How To Lose Weight By Changing What You Eat

How you can lose weight by changing what you eat

Written by Maryam Saleh

Maryam Saleh is a final year nursing student in Ahmadu Bello University, who is based in Zaria. She believes in helping others and putting a smile on their faces. She has a passion in writing to make awareness, spread the word and clear misconceptions and doubts especially about health. Her goals are to prevent illness, promote health and spreading knowledge. She likes spending most of her time readind, volunteering, sleeping and watching TV.

June 5, 2021

Weight loss seems to be the trend nowadays. People wanting to get rid of body fats, belly fats and so on to be fashionable, or to just lose weight because of people body shaming them. People use all methods available without considering if it is healthy or not just to achieve desired results, which could lead to deterioration of their health. Nonetheless, there are healthy ways in which it can be done patiently. Employing these methods might be of help in your journey to lose weight. Nutrition for weight loss is a way of losing weight healthily by modifying your diet.

11 Ways You Can Lose Weight By Changing What You Eat

1. Cut Back On Refined Carbohydrates

Consumption of soda and soft drinks can result in increased weight

Reducing carbohydrates mainly sugar and starch from your diet can help keep your appetite in check, lower insulin level, and make you lose weight. It is not necessary to adhere to a low carbohydrate diet. However, it should be replaced with unprocessed carbohydrates.

For example; instead of white bread, white rice and sodas, eat more vegetables and whole grains like oats, brown rice, e.t.c.

2. Eat Lots Of Protein

Fatty fish like salmon, tuna, mackerel, sardines, e.t.c. are high-quality protein loaded with healthy fats (omega-3 fatty acids) and various important nutrients. Meat, especially red meat has been demonized. It has been blamed for various health problems. Though processed meat is unhealthy, meat is a weight-loss-friendly food, especially lean meat because it contains high protein content.

Foods like lentils, black beans, kidney beans and soya beans are high in protein and fibre. Dairy products are also high in calcium, which aids fat burning. Other low-fat, high-protein dairy products include Greek yoghurt and cheese. Full fat Yogurt is another excellent dairy food. Low-fat yoghurt is usually loaded with sugar, so it’s best to avoid it.

Diets with adequate protein can help reduce cravings and thoughts of food, reduce the desire to have a late-night snack, and make you feel full.

3. Take Healthy Fats

Olive oil is good for weight loss

Olive oil and coconut oil are high in fatty acids of a medium length which boosts satiety. It’s not about adding these oils to your diet but replacing some of your other cooking fats with them. They are probably part of the healthiest fats on the planet.

4. Avoid Sugary Drinks and Soda

Soda is bad for you

Soft drinks and sodas are mostly filled with sweeteners, additives, refined sugar, preservatives, e.t.c. When you drink liquid calories, your brain doesn’t recognize them as food. Thus, drastically increasing total calorie intake which is associated with weight gain. You can check out these 7 reasons why soft drinks are bad for you to know more.

5. Consume Lots Of Green Vegetables

Vegetables are important nutrition for weight loss

Eating green vegetables is a great way to increase the volume of your meals, without increasing the calories and carbohydrates. They are also loaded with many vitamins, antioxidants, minerals like calcium which aids fat burning and fibre. Examples include; broccoli, spinach, tomatoes, cabbage, lettuce, cucumber, e.t.c.

6. Take Boiled Potatoes

Boiled potatoes can help one avoid weight gain

Boiled potatoes are high in potassium, a nutrient that plays an important role in blood pressure control. They naturally make you feel full and eat less of other foods, thereby making them one of the best nutrition for weight loss.

They can be eaten together with vegetables to give you a balanced diet.

6. Apple Cider Vinegar Is Important

Apple cider vinegar is important for weight loss

This is mostly used in condiments like dressings. However, some people dilute it in water and drink to treat indigestion and for weight loss.

Vinegar has also been shown to reduce blood sugar level after meals.

7. Don’t Forget About Nuts

Nuts are healthy and effective nutrition for weight loss

Nuts are not as fattening as you would expect. They are an excellent snack, containing balanced amounts of protein, fibre and healthy fats. Just make sure not to go extra, as they are still fairly high in calories.

If you tend to eat massive amounts of nuts, it may be best to avoid them.

8. Chili Peppers Can Help Burn Fat

Eating chilli peppers may be useful on a weight loss diet. They contain capsaicin, a substance shown to reduce appetite and increase fat burning. This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

9. Take Fruits

fruits are important nutrition, not just for weight loss but healthy body as well

We all agree that eating fruits is healthy, not just for weight loss but for the general health and functioning of the body too. The fruits that deserve to be highlighted are grapefruits and avocados. They are high in carbohydrates, loaded with healthy fats; contain lots of water and fibre.

However, all other fruits are also excellent nutrition for weight loss.

10. Drink Lots Of Water

water is important for weight loss

Even if you don’t want to lose weight, staying hydrated is important for your general health. Drinking 4 to 5 litres of water each day is recommended and will burn more calories. Drink water, especially before meals. It reduces your appetite as well as your calorie intake.

Drinking warm water with lemon in the morning on an empty stomach also helps start up your metabolism and digestive system as well.

11. Drink Green Tea And Coffee

Green tea and coffee catechins enhance fat burning

Coffee and green tea have many benefits, one of them being weight loss. Green tea contains small amounts of caffeine; which is loaded with powerful antioxidants called catechins. They are believed to work synergistically with caffeine to enhance fat burning.

Preferably black, coffee is loaded with antioxidants. Just make sure not to add a bunch of sugar or other high-calorie ingredients to your coffee.

12. Try Intermittent Fasting

Intermittent fasting is an eating pattern in which people cycle between periods of fasting and eating. It does not necessarily specify which food you should eat but rather when you should eat them. Intermittent fasting of different methods; alternate-day, periodic and time-restricted fasting.

It is similar to a calorie restriction diet which helps in weight loss.


Losing weight is not worth you starving yourself and staying hungry all the time, also missing essential nutrients. But doing it the healthy way is preferable. Also, not all these nutrition for weight loss apply to everyone. With perseverance, you’ll get there. You can also check out these 9 foods that are bad for you.

Stay healthy!

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