Saturday, May 25, 2019

14 Keys to Reducing Overweight With Diet

Reducing the overweight with the diet is not impossible, you just have to know what are the keys that allow you to lose weight. Believe it or not, making some changes in your eating habits may be what you need to reach your healthy weight.

In this article, we'll give you some tips to help you modify your diet to reduce empty calorie intake while maintaining good nutrition.

Keys to Reducing Overweight With Diet


Keys to reducing overweight with diet



The first thing you need to do is check that you're overweight. To do this, it is important that you perform your body mass index. It is calculated by dividing the weight in kg by the square height [(weight in kg. / (height x height)].

Let's take an example: let's suppose that Maria is 1.65 m tall (5 feet 5 inches) and weighs 60 kg (133 pounds). Her BMI would be calculated: 60 / (1.65×1.65) = 22.04. In this case, her BMI would be normal. If, on the other hand, she weighed 70 kg (155 pounds), her BMI would be 25.72, i.e. she would be overweight. Let's look at the table below for information on body index mass:
  • Under 18.4 = underweight
  • Between 18,5 and 24,9 = normal weight
  • Between 25 and 29,9 = overweight
  • More than 30 = obesity

Calculate your body mass index and if you are overweight, do not miss the keys to change your eating habits presented below so you can reduce overweight with the diet.

Tips for modifying your diet



Some slight changes in your diet may be all you need to lose those extra pounds and regain the figure you always dreamed of. Take a pen and paper to make a note.

1. Choose lean cuts of meat


By buying and consuming lean cuts, you ensure that you reduce your fat intake. This is beneficial not only in terms of weight, but also in terms of your cardiovascular health. Another piece of advice? Remove visible fat before cooking.

2. Avoid eating foods high in saturated fat


We all love sausages and bacon. They are tasty but also rich in saturated fat! We know that avoiding them indefinitely is extremely difficult. That's why we recommend consuming them sporadically and moderately.

Read also: 15 Zero Calorie Foods That Help You Burn Fat And Slim Down

3. Chicken, better without skin


Are you one of those people who enjoys eating chicken skin? Well, it's time to kick the habit. Remove the skin to avoid consuming saturated fats that only give you an excess of calories!

4. Eat fish 3 times a week


Replace some of your red meat meals with fish. In this way, you will increase your intake of Omega 3 fatty acids that are very beneficial to the body and reduce the consumption of fat and calories.

5. Choose skimmed dairy products


Nutritionists advise consuming between 2 and 3 daily servings of dairy to ensure the recommended dose of calcium. It is best to opt for yogurts and skimmed milk to reduce fat intake.

6. Low-fat cheeses!

Avoid foods with saturated fats, such as whole milk and fatty cheeses.
Avoid foods with saturated fats, such as whole milk and fatty cheeses.


Who doesn't like tasty cheeses? The problem is that they tend to have a much higher level of fat. If you're trying to lose weight, choose low-fat cheeses like ricotta, mozzarella, feta or fresh. Of course, you can eat fatty cheeses moderately and sporadically.

7. Include eggs in your diet


In the past, eggs were notorious because they were thought to increase bad cholesterol. Today, it has been proven that the egg provides protein of high biological value and it is recommended to consume it several times a week, always opting for its varieties cooked or passed through water.

8. Eat cereals, pulses and tubers every day.


These foods should be included in weight loss diets as they provide mainly complex carbohydrates. This component helps to restrict appetite by providing a longer-lasting feeling of fullness. 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 do not provide your body with nutrients. They are one of the main foods to limit to reduce overweight with the diet and, for this reason, are at the top of the food pyramid. Choose fruit bread instead.

10. Water as a favorite drink

Water as a favorite drink
Water should be your favorite drink compared to soft drinks or juices.


Did you know that soft drinks and sugary drinks only provide the body with empty calories? As you read, drinking a soda didn't whet your appetite, even if you're taking in calories!

11. Olive oil instead of butter


Olive oil is a healthy fat that should be present in most of your meals. Leave the butter in the supermarket! Its caloric intake is much higher and we are also talking about saturated fats.


Discover: Ketogenic Diet Guide For Beginners

12. Vegetables and fruits every day


The basis of your diet should be fruits and vegetables. They provide your body with all the necessary nutrients with a low calorie index. Prepare a variety of dishes to satisfy your appetite, you'll see how you lose weight!

13. Includes nuts


In a moderate way, you can include nuts in your salads, as they increase the feeling of satiety. We insist on moderation as they are very caloric and should not be abused.

14. Choose well the cooking of your food


Grilled, baked or papillote cooking methods need little fat to work and, for this reason, they should be your choice. Forget fried foods, sauces and batters, at least in the usual way!

Reducing weight with diet is possible as long as you are willing to change some bad eating habits. Of course, the ideal is to combine a healthy diet with regular physical exercise. Consult your doctor for advice appropriate to your calorie needs, age and fitness level.