10 Changes to Make to Your Eating Habits to Lose Weight

10 Changes to Make to Your Eating Habits to Lose Weight
Carlos Fabián Avila

Reviewed and approved by Doctor Carlos Fabián Avila.

Last update: 09 October, 2022

One of the best changes to make in your eating habits if you want to lose weight is to chew your food well. That way your body has time to tell your brain that you’re full and you’ll end up eating less.

If your goal is to lose weight, then the answer does not lie in reducing your intake of fat or calories. There are many factors that may be unwittingly making you gain weight — and the good news is that they might not be a big deal to change.

Read this article to find out about 10 easy changes to make in your eating habits so you can lose weight without going on a diet.

Learn how to lose weight

Restrictive diets aren’t in style anymore. Going hungry, counting every single calorie, and never enjoying your meals won’t just stress you out but also make you fall off the wagon sooner or later and gain even more weight.

More and more nutritionists are recommending people to learn how to eat healthily so they can lose weight gradually. Besides being good for your health, this will also help give you energy and put you in a better mood.

It’s important to really learn how to lose weight. You need to find out what bad habits are making you put on pounds without even realizing it. Then you can replace them with healthy habits.

Recommended reading:

5 Sugar Substitutes You’ll Want to Know About

1. Opt for whole grains

Eating whole grains: changes to make to your eating habits.

It’s a good idea to cut back on bread and other similar foods, since they are high in calories. If you don’t burn them off, then you’ll just gain weight. However, when you do want to make something with flour, use whole grain flour. It’s high in fiber, meaning it will get your intestines moving and make you feel fuller longer.

2. Pick good fats over bad fats

Good fat doesn’t make you gain weight; it nourishes your body. It actually speeds up your metabolism, meaning you’ll burn more fat, especially in your belly. So, where can you find good fat?

3. Cut out sugar


Cutting out sugar works much better than counting calories or eating less fat. Sugar changes your body and encourages it to hold onto fat, especially around your waist. Instead, you can use these sweeteners:
  • Coconut sugar
  • Stevia
  • Honey
  • Xilitol

Take a look at this article too:

Health Benefits of Consuming Less Sugar

4. Eat less salt

Salt makes your body retain fluids, which makes you bloated and appear bigger than you actually are. So reduce your salt consumption as much as possible and choose sea salt over table salt. Also try seasoning your food with spices, vinegar, lemon, garlic, etc.

5. Eat more protein

Protein and beans.

Protein helps you lose weight, increase muscle mass, speed up your metabolism, and reduce the size of your belly. However, we don’t recommend overdoing it with animal protein. Instead add plant-based protein to your diet:

Vegetable protein, besides being easily absorbed by your body, also contains a good amount of fiber.

6. Try eating salads

Adding a nice salad to each meal is a great habit to get into if you want to lose weight and get rid of your hunger. Salads are quite filling and full of vitamins and minerals.

7. Careful with the dairy products

Almond milk with cinnamon.

Milk and dairy products make you gain weight, and many people cannot digest them well because of the lactose in them. However, you can substitute them for alternative milks from the store or make from ingredients like these:

  • Oats
  • Rice
  • Almonds
  • Hazelnuts
  • Spelt
  • Cashews

8. Eat a bigger breakfast and a smaller dinner

Breakfast is where you get the energy that you’ll use all day long. Dinner, though, is at a time when people often accumulate fat. So to lose weight, eat a well-balanced breakfast and a light, early dinner. We’re not talking about going to bed hungry; we’re just suggesting to eat a filling yet easily digestible meal before bed.

9. Drink more water

Drinking water.

Drinking water over the course of the day, apart from meals, will help you lose weight, and here’s why:

  • It will speed up your metabolism.
  • It will keep your body from retaining fluids.
  • Drinking water will increase sweating.
  • It will improve your digestion.
  • It will keep you from eating when you’re not hungry.

Drink at least 8 glasses of water a day.

10. Chew your food well

Chewing your food well is one of those changes to make to your eating habits that are very easy to do and have the power to help you lose weight without being hungry all the time. When you chew your food well, you will feel satiated sooner.

Then, you’ll eat less and absorb nutrients better too. Learn how to eat slowly. There’s no rush; enjoy your meal while you lose weight at the same time.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Centros para el Control y la Prevención de Enfermedades. Beneficios de comer saludable. Mayo 2021. U. S. Department of Health and Human Services.
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  • Emmanuel A., Mattace Raso F., Neri MC., Petersen KU., et al., Constipation in older people: a consensus statement. Int J Clin Pract, 2017.
  • Hannou SA., Haslam DE., McKeown NM., Herman MA., Fructose metabolism and metabolic disease. J Clin Invest, 2018. 128 (2): 545-555.
  • Hurst Y, Fukuda H. Effects of changes in eating speed on obesity in patients with diabetes: a secondary analysis of longitudinal health check-up data. BMJ Journals. 
  • López-Domínguez J, Gómez Abellán P, et al. Timing of breakfast, lunch, dinner. Effects on obesity and metabolic risk. Nutrients. Noviembre 2019. 11 (11): 2624.
  • Mount Sinai Bloc. Healthy eating habits for weight loss. Icahn School of Medicine at Mount Sinai.
  • Panahi S, Tremblay A. The potential role of yogurt in weight management and prevention of type 2 diabetes. Journal of the American College of Nutrition. Noviembre-Diciembre 2016. 35 (8): 717-731.
  • Partearroyo T., Campayo ES., Moreiras GV., El azúcar en los distintos ciclos de la vida: desde la infancia hasta la vejez. Nutrición Hospitalaria, 2013.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.