3 Simple Dietary Changes for Losing Weight

Below are some simple changes you can make to your everyday diet to help you lose weight faster and healthier.

1
Make Water, Tea And/Or Black Coffee Your Sole Beverages

Glass Of Tea With Teapot on Table By Lake
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Given that sugar-sweetened beverages have been identified as a leading cause of the obesity epidemic, it makes sense to eliminate those from your diet entirely. And while you’re at it, get rid of the high-calorie, high-end coffee drinks.

And the sports drinks and fruit juices, which are usually just “liquid sugar” by another name. Black coffee and unsweetened tea will be okay if you need your caffeine, as they are very low in calories (and tea and coffee drinking have been shown to have health benefits).

But “water, water everywhere” should become your mantra, and here’s why: water has no calories. Zero. Nada. Compare that to the hundreds of (wasted) calories that you could easily consume drinking sodas and other sugared beverages, and you can see how easily the balance will tilt in your favor.

2
Eliminate White Bread, and Eat Whole Grains in Moderation

Mixed-grain bread, sliced
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Whole grains are an important source of dietary fiber and essential nutrients, so look for 100% whole-grain or whole-wheat bread, and limit to two slices per day if you are trying to lose weight.

Research has found that reducing white bread intake is associated with a higher likelihood of losing weight and keeping it off. When it comes to bread, white bread, in particular, is problematic, because it is highly processed and full of refined carbohydrates that the human body quickly turns into sugar (i.e., it has a high glycemic index). Unlike whole-wheat bread, white bread has very little, if any, fiber, and thus is almost devoid of nutritional value.

Think of all the sources of white bread in your diet—sandwich bread and buns, pizza crusts, croutons (which, on top of everything else, are soaked in oil!), biscuits, dinner rolls, and more. And then stop eating them entirely. Switch to a 100% whole wheat source of bread or even go breadless. You’ll be amazed at how much weight you lose this way, and how fast.

3
Eat the Majority of Your Calories Earlier in the Day

Breakfast table
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There is a famous line by American nutritionist Adelle Davis (1904 – 1974): “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” In other words, make dinner your lightest meal instead of your heaviest.

And there is a lot of scientific evidence to back this up. Studies have shown that people who eat the majority of their calories earlier in the day tend to lose more weight—and do so faster--than those who save their calories for the evening or night. This may be because eating more food earlier gives you time to burn those calories as you naturally expend energy throughout the day, but other studies have shown changes in levels of the appetite hormones, leptin and ghrelin, that also play a role.

Sources:

Davy et al. Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc 2008;108:1236-1239.

Bautista-Castaño I, Sánchez-Villegas A, Estruch R, et al. Changes in bread consumption and 4-year changes in adiposity in Spanish subjects at high cardiovascular risk. Br J Nutr 2013;110:337-346.

Garaulet M, Gomez-Abellan P, Alburquerque-Bejar JJ, et al. Timing of food intake predicts weight loss effectiveness. International Journal of Obesity 2013;37:604-611.

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