There are countless diets out there that promise to slim your waist, but weight loss starts with becoming more aware of your current daily habits.
By fine-tuning the quality and quantity of your food, you can achieve your goals without resorting to extreme dieting.
One content creator recently shared how he lost a lot of weight by quitting unhealthy habits that weren't helping him.
Nicole claimed on TikTok that she began to lose weight steadily after she stopped dieting.
Slimmer women stop dieting to lose weight
TikTok / Nikolifit
For weight loss to be considered safe and healthy, experts recommend making sure your food intake is 500-1,000 calories less than your total weight maintenance calories.
“I've lost 100 lbs and I'm going to tell you all about how I did it,” she told her followers. “Stop limiting yourself with stupid diets like no carb, low carb keto, under 1000 calories, 1200 calories.
“Unless you cut out carbs for the rest of your life or eat only fat for the rest of your life, it's not going to work.
“Once you start a diet like this, you start craving the foods you used to love, and the cycle starts all over again.”
She continued, “Once I realized I could eat the foods I loved while still being in a calorie deficit, around 1,900 calories, the weight started to come off steadily and I was able to eat all the foods I loved.”
Your calorie intake should not fall below 1,200 calories per day for women and 1,500 calories per day for men, or you risk depriving your body of essential nutrients.
Being moderately active and getting about 30 minutes of exercise per day is equally important for healthy weight loss.
To feel fuller on fewer calories, medical experts at the Mayo Clinic recommend thinking about the energy density of each meal you eat.
As the company's website explains: “Simply put, energy density is the number of calories (energy) contained in a particular amount of food.
“Low energy density means that there are few calories in a large amount of food. Eating foods with low energy density is one strategy if you're trying to lose weight.”
Latest developments:
Nicole lost weight steadily by eating a calorie deficit.
TikTok / Nikolifit
The health organization explains that the three main components that affect the density of food are moisture, fiber, and fat.
For example, most vegetables tend to be low in calories but high in volume and weight because they contain water and fiber, which add weight without providing any calories.
There is no quick fix to weight loss, and what works for one person won't necessarily work for the next.
Finding the approach that works best for you will increase your chances of long-term weight loss.
