So we all eat about the same WEIGHT of food every day, around 4lbs on average...
And it's the WEIGHT and VOLUME of food that makes us feel full and satiated (which explains why we eat about the same weight in food every day).
So whether we eat a pound of low-calorie-dense whole foods (like oatmeal, berries, sweet potatoes, squash, broccoli, beans, etc.) for 300-500 calories...
or a pound of high-calorie-dense foods (like cheese, burgers, oil, butter, processed foods) at 800+ calories...
Our bodies feel FULL and SATIATED just the SAME.
This is why portion control, and cutting calories simply by cutting back the amount of food we eat, doesn't work.
This is how we can lose weight without feeling hungry all the time.
This is how to stop the cycle of yo-yo dieting, starving half the time and then bingeing, and ultimately getting nowhere.
This is how to eat as often as you want, until you're full, and still lose weight.
Choose low-calorie-dense whole foods and eat until you're full! Not only will you be filling up to your heart's content for less calories, you will also be getting more nutrients and more fiber (another weight-loss superstar and good-gut-bacteria favorite), so it's a win-win-win-win-win!
Still, it's not always easy to choose low-calorie-density whole foods ALL the time. Life happens. But, it's true that what we do most of the time matters more than what we do sometimes.
So if you love pizza, cheeseburgers and cake... or that's all you can find to eat at a birthday party... don't sweat it.
Progress, not perfection.
You've got this.