How to Eat More to Lose More and Stay Lean
Learn how to eat more to lose weight, boost metabolism, and stay lean… especially for women 30+ stuck in the low-calorie cycle in this episode of Get Sculpted.
Still cutting calories and wondering why the scale won’t budge?
This episode is your permission slip to stop starving and start fueling, so you can finally look lean, feel strong, and stay consistent without obsessing over every bite.
Because let’s be honest, if eating less were the answer, wouldn’t you be there by now?
We are pulling back the curtain on one of the biggest misconceptions in the fitness space: that fat loss only comes from restriction. Whether you've been stuck in a plateau, frustrated with your progress, or just tired of feeling hungry all the time, this episode will show you a new way forward.
We're breaking down the how and why behind eating more to lose more, and giving you the tools to shift from dieting on autopilot to fueling with purpose.
If you’ve ever said, “I’m barely eating but not losing weight,” this one is for you.
Here's what we cover:
Why low-calorie diets backfire (and what to do instead)
How volume eating keeps you full, satisfied, and consistent
The truth about metabolic adaptation and how to repair it
Why smoothies, bars, and “healthy snacks” are secretly sabotaging your progress
How to eat more and lose fat with protein, fiber, and food swaps that work
What it takes to build metabolic resiliency and look like you work out (without feeling miserable)
This isn’t about willpower. It’s about strategy, and rewriting the rules on what fat loss looks like in your 30s, 40s, and beyond.
You want to look like an athlete? You have to eat like one.
-Coach Tijana
You don’t need to eat like a toddler to see results. You need to nourish your body in a way that supports your goals, energy, and overall well-being.
Hit play and let this episode change the way you think about fat loss, hunger, and sustainable results.
Then screenshot the episode and tag us @getsculpted.ca with the one swap you're making this week to feel fuller and stronger.
And if this episode helped reframe your approach to nutrition, leave us a 5-star review so more women can ditch the diet drama and fuel their way to lasting strength.
Connect with Get Sculpted
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Why Eating Less Isn’t Working Anymore
Tijana: This episode is for every woman in her 30s, 40s, and beyond who’s cut calories, restricted food, and still didn’t get the results she wanted.We’re not talking about another quick-fix diet. This is about building a body that feels good, looks good, and actually lasts.
Part 1: The Power of Volume Eating
Jordanna: Volume eating changed the game for me—and it’s a huge missing piece in most women’s fat loss strategies. It’s about eating more food with fewer calories so you stay full longer and make your calorie deficit sustainable.Think: chicken breast vs salmon, salads vs sandwiches
Prioritize whole foods, fiber, and lean proteins
Focus on satiety, not just calorie math
Marilynn: So many women are doing everything “right” but still feel starving—and that’s a big red flag. You should not feel constantly deprived.
Smoothies, Bars, and Sneaky Calorie Bombs
Tijana: You’re not gaining weight because of one bar or shake—but if you're in a deficit and always hungry, those small, high-calorie foods add up fast.Jordanna: When I swapped protein bars for actual meals—like omelets or loaded salads—it made all the difference. I stayed full, hit my macros, and enjoyed my food.
Why Home-Cooked Meals Win (Every Time) Marilynn: Eating out sounds easier, but you're sacrificing control. A chicken breast at a restaurant isn’t just chicken—it’s oils, sauces, and add-ons that add hidden calories.
Tijana: Home meals don’t have to be fancy. Even just using your air fryer or ChatGPT for a recipe idea gives you more volume, more nutrition, and fewer “where did my calories go?” moments.
Why You’re Still Hungry on 1600 Calories
Tijana: 1600 calories can go a long way if you’re making the most of them. But for many women, it’s easy to “spend” 300 calories on a protein bar or smoothie and feel hungry 20 minutes later.Prioritize lean proteins like chicken breast, shrimp, egg whites
Audit your meals for “calorie bombs” that offer little satisfaction
Don’t waste calories on drinks—chewing matters for fullness!
Want Our Satiety Guide?
Tijana: We created a cheat sheet on which foods keep you full longest—and which ones don’t. DM us “Satiety” @getsculpted.ca and we’ll send it to you.
The Mindset Shift: Fueling vs. Restricting Marilynn: If you’re constantly thinking about food, starving by mid-afternoon, or stuck in start-over mode, it’s not a discipline problem—it’s a planning problem.
Jordanna: Start asking: “How can I get more bang for my buck?” Swap that smoothie for a protein-packed breakfast. Trade a sandwich for a loaded salad. Fuel your body so it can work for you.
The Real Problem: Metabolic Adaptation
Marilynn: Chronic dieting doesn’t work because your metabolism adapts. Your body gets efficient at surviving on less, which slows everything down.You move less
You burn fewer calories
You stop seeing results
But you’re not broken. You just need to rebuild.
How to Rebuild Your Metabolism
Jordanna: This is where lifting, protein, and maintenance calories come in.Lift heavy to build muscle (your calorie-burning engine)
Eat protein to stay full and repair tissue
Spend time at maintenance to restore energy and hormones
This is the real transformation—not just losing fat, but staying lean and strong for life.
Reverse Dieting: The Missing Phase
Jordanna: Reverse dieting helped me heal from years of under-eating. Slowly increasing calories allowed my energy to return, my strength to increase, and yes—I actually looked leaner as I ate more.Marilynn: For many women, this is what you’ve been missing: a strategic rebuild phase. If you’ve been dieting for 20+ years, your body is ready for this.
Fat Loss is a Phase, Not a Lifestyle
Tijana: Let’s be clear—fat loss is not a forever thing. You’re not meant to live in a deficit. You’re meant to go through seasons: cut, maintain, fuel, build.Marilynn: If your whole life revolves around dieting, you’re missing the best parts—dinners out, strong workouts, and a body that works with you, not against you.
Your Takeaway: Eat Like an Athlete
Tijana: If you want to look like you work out, you need to eat like someone who trains. Not starve like someone who’s stuck in diet culture.Jordanna: You’re not behind. You’re not too late. But it’s time to stop cutting and start fueling.
Ready to Shift? Let’s Talk.
If this hit home, DM us “Satiety” @getsculpted.ca and we’ll send you the free guide.And if you’re ready for real support, reach out—we do this work every day with women just like you.
💬 Tag us with your biggest takeaway @getsculpted.ca
⭐️ And if this helped you? Leave us a 5-star review so more women can hear what actually works.