We hear this a lot:

“I eat so healthy, but I’m not losing weight!”

We just finished our gym’s THRIVE IN ‘25 Challenge where we focused on some incredibly effective nutrition and exercise habits, especially geared toward fat loss. Our member results were outstanding by focusing on the basics!

In this post, we’re going to elaborate on one of those key habits…

🔹🔹Building nutritious plates with a focus on lean protein and fruit & vegetables in appropriate portion sizes.🔹🔹

The key phrase above that we’d like to share more about is ‘appropriate portion sizes’ … let me explain …

There’s a huge misconception that simply eating “clean” or “healthy” foods automatically leads to weight loss. While food quality is very important for overall health, the only way to lose body fat is by being in a caloric deficit – meaning you consume fewer calories than your body burns.

🔸Calories Determine Fat Loss – Not Just Food Choices

You can eat nothing but organic, unprocessed, whole foods and still gain weight if you’re eating more calories than your body needs. Fat loss isn’t about how “clean” your food is – it’s about how much of it you eat.

Now, does this mean food quality doesn’t matter? Absolutely not. Whole, nutrient-dense foods keep you fuller, provide essential nutrients, and support overall health. But when it comes to losing fat, portion control is king.

And on the flip side, you can regularly eat less nutrient-dense options like Big Macs and Twinkies, and still lose fat as long as you’re in a caloric deficit. (But please don’t do that! 🤣)

🔸How Overeating “Clean” Foods Prevents Fat Loss

Let’s take a look at some common nutritious foods that are extremely easy to overeat:

✅ Nuts & Nut Butters – Nutritious, but for example, a handful (1 oz) of almonds packs 170 calories. A tablespoon of peanut butter comes in at 95 calories. A few extra handfuls of almonds or extra spoonfuls of peanut butter, and you’ve added hundreds of calories without even realizing it.

✅ Avocados – Loaded with healthy fats, but one medium avocado has 240+ calories. Spread a little too much on your toast, and you’ve doubled your calorie intake.

✅ Olive Oil & Coconut Oil – One tablespoon has 120 calories. Drizzling it over salads or cooking with a heavy hand can secretly increase your calorie intake.

✅ Granola & Smoothie Bowls – Marketed as “healthy,” but packed with sugar and calorie-dense ingredients like honey, dried fruit, and nut butters. A “clean” smoothie bowl can easily hit 500–700 calories.

✅ Quinoa, Brown Rice, Whole-Grain Pasta – These are great whole-carb sources, but portion control matters. A standard serving of cooked quinoa is ½ cup (111 calories) – but most people eat double that.

🔸The Key to Fat Loss: Portion Control & Caloric Deficit

Since calories in vs. calories out is the foundation of fat loss, here’s how to structure your eating for success:

✔ Be Aware of Portions – Just because a food is “healthy” doesn’t mean it’s calorie-free. Consider weighing or measuring portions for 1-2 weeks, especially with calorie-dense foods like nuts, oils, and carbs. It’s an eye-opener!

✔ Prioritize Protein & Fiber – Lean proteins like chicken, fish, egg whites, cottage cheese, Greek yogurt, etc., and high-fiber foods like vegetables, berries, legumes, etc., keep you fuller longer, helping you naturally eat less.

✔ Eat Mindfully – Avoid eating straight from the bag or jar. Serve your food on a plate to control portions.

✔ Track Calories (If Needed) – If fat loss has stalled, tracking your intake for a few weeks can highlight areas where you’re unintentionally overeating. Also consider becoming familiar with hand-sized portion principles and building a healthy plate – methods we encourage with great regularity at Perdido Bay Fitness!

✔ Choose Volume Foods – Load up on veggies, fruit, and lean protein to stay full on fewer calories. A massive salad with grilled chicken will fill you up way more than a handful of nuts for the same calories.

🔸The Bottom Line

A focus on nutritionally dense food is great for your health, but it won’t guarantee fat loss unless you’re in a caloric deficit. The best way to control this? Be mindful of portions, especially with high-calorie “healthy” foods.

Fat loss doesn’t mean you have to starve or give up your favorite foods – it just means you need to balance how much you eat. Small tweaks, like reducing portion sizes of calorie-dense foods, can make all the difference in your fat loss journey.

Stay consistent, stay mindful, and results will follow! Also, consider utilizing the help of a coach!  Investment with a coach will ultimately save you time, effort, and lots of unwanted frustration!

~ Coach MJ