Lifestyle Guru On How To Deal With Food Cravings During Weight Loss

By Admin

24 May, 2025

When it comes to weight loss, most people think the secret lies in intense workouts or restrictive diets. But as lifestyle coach Luke Coutinho explains, the real game-changer might be something much simpler: portion control.

Cravings are a part of life, and during a weight loss journey, they often feel like the biggest obstacle. It’s not just about discipline—many people struggle because they associate weight loss with giving up their favorite foods. This emotional tug-of-war can lead to guilt, stress, and eventually, abandoning the journey altogether.

The Power of Portion Control

Luke Coutinho shares a practical, no-guilt approach to tackling cravings: instead of cutting out your favorite foods, just eat less of them. For example, if you enjoy desserts, try cutting your portion in half. Craving biryani? Enjoy it—just have a smaller plate. This method keeps you from feeling deprived while still helping you manage your calorie intake.

“If you have three desserts in a week, each time you have a dessert, have half of it,” says Coutinho.
“If you’re having your favourite food... have half of it.”

Why Portion Control Works

Portion control isn’t just a weight loss tactic—it’s a mindset shift. Here’s why it’s effective:

• It’s safer than cutting foods out completely.
  
  

• You maintain your emotional connection to food, which makes long-term changes more sustainable.
  
  

• It reduces overload, making it easier to build consistent habits.
  
  

• It prevents guilt-induced binge-restrict cycles.
  
  

• It helps recalibrate your natural hunger cues, without starving yourself.
  
  

• It’s practical in everyday life—be it a wedding feast, a dinner party, or a team lunch at the office.
  
  

• It builds self-confidence, an essential pillar for lasting change.
  
  

The Bigger Picture

Luke often hears people say, “I know what to do, but I just can't do it.” This isn’t laziness or lack of motivation—it’s the result of being caught in a cycle of guilt, emotional eating, and the fear of giving up too much. Portion control offers a compassionate and realistic entry point to break that loop.

Weight loss is not just about food. Luke emphasizes a well-rounded approach:

• Move more and track your steps
  
  

• Get quality sleep
  
  

• Focus on cardio, weight training, and flexibility
  
  

• Address emotional well-being
  
  

Thousands of people under his guidance have lost weight without giving up sweets, following strict meal plans, or detoxing on juice fasts. Instead, they embraced balance through portion control.

Final Thought

Weight loss doesn't have to mean giving up what you love. With a little mindfulness and smart portioning, you can lose weight without losing joy. It’s about creating a healthy relationship with food—one plate at a time.