Emmaline Howard, a 27-year-old wellness coach, has defied the conventional wisdom surrounding weight loss. In an exclusive interview with Newsweek, Howard shared her inspiring journey from battling unhealthy fad diets and yo-yo dieting, which caused her weight to fluctuate from 75 kilograms (165 pounds) to 55 kilograms (120 pounds) in just over a year.
Howard candidly revealed that at both her heaviest and lightest, she remained unhappy. It was her realization that crash dieting was not the solution that sparked a remarkable transformation in her approach to health and well-being.
The Australian health and wellness coach, known for her positive influence on social media, emphasized that it is entirely possible to shed excess pounds without sacrificing generous portions of food. Her revelation came in the form of “volume foods,” which have played a pivotal role in her personal journey toward a healthier relationship with food.
Volume foods, as Howard explained, are low-calorie options that occupy more stomach space, leaving individuals feeling satiated for longer periods. These foods, often rich in liquid, fiber, or air content, enable individuals to enjoy more substantial portions without the associated calorie load.
Through her online platform, Howard has reached millions of viewers on Instagram and TikTok, unveiling her innovative approach to weight loss. She demonstrated how a sizable portion of lettuce, for example, contains just 100 calories, while an equivalent amount of chocolate carries the same calorie count. Howard’s message isn’t about giving up indulgences but rather promoting the idea that successful weight loss doesn’t hinge solely on restrictive eating.
In her words, “I’m not saying that you shouldn’t eat high-calorie foods, just include volume foods too and your fat loss goals will be easier to achieve.” She believes in the importance of balance and occasional indulgences in the context of a well-rounded approach to health.
According to the Centers for Disease Control and Prevention, achieving a healthy weight is not solely about following a diet but rather adopting a holistic lifestyle encompassing healthy eating habits, regular physical activity, and stress management.
Howard’s journey to becoming a wellness coach stems from her personal battle with eating disorders. She noted, “I’ve battled eating disorders and it’s very isolating when you feel like no one understands what’s going on inside your head. As a consequence of my poor relationship with food, I yo-yo dieted and ended up being thin all the way to being overweight.”
Her discovery of volume foods, which are both filling and low in calories, has been instrumental in her transformation. She encourages individuals to explore these foods, not only for their satiating properties but also for their potential to create a more balanced, enjoyable eating experience.
Registered dietitian and nutritionist, Avery Zenker, confirmed the connection between volume foods and weight loss, emphasizing the importance of nutrient-dense options rich in protein, fiber, and fluids to promote fullness. Zenker also underscored the significance of mindful eating and the value of balanced meals.
While Howard champions volume foods, she reminds those embarking on a health journey to prioritize their physical and mental well-being. Her motto, “small wins equal big change,” encourages individuals to make gradual improvements, stressing that substantial transformations are the cumulative result of consistent small steps.
Emmaline Howard’s journey serves as an inspirational testament to the power of embracing volume foods, redefining the way we approach weight loss, and emphasizing the significance of balance and self-compassion in the pursuit of a healthier lifestyle.
