedom to enjoy foods you love alongside foods that your body needs to thrive.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9582d27 elementor-widget elementor-widget-heading\" data-id=\"9582d27\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">BONUS REASON: support strength training<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96ba3c9 elementor-widget elementor-widget-text-editor\" data-id=\"96ba3c9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">In order to support physical activity that actually leads to body change &#8211; you can\u2019t be eating like a bird. <\/span><b>Eating enough carbs helps to spare muscle from being broken down, and eating enough protein provides the body with the building blocks to gain and maintain lean muscle.\u00a0<\/b><\/p><p><span style=\"font-weight: 400;\">The secret sauce to getting a leaner, stronger and more fit body is a foundation of strength training. Eating as little as possible will never get you there, but eating enough can lead to massive changes.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24eb8b4 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"24eb8b4\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cfe14b1 elementor-widget elementor-widget-text-editor\" data-id=\"cfe14b1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>If you find yourself in the camp of eating too little to lose weight, I\u2019ll leave you with a few parting actions you can take right now:<\/b><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by tracking your eats \u2013 but! resist the urge to change anything about your habits.\u2063<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Get at least a week under your belt (better if it\u2019s more!)\u2063<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compare your average protein, fat and carbohydrate consumption to the recommendations from my <\/span><a href=\"https:\/\/emilyfieldrd.com\/macros-guide\/\"><span style=\"font-weight: 400;\">DIY Macros Guide<\/span><\/a>.<\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re really far off from the suggested calories and macros, slowly make adjustments to your meals so you are eating closer and closer to your needs.<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4f0a27 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"f4f0a27\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8b354d1 elementor-widget elementor-widget-text-editor\" data-id=\"8b354d1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">I know it can be scary to eat more when you\u2019ve been told that you should always eat less. But what if you tried something different? I hope I\u2019ve gotten you thinking about eating more to see significant change in the way you look, feel and perform!<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-9405849 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9405849\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-d9956e5\" data-id=\"d9956e5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f241099 elementor-widget elementor-widget-text-editor\" data-id=\"f241099\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 style=\"box-sizing: border-box; border: 0px; font-size: 16px; font-style: normal; font-weight: 400; margin: 0px 0px 1.75em; outline: 0px; padding: 0px; vertical-align: baseline; color: #222326; font-family: 'Source Sans Pro', sans-serif; font-variant-ligatures: normal; font-variant-caps: normal; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"><strong style=\"box-sizing: border-box; border: 0px; font-size: 16px; font-style: inherit; font-weight: bold; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;\">Resources mentioned in this episode:<\/strong><\/h4><ul><li><a href=\"https:\/\/emilyfieldrd.com\/macros-guide\"><span style=\"font-weight: 400;\">DIY Macros Guide<\/span><\/a><\/li><li><a href=\"https:\/\/emilyfieldrd.com\/macrosmadeeasy\"><span style=\"font-weight: 400;\">Macros Made Easy<\/span><\/a><\/li><li><a href=\"https:\/\/emilyfieldrd.com\/eattolean\"><span style=\"font-weight: 400;\">Eat to Lean Coaching<\/span><\/a><\/li><li><a href=\"https:\/\/emilyfieldrd.com\/blog\/high-protein-foods-list\/\"><span style=\"font-weight: 400;\">High Protein Foods List<\/span><\/a><\/li><li><a href=\"https:\/\/emilyfieldrd.com\/blog\/how-to-know-youre-eating-enough-protein\/\"><span style=\"font-weight: 400;\">How to Know You&#8217;re Eating Enough Protein<\/span><\/a><\/li><li><a href=\"https:\/\/emilyfieldrd.com\/blog\/a-guide-to-choosing-the-best-protein-powder-for-you\/\"><span style=\"font-weight: 400;\">A Guide for Choosing the Best Protein Powder<\/span><\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-cc3826a\" data-id=\"cc3826a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1008cd1 elementor-widget elementor-widget-text-editor\" data-id=\"1008cd1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p style=\"font-size: 16px; font-style: normal; font-weight: 400;\"><span style=\"font-size: 16px; font-weight: bold;\">Food Tracking apps I recommend:<\/span><\/p><ul style=\"font-size: 16px; font-style: normal; font-weight: 400;\"><li style=\"font-size: 16px;\"><a style=\"font-size: 16px;\" href=\"https:\/\/cronometer.com\/\" target=\"_blank\" rel=\"noopener\">Cronometer<\/a><\/li><li style=\"font-size: 16px;\"><a style=\"font-size: 16px;\" href=\"https:\/\/www.macrosfirst.com\/\" target=\"_blank\" rel=\"noopener\">MacrosFirst<\/a><\/li><li style=\"font-size: 16px;\"><a style=\"font-size: 16px;\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener\">MyFitnessPal<\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c828582 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c828582\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dcac35a\" data-id=\"dcac35a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed39286 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"ed39286\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2eafb3e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2eafb3e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2f3f6fd\" data-id=\"2f3f6fd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6a72cdf elementor-widget elementor-widget-heading\" data-id=\"6a72cdf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">follow Macros Made Easy on Instagram for more macro tracking how-tos<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-a9dc15d\" data-id=\"a9dc15d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d51d217 elementor-widget elementor-widget-button\" data-id=\"d51d217\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/www.instagram.com\/macrosmadeeasy.course\/\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">follow here! don't be a stranger!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Let me guess\u2026 You\u2019ve probably heard that to lose weight, all you need to do is \u201ceat less and move more\u201d. So why does it feel like you\u2019ve been doing exactly that &#8211; but nothing\u2019s changing?<\/p>\n<p>In this episode I debunk the common myth that eating less is better for weight loss. I also discuss why eating more in a strategic way might actually help you lose weight more easily and pave the way for long-term success.<\/p>\n","protected":false},"author":3,"featured_media":78692,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[147,144,170],"tags":[177],"class_list":["post-78691","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit-change","category-health-behavior-change","category-podcast","tag-advanced"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/78691"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=78691"}],"version-history":[{"count":10,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/78691\/revisions"}],"predecessor-version":[{"id":78950,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/78691\/revisions\/78950"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/78692"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=78691"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=78691"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=78691"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}