Can You Eat More & Weigh Less? 5 tips for weight management & longevity through nutrition

If you want to lose weight you just need to eat less... or do you?

In this blog we'll find out there's a bit more to it, and it's not all about being restrictive in order to achieve your weight goals. "Nourish your body" is one of our Lucinda Health Longevity Pillars and key to living better for longer.

Let’s jump into our 5 tips that might make you look at your dinner plate differently!

1. Prioritise Protein

Increasing your protein intake can be one of the best ways to manage your weight. Protein is essential for muscle repair and growth, and it also contributes to feelings of fullness. This means you're less likely to reach for unhealthy snacks.

How Much Protein Do You Need?

For adults over 50, the recommended dietary allowance (RDA) for protein ranges from 1.0 to 1.2 grams per kilogram of body weight. For example, if you weigh 70 kg, you should aim for approximately 70 to 84 grams of protein daily. This can be achieved by including high-protein foods such as:

• Tofu

• Eggs

• Tempeh

• Legumes (lentils, chickpeas)

• Fatty Fish

  
  

These kind of foods actually do more than just deliver your protein hit, as they also influence appetite-regulating hormones, take more time to chew and digest, and naturally reduce the amount of ultra-processed, hyper-palatable foods on your plate.

Integrating these foods into your diet can help you feel more full, and support muscle mass as you age, which is important for maintaining a healthy metabolism.

Pro tip: Keep in mind that our protein needs change throughout our lives and depend on your unique circumstances. So we always suggest you reach out to a dietitian for tailored nutrition support. Contact us if you'd like more information on where to find an Accredited Practicing Dietitian (APD), we're always happy to help!

A healthy protein-rich meal with Tofu.

2. Pre-load with High Water Content Foods

Another evidence-based approach for weight management is to include high-water-content foods in your meals. Foods such as salads, soups, and fruits can fill you up without adding excessive calories.

Why Does This Work?

High-water foods are low in calories but large in volume, allowing you to enjoy bigger portions without overindulging. For instance, starting your meal with a bowl of vegetable soup or a large salad can help you eat fewer calories overall. Studies have shown that people who do this can reduce their total calorie intake by up to 20% at meals.

There are plenty of healthy reasons to eat more soups.

3. Mindful Eating

Mindful eating is about being fully present during meals. This means paying attention to what you are eating, savouring each bite, and tuning into your body’s hunger signals.

How to Practice Mindful Eating

• Eliminate Distractions: Turn off the TV and put away your phone during meals (not a bad tip for also building meaningful connections with others in your house!).

• Chew Slowly: Take your time to chew and enjoy your food. This practice helps you recognise when you’re full, leading to less overeating.

• Portion Control: Serve your meals on smaller plates. Research shows that using smaller plates can help control serving sizes and reduce calorie intake by about 30%.

  
  

By embracing mindful eating, you'll likely find that you enjoy your food more while eating less.

4. Stay Hydrated

Proper hydration is essential for good health and can greatly assist in weight management and digestion. Often, our bodies confuse thirst with hunger, causing unnecessary snacking.

How Much Water Should You Drink?

Aim for about 2 to 3 litres of water per day, depending on your activity level and climate. If you are active or live in a hot climate, you may need even more.

Drinking a glass of water before meals can help reduce your appetite. Additionally, incorporating water-rich foods like:

• Cucumbers (95% water)

• Oranges (86% water)

• Watermelon (92% water)

  
  

These and other water-content-high foods can contribute significantly to your hydration and help you feel full.

Cucumbers: 95% water and 100% delicious.

5. Regular Physical Activity

Staying active with regular physical activity and exercise (notice I didn't just say "exercise" - things like gardening, walking the dog and playing sports with your kids or grandkids all count!) is an important part of weight management.

In my 20+ years of working as a health professional with adults and older adults I've noticed one thing - physical activity seems to be the cornerstone for health that then motivates people to adopt other healthy habits. If you can find sustainable and enjoyable ways to move your body, then you're more likely to also choose healthier foods, for example.

While diet is critical to weight management, regular movement is also really important. Physical activity burns calories, supports muscle maintenance, and improves overall health.

What Types of Exercise Should You Do?

Check out our other blogs for more information about exercise and you can also contact us if you'd like additional support with your exercise routines.

You should aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with strength training exercises on two or more days. Activities such as walking, swimming and cycling are all great options to get in that calorie-burning phase.

These can be enjoyable ways to stay active and fit, and you can also look at additional lifestyle changes like taking the stairs instead of the elevator or walking during lunch breaks - I'm a big fan of these 'exercise snacks' and they can all add up to make a big difference.

Final Thoughts

Achieving your weight goals doesn't have to be overwhelming. In fact, finding new foods and ways to enjoy them can be one of the best lifestyle changes you'll ever make.

By implementing these five practical tips - prioritizing protein, pre-loading with high water foods, practicing mindful eating, staying hydrated, and engaging in regular physical activity - you can enjoy your meals and maintain your ideal weight while promoting longevity.

We love the wonderful work of Dietitians and if you're looking for personalised support or advice on your weight management journey, contact us and we can connect you with our network of APDs. Together, you can develop a tailored plan that aligns with your health goals.