Keys To Reducing Overweight Through Diet

Modify your eating habits to lose weight and improve your health. You need to make changes in your diet to be successful in lowering the body fat percentage.

Reducing overweight through diet is not impossible: you just need to know the keys that will allow you to lose weight. Even if you don’t believe it,  making a few dietary changes can be enough  to achieve a healthy weight. This will improve your health and reduce the incidence of complex diseases.

Here we will give you some tips on how to modify your diet, in order to reduce the intake of empty calories  while maintaining good nutrition.

Keys to reducing overweight through diet

The first thing to do is to verify that you are overweight. For this you can calculate your  body mass index. The latter is obtained by dividing the weight in kg by the stature squared [(weight in kg. / (Stature x stature)].

Let’s take an example: suppose Mary is 1.65m tall and weighs 60kg. His BMI would be calculated as follows: 60 / (1.65 × 1.65) = 22.04. In this case, his BMI would be normal. On the other hand, if she weighed 70kg, her BMI would be 25.72, meaning that she would be overweight. Now let’s 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.
• Greater than 30 = obesity.

Calculate your body mass index and, if you are overweight, do not miss these  keys to modify your eating habits  that we are going to present to you. They will allow you to reduce this overweight through food.

Tips for changing your diet

A few slight changes in diet may be enough to successfully lose those extra pounds and get back the figure you’ve always dreamed of. Take a sheet and a pen to write this information down!

1. Choose lean cuts of meat to reduce excess weight

By purchasing and consuming lean cuts,  you are sure to reduce the intake of fats. Thanks to this, the calorie intake from food is significantly reduced, leading to an energy imbalance in favor of expenditure.

You don’t have to turn this into an obsession, however. Lipids are essential nutrients for maintaining vital functions. A regular supply of lipids is therefore necessary to avoid the development of pathologies. Only those of the trans type should be limited, according to research published in the journal Lipids in Health and Disease .

2. Avoid eating foods high in saturated fat

We (almost) all love cold cuts and bacon. However, these are foods rich in saturated fat. We know that avoiding them indefinitely is very difficult, and that is why we recommend that you consume them sporadically and in moderation.

3. Poultry, better without skin

Are you one of those people who love to eat chicken skin? It’s time to put this habit aside. Remove the skin to avoid consuming too much saturated fat.

4. Eat fish 3 times a week

Replace some of your meals based on red meats with fish. In this way,  you will increase the intake of omega-3 fatty acids  which are very beneficial for the body.

These lipids are able to reduce inflammation and cardiovascular risk, according to a study published in The Cochrane Database of Systematic Reviews .

5. Choose skimmed dairy products

Nutritionists advise  consuming between 2 and 3 daily servings of dairy products  to ensure the recommended dose of calcium. It is not recommended here to choose skimmed varieties, but rather products from lactic fermentation. These contain probiotics capable of improving the quality of the microbiota.

6. Cheeses: prefer lean ones!

Who doesn’t like cheeses full of flavor? The problem is, they have a much higher level of fat than normal. If you’re trying to lose weight, go  for lean cheeses like ricotta, mozzarella, feta, or cream cheese. Of course, you can eat fatty cheeses moderately and sporadically.

7. Include eggs in your diet

Eggs have long had a bad reputation because they were thought to raise bad cholesterol. However, it has been possible to verify that the egg provides proteins of high biological value. It is therefore recommended to consume it several times a week, always preferring its cooked versions.

8. Eat grains, legumes and tubers every day.

These foods must be included in the diet to lose weight because they  mainly provide complex carbohydrates. This component helps to restrict appetite by providing a longer lasting feeling of fullness. If possible, choose whole varieties for more fiber which will help you avoid constipation.

9. Say goodbye to pastries and cakes to reduce excess weight

Cakes,  croissants  and pastries do not provide your body with nutrients. They are one of the main foods to limit  to reduce overweight through the diet and it is for this reason that they are found on the top of the food pyramid. Instead, replace them with bread with fruit.

10. Water as the drink of choice

Did you know that sodas and sugary drinks  only provide empty calories to your body? Yes, you read that right: by drinking soda, you are only ingesting calories and not getting full!

11. Olive oil instead of butter to reduce excess weight

Olive oil is a healthy fat that should be present in the majority of meals. Leave the butter in the supermarket! Its caloric intake is significantly higher, and besides, here we are talking about saturated fat.

12. Fruits and vegetables every day

Fruits and vegetables should form the basis of the diet. They provide all the necessary nutrients for your body with a low calorie index.

In addition, these are healthy foods which, when consumed on a regular basis, can help reduce the risk of death from any cause. This association is reflected in a study published in the International Journal of Epidemiology .

13. Include dried fruits to reduce excess weight

You can, in a moderate way, include dried fruits in your salads because they increase the feeling of satiety. We insist on moderation because  they are very high in calories and should not be overused.

14. Choose the cooking of food carefully

The plancha, oven or foil cooking methods  require very little fat to be done. This is why you should prefer them to others. Forget about fries, sauces and breadcrumbs, at least in the usual way!

Improve Your Diet To Reduce Overweight

Reducing overweight through diet is possible if we are willing to change some of our (bad) eating habits. Of course,  the ideal is to combine a healthy diet with regular physical exercise. Consult your doctor for advice based on your calorie needs, age and physical condition.