You want to lose weight fast, but you don’t want to sacrifice your health or your sanity in the process.
It’s hard to know where to start when it comes to losing weight.
You could try one of those restrictive fad diets that make you miserable, or you could try a healthy diet and exercise plan that actually works.
We suggest calorie counting, as it’s a proven way to lose weight fast.
Table of Contents
- Why Calorie Counting Is Important For Weight loss
- How To Count Calories
- How To Count Calories Without An App Or Food Diary
- How To Cut Back On Calorie Dense Foods
- How To Be Mindful When Eating
- Why Protein Is Important When Losing Weight
- How To Eat Less Fat Without Increasing Carbs Or Calories
- What To Eat When Eating Out
- How To Make Your Own Healthy Snacks
- The Best Foods To Eat When Losing Weight Fast
- What To Do If You’re Not Losing Weight As Quickly As You Want
- Tips For Sticking With Your New Diet Plan After You’ve Reached Your Weight Loss Goals
Why Calorie Counting Is Important For Weight loss
When it comes to losing weight, counting calories is one of the most important things that you can do.
This is because when you know how many calories you are eating each day, you can make sure that you are in a calorie deficit, which is necessary for weight loss.
In other words, by counting your calories, you can ensure that you are taking in fewer calories than you are burning, which will result in weight loss.
How To Count Calories
There are a number of different ways to count the calories in your diet, from using an app on your phone to keep track, to writing it all down in a food diary.
In order for the calorie counting process to be successful, you need to make sure that you can do it accurately and consistently.
It’s also a good idea to spend some time researching the calories in specific foods and meals that you commonly eat, so that you can quickly and easily count these.
For example, if you know that a certain protein bar has 220 calories per serving, it will take just a few seconds to do the calculation in your head when you are counting your calories at the end of the day.
How To Count Calories Without An App Or Food Diary
It’s likely that you don’t have time for weighing all your foods and recording them in a food diary every day, which makes tracking your calories somewhat difficult.
However, there are still ways to make calorie counting accurate and consistent, without using an app or keeping a diary.
One method that can work well is to use visual cues.
For example, if you know that there are 15 grams of carbohydrates in 100g of grapes, you can picture this next time you are having grapes for a snack.
You can estimate the amount of protein in your food by seeing how much it fills up your hand or a spoon, and you can use visual cues such as these to make calorie counting accurate.
Although this method takes a bit more time than using an app or keeping a diary, it’s still very effective for those who really want to lose weight fast.
How To Cut Back On Calorie Dense Foods
Calorie dense foods are those where the calories are in higher concentration than in many other foods, so you can eat less because it takes more food to reach 200 calories.
For example, eating 100g of grapes contains approximately 30-35 grams of carbs, whereas 100g of chicken breast contains just 2 grams.
Therefore, if you are trying to lose weight fast, and particularly if you eat a lot of high calorie dense foods such as bread and pasta, cutting these out or limiting them can help you to reach your target weight loss goal much faster.
How To Be Mindful When Eating
Being mindful means being more aware of what you are eating, so that you can enjoy your food but still be in control of how much you eat.
For example, if you are hungry and want to eat some chips, rather than mindlessly tucking into the whole bag, try having just a few at first.
Then put the bag away for a while, or hold it in your other hand to make it harder for you to reach.
By being aware of what you are eating and doing things like this, it can be much easier to control your calorie intake when you are trying to lose weight fast .
Why Protein Is Important When Losing Weight
Protein is extremely important when you are losing weight because it can help to make you feel full for longer.
For example, 100g of chicken breast contains around 30-35 grams of protein, which is the ideal amount for one meal according to most dietitians.
You should aim to eat this kind of amount every time you have your main meal, and you can use a visual cue such as the size of your palm if you need to remind yourself how much protein you should have.
By increasing your intake of protein in this way, it becomes much easier to lose weight fast.
How To Eat Less Fat Without Increasing Carbs Or Calories
Many people struggle with losing weight because they eat too much fat and/or carbs, which can lead to increased calorie intake and stored body fat.
However, there is a way of eating less fat without decreasing your carb or calorie intake, by replacing full-fat milk with semi-skimmed milk. This makes no difference nutritionally but does comprise up to 5 grams of fat per 100 grams.
By making small changes like this, you can lose weight fast without having to cut out any foods from your diet completely.
What To Eat When Eating Out
Choosing healthy food options when eating out is difficult for those who are trying to lose weight fast, but there are still ways that you can make your diet more effective.
For example, instead of ordering a large pizza to share between two people, order an individual-sized pizza with one topping, or share a BBQ chicken salad between two people instead.
By doing things like this you can still enjoy eating out but avoid the temptation for calorie dense foods such as chips and pastas.
How To Make Your Own Healthy Snacks
It’s not always practical to eat fruit and vegetables as part of a calorie controlled diet, so you can still control your weight by making your own homemade healthy snacks instead.
For example, if you want something sweet that won’t break your calorie intake for the day, try baking some low-fat muffins at home and then freezing them so that you can take one out and heat it up whenever you feel like a snack.
By doing things like this, you can lose weight fast without losing out on too much convenience.
The Best Foods To Eat When Losing Weight Fast
Finally, there are some foods which should be eaten in abundance when trying to lose weight quickly.
- Lean meats such as skinless chicken breast and lean beef steak
- Low-calorie dense vegetables such as broccoli or spinach
- Brown or whole-meal breads – particularly wholegrain seeded bread pieces for extra fiber
By eating these types of food in greater quantities when trying to lose weight , it becomes easier to accomplish a calorie-controlled diet plan.
What To Do If You’re Not Losing Weight As Quickly As You Want
If you’re not losing weight as quickly as you want or are gaining weight on a diet plan that should be working for you, it’s time to reassess your plan.
Make sure that you’re following the plan correctly and that you’re not eating too many calories.
You may also need to adjust your calorie intake based on your activity level and weight.
Try to find a diet plan that fits your lifestyle and that you can stick to long-term.
The problem could also be that you are putting on muscle and/or building up your metabolism at the same rate that the diet is slowing it down or just not reducing calories enough to create weight loss.
Tips For Sticking With Your New Diet Plan After You’ve Reached Your Weight Loss Goals
Now that you’ve reached your weight loss goals, it’s important to stick with your new diet plan to maintain your success.
Here are a few tips to help you stay on track:
1) Make a plan and stick to it. Having a plan helps you stay on track, and avoid temptations.
2) Find healthy alternatives to your favorite foods. There are plenty of healthy recipes out there, so you can still enjoy your favorite foods while sticking to your diet plan.
3) Get plenty of exercise. Exercise is an important part of any healthy diet plan, and can help you maintain your weight loss in the long term.
4) Stay positive! Changing your lifestyle can be challenging, but it is worth the effort! Don’t be afraid to ask for help if needed.
5) Reward yourself! Rewarding your success can help you stay motivated to keep up with your healthy lifestyle.