Eat what you love and still lose weight | Mayo Clinic Diet (2024)

When it comes to achieving and maintaining a healthy weight, you might think you have to give up eating what you love. But that isn’t the case. It’s possible to eat your favorite foods and still achieve your weight-loss goals.

Here is a quick guide on eating in moderation and satisfying your cravings.

Portion control

Perhaps the most important step of all in being able to eat what you love comes down to portion control. In the New Mayo Clinic Diet program, you’ll learn all about healthy portion sizes. This might take some getting used to, but it can be an eye-opening experience to discover what an appropriate portion size really is. And once you start practicing portion control and begin eating the right foods—in the right amounts—you’ll soon find that a small serving of your favorite treat is all you need. You’ll also learn tricks throughout the program that will help prevent you from overeating. For example:

• Try to avoid eating foods straight from the package—which makes munching on multiple servings all too easy.
• Instead, dish up a single serving and then place the package out of sight.

Savor the flavor

When you eat your favorite foods, instead of devouring them in mindless gulps, try to slow down and allow yourself to really enjoy the moment, savoring each and every bite. Mindful eating is another skill you’ll learn in the New Mayo Clinic Diet program.

A fun way to practice mindful eating is with a piece of chocolate:

• Sit down and take one small bite at a time.
• Keep each bite in your mouth for a few moments before swallowing.
• Notice the rich flavor, creamy texture, and intense sweetness.

You may be surprised at how one small piece of chocolate can satisfy a sugar craving when savored slowly.

Add movement and exercise to your day

Exercise comes with many health benefits that range from relieving stress and improving memory to helping you sleep better. But when it comes to weight management, the real bonus is the speeding up of your calorie burn. Knowing that you’re burning a few extra calories allows you to enjoy a favorite food every now and then when you’re craving it. Whatever physical activity you choose, do it consistently. In addition to helping with weight loss, exercise can help improve happiness and also create the right mindset for eating healthier. There are plenty of great exercises you can do right from your home.

Fill up on fruits and vegetables first

Fruits and veggies can be great complements to the foods you love. Not only are they low in calories but they keep you feeling full and satisfied. So, when it comes to balancing your nutrition, always try to fill up on nutritious foods by starting with vegetables and fruits. Rather than eating your favorite candy on an empty stomach, eat a healthy meal first and save the candy for dessert. You’re likely to eat less candy. And, by saving the sugar for after your meal, you’ll help to prevent your blood sugar levels from spiking. Adding fruits and vegetables to your diet is a lasting, meaningful habit that will help you live the healthiest version of your life. The New Mayo Clinic Diet features a new, interactive Habit Optimizer that makes building healthier habits—just like this one—fun!

Cook the healthier version of what you love

Sometimes, your favorite comfort foods just need a small tweak here and there to become healthier—but just as tasty—versions of themselves. For instance, you could consider adjusting how you cook certain ingredients: Instead of deep-frying foods, try air-frying them! Another great way to upgrade what you’re craving is by swapping for healthier ingredients: Try turning to fruit as a source of sweetness in baking rather than sugar. All you need is an open mind and a willingness to experiment in the kitchen.

The bottom line: It’s possible to continue to eat the foods you love and lose weight; it just comes down to balance. The saying, “Everything in moderation,” may seem boring, but it’s sage advice that works! Being able to have your cake and eat it— slowly, mindfully and in small amounts—allows you to develop a healthier long-term relationship with food. Choosing to follow deprivation diets and avoiding all your favorite foods will only lead to weight regain when you can no longer resist the cake.

The New Mayo Clinic Diet teaches you how to balance your nutrition with no foods that are off limits. You’ll learn how to include your favorite foods and create a lifelong approach to health and happiness.

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