Keys to reduce overweight with diet

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

In this article, we will give you some tips so that you can modify your diet in order to reduce the intake of empty calories, while maintaining good nutrition.

Keys to reduce overweight with diet

Make your BMI to check if you are overweight.

The first thing you should do is to confirm that you are overweight. For it, It is important that you make your body mass index. It is calculated by dividing the Weight in kg by height squared ((weight in kg. / (height x height)).

Let's take an example: suppose that María is 1.65 m tall and weighs 60 kg. Your BMI would be calculated: 60 / (1.65 × 1.65) = 22.04. In this case, your BMI would be normal. If on the other hand he weighed 70 kg, his BMI would be 25.72, that is, he would be overweight. Let's see below the information table of body index mass:

  • Less than 18.4 = less than normal weight
  • Between 18.5 and 24.9 = normal weight
  • Between 25 and 29.9 = overweight
  • Above 30 = obesity

Calculate your body mass index and if you are overweight, do not miss the keys to modify your eating habits that we will present to you next so that you can reduce the overweight with the diet.

Tips to modify your diet

Some slight changes in your diet can be all you need to lose those extra kilos and recover the figure you always dreamed of. Take pen and paper to take note.

1. Choose lean cuts of meat

Consume fish several times a week and when buying meat, choose lean cuts.

When buying and consuming lean cuts, you make sure you reduce your fat intake. This is beneficial not only at the weight level, but also to take care of your cardiovascular health. Another advice? Remove visible fat before cooking.

2. Avoid eating foods rich in saturated fats

The sausages and the bacon we love almost everyone. They are tasty But also rich in saturated fats! We know that avoiding them indefinitely is extremely difficult. Therefore, we recommend consuming them sporadically and moderately.

3. Birds, better without skin

Are you one of those people who enjoys eating chicken skin? Well, the time has come to leave this habit aside. Remove the skin to avoid consuming saturated fats that the only thing they give you is an excess of calories!

4. Eat fish 3 times a week

Replace some of your meals based on red meats for fish. In this way, you will increase your contribution of Omega 3 fatty acids which are very beneficial for the body and you will decrease the consumption of fats and calories.

5. Choose skimmed dairy

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

6. Cheeses, better lean!

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

Who does not like tasty cheeses? The problem is that they usually have a much higher level of fat. If you are trying to lose weight, Choose lean cheeses such as ricotta, mozzarella, feta or fresh cheese. Of course, you can eat fatty cheeses in a moderate and sporadic way.

7. Include eggs in your diet

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

8. Eat cereals, legumes and tubers every day

These foods should be included in the diets to lose weight, since they provide mainly complex carbohydrates. This component helps to restrict appetite by providing a longer lasting sensation of satiety. If possible, choose the whole varieties for a greater fiber intake that will help you avoid constipation.

9. Say goodbye to the pastries and sweets

The cakes, Croissants and sweets do not provide nutrients to your body. They are one of the main foods to limit to reduce overweight with diet and, for this reason, are at the top of the food pyramid. Opt instead for eating bread with fruits.

10. Water as a drink of preference

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

Did you know that sodas and sugary drinks the only thing they contribute to the body are empty calories? As you read, when drinking a soft drink you did not satisfy your appetite even if you are eating calories!

11. Olive oil instead of butter

Olive oil is a healthy fat that should be present in the vast majority of your meals. The butter, leave it at the supermarket! Its caloric intake is much higher and also, we talk about saturated fats.

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 caloric index. Prepare varied dishes to satisfy your appetite, you will see how you lose weight!

13. Includes nuts

Moderately, you can include nuts in your salads, as they increase the feeling of fullness. We insist with moderation since They are very caloric and you should not abuse them.

14. Choose well the cooking of your food

The methods of cooking on the grill, in the oven or on papillote They need little fat to carry out and, for this reason, they must be your chosen ones. Forget about fried foods, sauces and batters, at least as usual!

Reducing weight with diet is possible as long as you are willing to modify some bad eating habits. Of course, The ideal is to combine a healthy diet with regular physical exercise. Consult your doctor to get advice appropriate to your caloric needs, age and physical condition.