Keys To Losing Weight with Your Diet

Change your eating habits to lose weight and improve your health. In this article we'll tell you how to vary your diet in order to decrease your body fat percentage.
Keys To Losing Weight with Your Diet

Last update: 31 July, 2020

Losing weight with a diet isn’t impossible. You just have to know the keys to weight loss. Believe it or not, making a few changes to your eating habits may be all you need to achieve a healthy weight. A healthy weight will improve your overall health and reduce your risk of complex diseases.

In this article, we’ll give you some tips to can change your diet to reduce your empty calorie intake, while maintaining good nutrition.

Keys to losing weight with your diet

The first thing you should do is verify that you’re overweight. To do this, you can calculate your body mass index (BMI). You get this by dividing your weight in kg by your height in meters squared [(weight in kg / (height x height)].

Let’s look at an example: suppose Maria is 1.65 m tall and weighs 60 kg. Her BMI would be calculated: 60 / (1.65 × 1.65) = 22.04. In this case, her BMI is normal. If, on the other hand, she weighed 70 kg, her BMI would be 25.72, that is, she would be overweight.

Below you can see the body index mass information table:

  • Less than 18.4 = less than normal 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’re overweight, take a look at the keys to modify your eating habits that we’ll present below so that you can lose weight with your diet.

Tips to change your diet for losing weight

You might just need to make some small changes to your diet to lose those extra kilos and regain the figure you always dreamed of. Read closely and take note of these useful tips!

1. Choose lean cuts of meat

Different lean meats on a counter, good for losing weight.
Eat fish several times a week, and when you buy meat, choose lean cuts of meat.

By buying and eating lean cuts, you’re making sure to cut your fat intake. This way, you can significantly reduce your caloric intake in your diet, causing you to use more energy than you eat.

However, you shouldn’t obsess over this. Lipids are essential nutrients to maintain vital functions. Regular lipid intake is necessary to avoid developing different conditions. You should mainly just try to avoid trans fats, according to a study published in the journal Lipids in Health and Disease.

2. Avoid eating foods rich in saturated fat

Almost everyone loves sausages and bacon. They’re tasty but also rich in saturated fat! We know that avoiding them indefinitely is extremely difficult. Therefore, we recommend eating them less often and in moderate quantities.

3. Poultry is better without the skin

Are you one of those people who enjoys eating chicken skin? Well, the time has come to put a stop to this habit. Remove the skin to avoid consuming excess saturated fats.

4. Key to losing weight: eat fish 3 times a week

Replace some of your red meat-based meals with fish. This way, you’ll increase your intake of Omega 3 fatty acids that are very beneficial for the body. These lipids are capable of reducing inflammation and cardiovascular risk, according to research published in The Cochrane Database of Systematic Reviews.

5. Choose low-fat dairy products

Nutritionists advise consuming 2 to 3 daily servings of dairy to make sure you get your recommended dose of calcium. You shouldn’t choose skim options in this case, but we do recommend you choose low-fat options for products made from fermentation.

Plus, these contain probiotics capable of improving the quality of your gut microbiota.

6. Cheeses: Stick to the low-fat versions for losing weight

Different cheeses and crackers on a cutting board.
Avoid foods with saturated fat, like whole dairy products and fatty cheeses.

Who doesn’t like tasty cheeses? The problem is that they usually have a much higher level of fat. If you’re trying to lose weight, choose low-fat cheeses such as ricotta, mozzarella, feta, or fresco. Of course, you can eat fatty cheeses – just in moderation.

7. Include eggs in your diet for losing weight

In the past, eggs had a bad name because scientists thought they increased bad cholesterol. Currently, it has been proven that eggs provide high biological value protein and we recommend you eat them several times a week, always choosing hard soft-boiled varieties (to avoid excess fat).

8. Eat grains, legumes, and tubers every day

You should include these foods in your weight-loss diets since they mainly provide complex carbohydrates. This component helps to decrease your appetite by providing a longer-lasting feeling of satiation. If possible, choose whole grain varieties for a higher fiber intake that will help you avoid constipation.

9. Say goodbye to pastries and sweets

Cakes, croissants, and sweets don’t provide nutrients to your body. They’re one of the main foods you should limit for losing weight with your diet and, for this reason, they’re at the top of the food pyramid. Instead, choose to eat bread with fruit.

10. Choose water, not sugary drinks

Woman drinking water in the kitchen, a strategy for losing weight.
Water should be your drink of choice instead of soda or juice.

Did you know that soft drinks and sugary drinks only add empty calories to your body? Drinking soft drinks doesn’t satisfy your appetite, even though you’re ingesting calories!

11. Use olive oil instead of butter for losing weight

Olive oil is a healthy fat that should be included in the vast majority of meals. However, you should leave butter at the supermarket! Its caloric intake is much higher and also, it has saturated fats.

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.

Also, they’re healthy foods that, when you consume them regularly, can help reduce the risk of death from all causes. This association is reflected in a review published in the International Journal of Epidemiology.

13. Include nuts

You can include nuts in your salads, as they help you feel full. We insist on moderation since they’re very high in calories and shouldn’t be overused.

14. Choose your cooking method well

The methods of cooking on the grill, in the oven, or en papillote need little fat to do and, for this reason, they should be your top choices. Forget about fried food, sauces, and batters, at least regularly!

Improve your diet to lose weight

Losing weight with your diet is possible as long as you’re willing to change some bad eating habits. Of course, ideally, you should combine a healthy diet with regular physical exercise.

Check with your doctor for advice appropriate to your calorie needs, age, and fitness.

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  • Zhu Y., Bo Y., Liu Y., Dietary total fat, fatty acids intake, and risk of cardiovascular disease: a dose response meta analysis of cohort studies. Lipids Health Dis, 2019.
  • Abdelhamid AS., Brown TJ., Brainard JS., Biswas P., et al., Omega 3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev, 2018.
  • Aune D., Giovannucci E., Boffetta P., Fadness LT., Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all cause mortality  a systematic review and dose response meta analysis of prospective studies. Int J Epidemiol, 2017. 46 (3): 1029-1056.