How to Lose Weight Without Over-Thinking

Jason Weiland

Overthinking it will add pounds to your weight and inches to your midsection

Photo by Kaboompics .com from Pexels

It seems as if I was always thinking, talking, and writing about my weight.

First, I lost 160 pounds, then gained most of it back again. Then I came to terms with my daughter calling me fat and grew a sense of humor. Then, I learned to love my body no matter what shape it was in.

A few weeks ago, I started cutting back on carbs and sugar. Living in the Philippines for nine years taught me the habit of eating white rice with every meal, and it had gotten to a point where I was overeating the fluffy-white stuff.

My only other vice was Coca-cola, so I stopped buying it every day and only indulged on the weekends when my mother-in-law would cook pork Abobo and all my other favorite foods, and I had to eat all the deliciousness.

She spoiled me.

Then, I got sick. It seems as if every year around Christmas, I get a virus, and even with all the mask-wearing and hand-washing, I still managed to pick up a little something. Of course, when I woke with a sore throat and coughing, I immediately thought I had the Rona, but I was overreacting.

As I was healing my immune system, I gave little thought to my diet, even though I was still not eating a lot of rice or drinking soda. I just ate when I was hungry and didn’t eat until I was so full I wanted to vomit.

The last few days have seen me feel a bit better, at least physically, but the good eating habits I practiced before and during my illness stuck with me. I’ve even kept up with my new habit of drinking Chia seeds for fiber and regularity.

This morning when I put my shorts on, I noticed they were quite loose, and on further investigation, I realized the bloating I had become accustomed to was almost gone. Though I don’t have a scale, I could tell I’ve lost weight.

And while I realize that it could just be from being sick for a week, I still recall eating quite a bit during that time.

There were quite a few hamburgers eaten.

So what was it that caused me to lose weight?

A Simple Explanation

Now that I look back, there are quite a few factors that could have led to my weight loss, but I think the most important thing I did was stop focusing on my weight and eating. Instead of worrying about every little thing I put in my mouth, I only ate when I was hungry.

Instead of agonizing over every little thing I ate, I enjoyed the process. If I wanted something, I ate it without worrying if I would see it appear on my midsection. I ate because I knew my body needed the nutrients to help my immune system battle the virus.

I stopped overthinking my diet as I do with everything else in my life and just lived. Yes, I also picked up a few good habits along the way, and even when I was sick, I kept up with my short walks in the afternoon.

It feels so good not to worry about my weight, and the inches I’ve lost are a bonus. It feels good to eat a little something instead of piling a massive mound of rice on my plate and leaving the table bloated and sick.

I stopped thinking if I was hungry; I had to eat until I was over-full. I took my time and allowed my body to digest instead of shoveling everything in my mouth like a caveman.

How to Stop Overthinking About Your Diet

You don’t have to pick up a virus, like me, to lose weight, just stop focusing so much on the need to control your intake.

If you are hungry, eat, if not, don’t force yourself because there is food on the table.

Instead of worrying about carbs and every calorie you put in your body, eat what you want in moderation. For me, instead of eating a plateful of rice and drinking a liter of soda, I had a little rice and a small glass of the good stuff.

Moderation is essential, as is stopping feeling like you have to control every little part of your life.

I love hamburgers, but instead of falling in my usual trap of thinking I needed a double cheeseburger to be satisfied, I stopped overthinking and ordered something smaller, satisfied in the knowledge it would be enough.

Stop stressing yourself out over food.

A combination of good eating habits, moderation, getting enough fiber in my diet, and giving up control has worked for me, and it will work for you too.

But don’t take my word for it.

“By learning how to make healthier and more mindful choices, you may be able to control compulsive eating, binging and weight gain. By taking charge of your appetite, you may also gain a feeling of calm, high energy levels and alertness from the foods you eat.” –

And Amy Morin, from Psychology Today, says studies “…show that overthinking leads to serious emotional distress. To escape that distress, many overthinkers resort to unhealthy coping strategies, such as alcohol or food.”

Stop giving food and diet so much power over you and start living your life without the pressure of worrying if something you are eating is going to make you gain weight or inches.

Of course, it helps if you can love your body regardless of your figure. It also helps if you get some exercise. You don’t have to kill yourself and sweat in a gym. First, “set short-term goals, such as taking an extra 1,000 steps daily for one week, and then build up to a long-term goal such as 10,000 steps” in a day.

Build those good habits, and stop overthinking everything, especially when it comes to your weight and diet.

You will be a much happier and more fulfilled person.

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Writer and advocate interested in mental health, health, family, culture, creativity, and success.

Los Angeles, CA

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