You don't have to give up your favorite foods to lose weight - in this episode I'll show you how small adjustments can add up to big changes in how many calories are in your meals!

Key Takeaways:

1. Create a calorie deficit by making the foods you enjoy lower in calories.

2. Change proportions to increase the volume of vegetables and decrease carbs and fat in meals.

3. Use smaller plates and bowls to naturally eat less.

4. Replace higher fat meats with lower fat options to reduce calorie intake.

5. Substitute part of the fat in recipes with lower-calorie alternatives.

6. Choose lower-calorie, less dense foods to increase volume without compromising flavor.

7. Pay attention to which foods fill you up and satisfy you personally.

Quotes:

• "To lose weight, the most important thing is to eat fewer calories than you are burning."

• "Change the proportions of the meal to make it more voluminous and increase protein."

• "Use smaller plates and bowls to naturally eat less."

• "Replace higher fat meats with lower fat options to reduce calorie intake."

• "Choose lower-calorie, less dense foods to increase volume without compromising flavor."

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