iHealthy Asia

You MUST Know: 7 Best Ways to EAT and Lose Weight FAST!

Do you know you can eat and lose weight fast at the same time? When you eat smart, studies has proven that you will lose weight that you always wanted. 

An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart. So, we compiled seven best ways to eat to lose weight fast.

1. Use a smaller plate and bowl

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Using smaller plates can help you eat smaller portions. If you are used to taking the larger portions of your meal, your stomach will want to eat more.

Don’t go for drastic change. Start with changing your plate and bowl to a smaller one. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry.

Over time, you may continue to change your plate and bowl, or even the spoon, to a smaller size. Your stomach will start shrinking and by following it for a longer time you can end up losing weight without exercise. 

2. Eat high fiber foods

lose weight fiber

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Fiber is only found in food from plants, such as fruit and veg, oats, whole grain bread, brown rice and pasta, and beans, peas and lentils.

Foods containing lots of fiber can help keep you feeling full, and it helps to lose weight. They reduce your appetite and calorie intake helping you lose weight fast. High fiber foods are an essential part of a healthy digestive system.

Eating fiber foods daily ensures gut bacteria have enough food to thrive in order to support important body functions, immune system, brain function, control blood sugar level and even help you lose weight. This is why high fiber foods are considered one of the best weight loss foods.

Want to know how to  prepare a lose weight meal? View here.

3. Read food labels

lose weight label

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Knowing how to read food labels can help you choose healthier options. Most pre-packed foods have a nutrition label on the back or side of the packaging.

These labels include information on energy in kilojoules (kJ) and kilocalories (kcal), usually referred to as calories. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. They also include nutrition information on fat, saturates (saturated fat), carbohydrate, sugars, protein and salt.

These labels can help you choose between products and keep a check on the amount of foods you’re eating that will be high in fiber, and low in salt and added sugars.

4. Plan your meals

lose weight meal planner

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Don’t ever skip a meal. This weight loss journey is about keeping you full and energized with the right food.

Try meal planning. It takes the stress out of figuring what you are going to eat for the next meal, and the best part of this, you get to control the portion and reduce food waste.

We attached a weekly meal planner for you to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.

You may find it is also helpful to make a weekly shopping list too. In another way, you are saving money and losing weight at the same time.

Are you looking for personalized meal plan that help to lose weight fast? Buy here.

5. Do not stock junk food

lose weight junk food

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Everyone knows junk food is bad for health, but people crave these types of food because when you consume them; certain chemicals like dopamine get released, which in turn make you feel really good.

Since junk food creates a rush of euphoria, your brain starts signaling that it constantly wants to experience that same feeling over and over.

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fresh fruits.

6. Cut down on alcohol

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A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

A study found that alcohol can trigger cravings. How does that work? AgRP (agouti-related protein) neurons, which are usually activated by starvation and result in intense hunger, were found to be triggered by alcohol consumption. Frequent and irresponsible alcohol consumption can really screw with weight loss goals.

You can still enjoy a drink, but go for smaller sizes. Pace yourself by taking small sips. Alternate an alcoholic drink with a glass of water – this will help to prevent you becoming dehydrated.

7. Do not ban foods

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Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. Instead of that, just start by eating less portions of your favorite food.

In order to lose weight fast and healthy, we have to make better daily choices and when we do our best to stay consistent, making good choices becomes second nature.

None of us are perfect and we should strive for progress, not perfection. So let’s make small changes every day and work on changing our mindsets to set us up for success!


iHealthy was established in February 2018, nearly 30 stores opened in worldwide.
iHealthy seeks to create and promote great tasting, healthy and nutritious meal plan.
At iHealthy, we wish everyone get their personalized meal plan to enhance their own lifestyle. By collaborating with our dietitian, you will achieve optimal results.
We’re here to help you, do contact us at 019-787 2868 or drop us an email at info@ihealthy.asia. 



  • 12 Tips to Help You Lose Weight – NHS
  • 5 Small Weight Loss Habits You Can Make Right Now to See Big Results on the Scale – Organize Yourself Skinny
  • Here’s Why You Want to Binge Eat When You Are Drunk – The Irish News
  • Weight Loss Tip #161 – Don’t Ban Any Foods From Your Diet Plan – The Health Site 


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