The Crowd-Out Method | Eat More (and Still Lose Weight!) 🥦🍓

Hey Team,

Eric Forero here — strength and conditioning coach, your guide on this journey to eating better, feeling stronger, and losing weight without rigid restriction.

Let’s talk about something I call the “Crowd-Out Method” — and why it might just be the mindset shift you’ve been waiting for.

Why Crowd-Out Beats “Eat Less, Move More”

For decades, most people wrestling with weight loss have been told to cut calories and exercise harder. But that “eat less, move more” idea is overly simplistic. It doesn’t consider hunger, cravings, nutrient density, or sustainable habits — and it often leads to frustration, cravings, and even rebound eating. EatingWell

Contrast that with the crowd-out approach: instead of focusing on foods you can’t have, you fill your plate with the foods your body thrives on. Over time, that naturally leaves less room — physically and mentally — for the less nutritious stuff. Healthy Food Guide

This isn’t about eating more calories than your body burns — science still supports that a calorie deficit is required for fat loss — but it is about changing the way you eat so you feel satisfied, nourished, and in control every day. Healthline

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The Simple Science Behind It

Here’s what happens when you crowd out the junk with nutrient-dense food:

• Your meals become more satisfying because foods rich in fiber, water, and protein fill you up sooner. Healthy Food Guide

• Your taste buds adapt: once your palate enjoys fresh, flavorful whole foods regularly, the overly sweet and salty stuff holds less appeal. TIME

• You reduce the likelihood of reactive overeating that often comes when you’re deprived and craving what you’re not allowed. integrativenutrition.com

This method removes guilt, avoids drastic restriction, and actually improves your relationship with food.

Actionable Steps You Can Start Today

Here’s how to apply the crowd-out method immediately:

1. Prioritize Veggies and Fruits First
Before anything else hits your plate, start by adding a generous portion of vegetables and fruit. They’re high in fiber, vitamins, and water — and help you feel full faster. Healthy Food Guide

2. Make Strategic Swaps
Instead of “no carbs,” choose whole grains over refined grains. Replace soda with sparkling water and fruit. Each swap doesn’t take away a food — it just shifts the balance toward nutrient-rich choices. Results Nutrition Centre

3. Hydrate Like It Matters
Drink water consistently throughout the day. Often when we think we’re hungry, we’re just thirsty. This simple step can reduce unnecessary snacking. bethbasham.com

4. Plate Up — Don’t Load Up
Serve meals in the kitchen, not at the table. Seeing less delicious but less nutrient-dense items on your plate helps you stay mindful without policing yourself. Healthy Food Guide

5. Track What Works
Every few days, jot down meals that left you energized vs. those that didn’t. You’ll start to notice patterns that reinforce good habits.

These aren’t dramatic rules — they’re intentional shifts that create lasting change.

Real Talk: It’s Sustainable Because It’s Pleasant

I don’t believe in diets that make you feel deprived. You can still enjoy your favorites — chocolate, bread, sauces — as part of your balanced plate. The difference is that the centerpiece is now real, nourishing food that fuels your day.

The crowd-out method doesn’t ask for perfection — it asks for consistency.

If You Want a Step-by-Step Framework…

My ebook — Lose 21 Pounds in 12 Weeks: The Reclaim Method — is crafted for people like you: committed to results, but not to starving, obsessing over every calorie, or living in frustration. In it you’ll find:

• A weekly roadmap that keeps you accountable

• Meal templates built around crowd-out principles

• Coaching advice on movement, mindset, and habit stacking

• Strategies that fit real life — family dinners, work stress, and social weekends

Grab your copy here: Lose 21 Pounds in 12 Weeks — The Reclaim Method and let’s make this your most empowered transformation yet. app.gohighlevel.com

Your Next Step (Do It Today)

Choose one “crowd-out swap” for tonight’s dinner:

Example:
Instead of pasta with creamy sauce, build a big salad with colorful veggies + lean protein before you add the pasta.

That one choice now moves you closer to your goals.

If you implement it today, you’ve already started your transformation.

Here’s to eating more of what fuels us and less of what weighs us down — with confidence, clarity, and strength.

Always behind you,
Eric Forero