Benji Xavier turned his weight loss journey into a valuable lesson about avoiding restrictive diets. After losing and regaining 45 kilograms, Xavier found the solution in a balanced approach based on healthy meals, large portions of low-calorie foods and avoiding high-calorie drinks.
Benji Xavier learned valuable lessons about weight loss after he lost 45 pounds in high school by cutting out entire food groups that led to an unhealthy relationship with food.
“I was kind of a victim of this toxic diet culture“, 28-year-old Xavier told Business Insider.
In August 2021, Xavier began a new journey to lose weight again, avoiding restrictive diets. He took a balanced approach, replacing unhealthy foods with healthier versions, controlling portions and combining diet with regular exercise. Among the changes, Xavier also included healthier options, such as sugar-free ice cream. This strategy allowed him to lose 45 kilograms in one year and maintain the desired weight for almost two years.
The diet industry, valued at more than $70 billion in 2023, is big business in the US, but research suggests that restrictive diets simply don’t work long term because of the way our bodies are wired.
“It becomes an obsession because you’re constantly thinking about what you can’t have. And when you can afford to eat, you eat too much,” said Xavier, who is a content creator based in New Jersey.
He published a book called “The Rebel Diet”which reached bestseller no. 1 on Amazon. His alternative recipes are also featured on his Instagram account.
Xavier began preparing healthy versions of his favorite meals at home and eating caloric foods in moderation while engaging in exercise, including cardio and weight lifting. After a year, he lost 30 kilograms, maintaining the weight for almost two years.
“I’m tired of this. I said to myself, no, I can’t do this anymore. I can’t torture myself anymore. I’ll just try to eat healthier. And it worked. You can still eat the foods you like and lose weight.he said.
Three tricks to lose weight
- Preparing meals: Xavier emphasizes the importance of preparing healthy meals ahead of time. By planning his meals, he avoided the temptation of fast food, which is often high in calories and fat. This strategy helped him achieve his weight loss goals.
“Fast food is so high in calories and fat that it can sometimes be detrimental to a weight loss initiative.”he said.
With no time to cook daily, Xavier prepared his meals for the entire week. On Saturdays she would shop and on Sundays she would prepare healthy meals, making sure she stayed on track.
“I would prepare the food in the morning and have everything ready for the whole weekhe said.
- Eat large meals: To lose weight, you need to maintain a caloric deficit, that is, burn more calories than you consume. However, this does not necessarily involve small portions or restrictive diets.
Xavier is passionate about cooking and loves to eat, so when he lost weight, he found it useful to eat low-calorie foods in large quantities. This is known as bulk eating.
“You eat more for fewer caloriesXavier said.
Although he is not a big gourmand, when he feels like a snack, Xavier opts for popcorn, which can be eaten in full, because it has a very low calorie content.
Xavier, who loves ice cream and used to easily eat a pint at a time, switched to a low-calorie version to satisfy his cravings.
- Avoid caloric drinks: Xavier chooses to avoid high-calorie, low-nutrient drinks like sugar-sweetened sodas. Although he makes occasional exceptions, he prefers to save calories for nutritious foods.
“I occasionally break this rule, but it’s something that really helps mehe said.
