How To Eat Clean Without Losing Weight

A nutrition blogger posts easy food swaps that prove you don't have to stop eating to lose weight — and the internet loves it

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Angle down icon An icon in the shape of an angle pointing down. Amanda Meixner is all about small swaps that make a big difference. Amanda Meixner/Instagram

How To Eat Healthy Without “dieting”

Meixner is the mastermind behind @meowmix, an Instagram account that raises awareness about healthy eating through simple meal prep and smart food swaps.

INSIDER spoke to Meixner about all things food, health, and fitness. Keep scrolling to read about how she makes healthy eating more approachable.

After struggling with an eating disorder in high school, Meixner was inspired to learn how to lose weight in a healthy way.

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Over the years, Meixner has optimized her strategy. For those who want to get into meal prep, Meixner's first tip is always to shop with a grocery list.

She said people often harbor two common misconceptions when it comes to eating healthy: that it's boring, and that you have to starve yourself to lose weight.

Ingredients that aren't good for your body, like high-fructose corn syrup and canola oil, are often hidden in processed foods, according to Meixner.

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Because natural foods like fruits and veggies are often less calorie-dense than processed foods, you can actually eat more if you eat clean.

However, Meixner cautioned that eating for your body is crucial. Just because you're eating healthy doesn't mean you can eat an unlimited amount.

Meixner said people who are eating healthy but not losing weight might not be eating the right portion size. The difference between a small and large handful of nuts, for example, is significant.

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It's especially important to keep this in mind when eating fats, proteins, and carbs, since these contain more calories, Meixner told INSIDER.

When you come from a lifetime of poor habits and maybe being told to eat your plate when you're not hungry, of course you're so out of touch with how much you should be eating, Meixner said.

Have what you want when you want, but don't feel forced to have a treat just to have it. Have it because you want it, Meixner said.

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According to Meixner, it's this guilt that can lead to bingeing and eating a whole box of cookies instead of just indulging in one when you're craving it.

Meixner is just as passionate about fitness as she is about nutrition. She works out six days a week and focuses mostly on weight training and high-intensity interval training.

According to Meixner, the benefits of weight lifting extend outside of the gym. She said it could lower your risk for developing osteoporosis and increase your metabolism.

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All in all, Meixner keeps her approach to being healthy as fun as possible. You don't have to do the broccoli, chicken, and rice at every meal to lose weight, she said.Eating healthy can seem daunting, especially with all the conflicting messages about food and nutritious eating that bombard us daily. Such confusion can even cause some to doubt their food choices or make drastic diet shifts. According to IFIC’s 2023 Food & Health Survey, 52% of people reported trying a new diet or eating pattern in the past year. If you read that and think, “I’m not interested in adopting a whole new diet!”—don’t worry. There are a few easy changes you can make to improve your health without any crazy strict rules. Read on for some quick ways to eat healthier without a complete diet overhaul.

We could be making. One of our Fast Take articles highlighted that what we’re not eating enough of (e.g., fruits and vegetables) might be more detrimental than focusing on the less-healthy options we eat too much of. If you’re looking to start somewhere, try adding some color (think fresh, frozen, or canned produce) to your meals or snacks in whatever way possible.

You may have heard of mindful eating, which involves listening to our physical sensations—like hunger, fullness, and satisfaction cues—and taking time to notice our thoughts and emotions while eating so that we can have a more enjoyable and healthful eating experience. Listening to your body’s hunger and fullness cues (instead of external cues for eating like seeing others eat or eating at a certain time of day regardless of hunger) can help avoid overeating. If we can trust that our bodies can tell us when we’re hungry, we can also learn to stop when we’re full. Check out our eat-mojis for a visual guide to help you tune into your own hunger.

My Ultimate Eat Clean Grocery List!

Have you ever heard that you should “only shop the perimeter of the store”? While it’s often well-intended advice, it’s not exactly the most evidence-based. There are many healthy packaged foods found in the inner aisles of grocery stores: whole-grain pastas and breads, cooking oils, nuts, high-fiber cereals and oats, canned fish, and dried and canned beans. Some people narrowly define “healthy” as “fresh” or “unprocessed, ” with anything outside those categories considered “unhealthy.” But broadening your definition of healthy beyond its location in the store can help you make more affordable, flexible, and enjoyable food choices that also happen to contribute to good health.

You might have read the last few points thinking, “Okay, but how do I actually build a meal?!” There’s no black-and-white answer, but a lot of registered dietitians recommend building your meals to include a variety of food groups or all three macronutrients: carbohydrates, fat, and protein. Fiber and protein are thought to aid in fullness, so including those is a good place to start. Examples of breakfasts using this logic are: (1) a banana, peanut butter, and yogurt or (2) oatmeal with a hard-boiled egg and half an avocado on the side. Lunch might be a spinach salad topped with chicken breast, cheese and quinoa.

Eating healthy shouldn’t be too complicated—it should work for you, your schedule, and your budget. We hope these few additional tips will make building healthy meals and snacks a little bit easier and more enjoyable for you this season.Maybe you’ve heard of eating clean as a buzzword, but what is it exactly and how can you apply it to lose weight? Eating clean at its core is choosing a variety of natural minimally processed foods for your meals. I’m here to simplify how to eat clean for beginners losing weight. You won’t believe how easy it is once you start.

Easy Ways To Lose Weight Without Dieting!

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There are many additives to the food you find in a box or a bag. For example, take a look at a box of crackers or chips and see if you can pronounce everything you see.

Our bodies don’t know how to process these things and may lead to excess weight gain. In addition to the unpronounceable compounds added, there is typically excess sugar or sodium (salt) added to processed foods. Again this causes additional calories to be consumed that don’t add nutritional value.

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I like to keep this first step as simple as possible. Do everything you are doing today, the only thing to focus on is adding in natural foods. There are many natural foods you could choose from so start I like to start with fruits or vegetables.

Step 1: The most simple option (as well as the healthiest) is to add in one veggie and one fruit per day. Here are a few ideas but you are certainly not limited to this list.

Remember, just shoot for adding in one vegetable and one fruit into your daily intake. Here’s an example, pair fresh celery with almond or peanut butter for a snack. Slice a banana in your oatmeal for breakfast or snack.

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Step 2: As you get in the habit of eating one vegetable and one fruit, try to mix up which veggie and fruit you choose each day. One day could be carrots and peanut butter, the next could be celery, or you might add in roasted asparagus for dinner. The idea is to just choose one veggie and one fruit and experiment with swapping in more variety as you become more familiar with what you like most.

Step 3: Experiment with recipes you find online, Pinterest is a great place to find clean eating recipes that are simple and delicious. Try a clean eating version of your favorite cookie recipe or a clean eating main dish you love.

Watch myFREE Fitness Nutrition Masterclassto learn how to fuel your body properly for lasting energy, how to eat the right amounts for your needs, and create a system that makes fat loss easy for long-term results.

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Processed as we can’t always eat unprocessed food, nor do we always want to. Sometimes convenience on a road trip means breaking out the kettle chips.

However,