There are many different diets and methods for losing weight, such as intermittent fasting, low-carbohydrate diets and high-protein diets.
A slimmer has shared a “simple” dietary technique she adopted that helped her lose 4st 8lb and keep the weight off.
Content creator Sam explained on her YouTube channel (@SamCooksKindness) how understanding calorie density and incorporating it into your lifestyle can help you lose weight.
She said: “If you can follow the rules of calorie density and know what a low-calorie dense food is versus a high-calorie dense food, you can lose weight without ever having to count a calorie.”
Calorie density was the catalyst behind the slimmer’s weight loss
YouTube/SamCooksKindness
Calorie density is “a fancy way of saying the amount of calories in a gram of food”, so low-calorie dense foods will have fewer calories for a higher volume of food.
On the other hand, high-calorie dense foods are “going to have more calories for less food”.
Sam said: “An example of this is 100 calories of olive oil will only give you less than a tablespoon, whereas 100 calories of broccoli will give you nearly a full plate. Broccoli will get you fuller for fewer calories.
“What this means is that lower-calorie dense foods are ones you can eat lots of with fewer calories. This is ideal if you are trying to cut calories or lose weight.”
When incorporating calorie density into your lifestyle, the slimmer recommended “starting small” and “building your way up”.
She advised: “If you are trying to up your vegetable intake, start small and do not go all in. Jumping in after not having lots of fibre in your life may upset your stomach. I recommend choosing vegetables that you actually like and not going crazy trying to buy every single vegetable.”
A calorie density chart is another good option for weight loss enthusiasts. The slimmer stated: “Make it the background of your phone. Make it a reference point if you are unfamiliar with high and low-calorie density. This way, you do not have to Google it every single time. Just have a quick reference to go to.”
Sam added that you can not view this as a “quick fix” but rather a long-term dietary journey. A good way to stay on the right path is to “track your weight”.
Sam claimed you can slim down without ever needing to count a calorie
YouTube/SamCooksKindness
She said: “It is going to reduce your calorie intake, and you may have a big weight loss in the beginning, but my tip is to make sure you track your weight.
“Track your weight over time. Check it every day or week, and keep an eye on whatever you are going to work for.”
Another slimmer who lost an impressive 3st 3lb explained that snacking smartly and hitting her daily step count first thing in the morning has helped her slim down.
Melissa Tindall tipped the scales at 14st 9lb in April 2023 when she decided “enough was enough”.
The dieter transformed her relationship with food, eating in moderation and staying active every day. Doing this helped her slim down to 11st 6lb within six months.
