When it comes to losing weight, there are many diet plans at your disposal - from intermittent fasting to low-carbohydrate to high-protein and more.
One slimmer has shared the "simple" dietary technique she adopted to lose 4st 8lb and keep the weight off long-term.
Content creator Sam explained on her YouTube channel (SamCooksKindness) how understanding calorie density 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."
A slimmer has shared how calorie density contributed to her weight lossYouTube/SamCooksKindnessCalorie 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."
A calorie density chart is a good option for weight loss enthusiasts who want to get their heads around this technique.
Sam suggested: "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."
The slimmer acknowledged that weight loss can be difficult, though, and advised others to "start small" and "build their way up" when it comes to making changes.
She said: "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."
As well as being aware of calorie density and making small diet changes, Sam suggested that tracking your weight is another effective weight loss method.
She said: "Track your weight over time. Check it every day or week, and keep an eye on whatever you are going to work for."
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Sam claimed you can slim down without ever needing to count a calorie
YouTube/SamCooksKindness
Sam added that slimmers should not view weight loss as a "quick fix" but rather a long-term journey.
Another slimmer who lost an impressive 3st 3lb explained that snacking smartly and hitting her daily step count first thing in the morning 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.
