How To Change Your Diet To Lose Weight?

It is worth changing your diet to lose weight and improve your health. In today’s article, we’ll show you how you can vary your diet to reduce body fat.

Losing weight by changing your diet is not impossible. You just need to know the key principles of losing weight. You may find it hard to believe, but just change your diet to achieve the correct weight. A healthy weight will improve your overall health and reduce your risk of developing serious diseases.

In reading today’s article, you’ll learn some tips to help you change your diet to reduce your empty calorie intake while still getting the right nutrients.

The keys to losing weight by changing your diet

At the very beginning, you should check if you are overweight. For this you can calculate your body mass index (BMI). You will know it by dividing your weight in kilograms by your height in meters squared [(weight in kg / (height x height)].

Consider the following example: suppose Mary’s height is 1.65 m and she weighs 60 kg. We calculate her BMI as follows: 60 / (1.65 × 1.65) = 22.04. Her BMI is normal. However, if she weighed 70 kg, her BMI would be 25.72, which means she would be overweight.

Here is an informative table with body mass index values :

Below 18.4 = too light weight.
Between 18.5 and 24.9 = normal weight.
Between 25 and 29.9 = overweight.
Over 30 = obesity.

Calculate your body mass index. If you are found to be overweight, take a look at our keys to making changes to your eating habits below so that you can lose weight with your diet.

Tips that will allow you to change your diet to lose weight

Perhaps you only need to make small changes to your diet to lose a few extra pounds and regain the figure you’ve always dreamed of. Read the tips below carefully and start using them!

1. Choose lean pieces of meat

Lean meats - how to change your diet and lose weight?

Eat fish a few times a week and choose lean pieces when you buy meat.

By purchasing and eating lean cuts of meat, you reduce your fat intake. Thanks to this, you can significantly reduce the amount of calories consumed, making you use more energy than you supply yourself.

However, you shouldn’t become obsessed. Fats are key nutrients that are essential for key body processes. Eating fats on a regular basis is essential to prevent the development of various medical conditions.

According to a study published in Lipids in Health and Disease , you should simply try to avoid consuming trans fatty acids.

2. Avoid eating foods rich in saturated fatty acids

Virtually all of us love sausages and bacon. They are tasty, but also high in saturated fatty acids ! We know that it is impossible to avoid them all the time. Therefore, we recommend eating them less often and in moderate amounts.

3. Poultry is better without skin

Are you one of the people who loves to eat chicken skin? Well, it’s time to say goodbye to that habit. Remove the skin of the poultry to avoid consuming too many saturated fatty acids.

4. How to change your diet and lose weight: eat fish 3 times a week

Replace red meat with fish in some meals. Thanks to this, you will increase the consumption of omega 3 fatty acids, which have a very good effect on the body. According to research published in The Cochrane Database of Systematic Reviews , such acids are able to reduce inflammation and the risk of developing heart disease.

5. Choose low-fat dairy products

Nutritionists recommend eating 2 to 3 servings of dairy daily to make sure you are getting the right amount of calcium. For fermented milk products, you should not choose skimmed versions, but rather those with a lower fat content.

Besides, they contain probiotics that are able to improve the microbiome in the gut.

6. Cheese: eat low-fat varieties to lose weight

Avoid foods with saturated fatty acids, such as full-fat dairy products and fatty cheeses.

Who among us doesn’t like tasty cheeses? However, the problem is that they tend to be much higher in fat. If you’re trying to lose weight, choose low-fat cheeses such as ricotta, mozzarella, feta, or fresco . Of course, you can also eat fatty cheese, but in moderation.

7. Include eggs in your diet and lose weight

In the past, eggs were infamous because scientists believed they increased bad cholesterol. Currently, however, it has been proven that eggs provide vegetable proteins with high biological value , so we recommend eating them several times a week, always choosing hard-boiled or soft-boiled eggs (to avoid excess fat).

8. Eat grains, legumes and tubers every day

You should include them in your diet if you want to lose weight as they mostly provide complex carbohydrates. This ingredient helps to reduce appetite, ensuring a long-lasting feeling of fullness. Whenever possible, choose whole grains to increase your fiber intake to help you avoid constipation.

9. Say goodbye to cookies and sweets

Cakes, croissants and sweets do not provide the body with food value. These are one of the main products that you should limit when you want to lose weight by changing your diet. That is why they are at the very top of the food pyramid. You can replace them with fruit bread.

10. Choose water over sugary drinks

Woman drinking water - how to change your diet to lose weight?

You should reach for water first, not soda or juice.

Did you know that sodas and sugar-rich drinks only increase the number of empty calories in your body ? Drinking carbonated drinks does not satisfy your appetite, although you do provide your body with calories!

11. Use olive oil instead of butter

Olive oil is a healthy fat that should be in most meals. However, you should give up the butter you buy in the supermarket! It contains many more calories and is also saturated with fatty acids.

12. Eat vegetables and fruits every day

The basis of your diet should be fruits and vegetables. They provide your body with all the necessary nutrients and have a low caloric index.

Plus, they are healthy foods, and if you eat them regularly, they can help protect you from many causes of death. This is confirmed in an article published in the International Journal of Epidemiology .

13. Include nuts in your diet

You can add nuts to your salads as they will help you feel full. However, eat them in moderation, because they contain a lot of calories and should not be abused.

14. Choose the right method of heat treatment

Grilling, baking in the oven or en papillote mean you only need a small amount of fat. That’s why you should be betting mostly on them. Forget about fried dishes, sauces and breadcrumbs, or at least don’t eat them regularly!