You're here because you want to lose weight and tone up. I mean, let's be honest: it's pretty much all anyone wants these days.
It's time to make a change. You know it and we know it too.
We've all been there – trying different diets, counting calories, and doing whatever we can to lose weight.
But the struggle is real: what about those days when you really want that slice of pizza?
And how do you handle those days where your stomach is growling at lunchtime but then again in the evening?
We're here to help!
The bottom line is if you want to lose weight, you need to cut calories and eat healthy foods. You need to create your calorie deficit.
Losing weight is all about diet, not exercise. I'd say it's an 80/20 split, anyway.
There are many diets out there that work for different lifestyles. When successful, they all create a calorie deficit.
Sometimes you don't need a strict diet regimen to lose weight. Sometimes you just need to tweak a few things to glide to your weight loss goals.
Table of Contents
Here Are 20 Diet Changes You Can Make For A Better Body
1. Drink at least 8 glasses of water a day
Did you know that drinking more water is a great way to lose weight? It can make you feel more full, so if you drink enough water during the day, it may reduce your need to eat as much.
It also does wonders for your digestion, and it's also good for your skin.
2. Eat less processed food
Processed foods not only contain a large amount of salt and sugar, but also chemicals, preservatives, and pesticides. The more processed food you eat, the more nutrients you miss out on.
Eating processed foods can also lead to weight gain since they tend to be high in unhealthy fats and calories.
3. Limit artificial sweeteners in your diet
Artificial sweeteners are often found in processed foods, and they can be addictive. Not only do they not provide any nutritional value, but they may also be linked to health problems.
4. Consume more omega-3 fatty acids
Omega-3 fatty acids are not only great to lose weight, but they're also beneficial for your heart and brain. Omega-3s can also help reduce depression and anxiety.
The best sources of omega-3's are fatty fish like salmon and sardines. Other sources include walnuts, flaxseed oil, and chia seeds.
5. Eat whole grains instead of white flour products
Instead of eating products made from white flour, which is low in nutrients, you should try eating whole grains. Whole grains are rich in fiber, vitamins, and minerals. They fill you up faster than processed foods, so they're great for weight loss.
6. Include protein with every meal or snack
Protein helps you feel full longer and avoid overeating later on in the day. It's also important for maintaining muscle mass, and it can help you lose weight in a healthy way.
Good sources of protein include lean meat, poultry, fish, eggs, dairy products, legumes, and nuts.
7. Reduce your intake of refined carbohydrates and sugar
Refined carbohydrates and sugar can cause blood sugar fluctuations, mood swings, and cravings. They can also increase your risk for heart disease, diabetes, and obesity.
8. Eat more vegetables
Vegetables are fiber-rich, nutrient-dense foods that can provide you with a lot of vitamins and minerals.
If you're not used to eating vegetables on a regular basis, start by adding just one or two servings into your diet and work your way up from there.
Vegetables are good for weight loss because they're low in calories and high in fiber. The fiber fills you up and takes a longer time to digest than starchy carbs.
Because you feel full, you'll tend to eat fewer calories throughout the day, which helps create your calorie deficit.
9. Get at least 30 minutes of exercise per day.
Exercise is still a key factor in weight loss (even though earlier I said it's around 20%), and it's also important for your overall health.
When you exercise, your body releases endorphins, which make you feel good. Exercise also helps reduce stress levels and can improve your mood.
The amount of calories you burn from exercise also contributes to your calorie deficit, so it's a key part of any weight loss plan.
10 Eat fruit to squash cravings for sweets
Fruit is not only full of vitamins and minerals, but it also contains a lot of fiber.
Because fruit digests slowly, it can help control your blood sugar levels and reduce cravings for fast-digesting carbohydrates like snacks made from refined grains or sweets.
11. Reduce your sugar intake by cutting out sodas, sweets, and sugary drinks
One of the quickest ways to reduce your sugar intake is to stop drinking sugary drinks like sodas and fruit juices. These drinks are loaded with sugar and calories, and they don't fill you up as solid foods do.
If you're used to drinking a lot of sugary drinks, start by slowly reducing the amount until you're only drinking water and unsweetened tea or coffee.
12. Limit your alcohol consumption to one drink per day or less
If you're trying to lose weight, it's best to avoid alcohol altogether. But if you have the occasional drink, it should only be one per day or less.
Drinking too much can interfere with your weight loss efforts because it causes strong cravings for sweets and unhealthy foods. It also causes dehydration which stimulates hunger and makes you eat more.
13. Get enough sleep, 7-8 hours nightly
Not getting enough sleep is bad for your health and it can affect your weight loss efforts.
When you don't get enough sleep, your body releases higher levels of the hunger hormone ghrelin and lower levels of the satiety hormone leptin.
This leads to overeating and cravings for high-calorie foods. It can also lead to weight gain over time.
14. Avoid eating late at night
Eating late at night can interfere with your ability to lose weight.
When you eat late at night, your body doesn't have a chance to burn off the calories before you go to bed. This can lead to weight gain over time.
In addition, when you don't burn as many calories before going to sleep, your body tends to produce more ghrelin, the hunger hormone.
This can cause strong cravings for unhealthy foods and overeating during the following day.
15. Track what you eat by writing down everything that goes into your mouth
Using a food journal to keep track of all the foods you eat can help you understand how many calories, carbs, and other nutrients are in every meal.
This helps you make better decisions about what to eat because it forces you to be more mindful about food choices. It also helps with portion control because if your goal is weight loss, then you know exactly how much you should be eating per day.
16. Eat mindfully and slowly
When you eat mindfully, you're more aware of the food you're eating and how it makes you feel.
This helps you make better food choices because you're not just mindlessly shoveling food into your mouth. It also helps with portion control because you're not eating until you're full.
17. Eat breakfast every day
Studies have shown that people who eat a power breakfast are more likely to lose weight and keep it off than those who don't.
Breakfast provides your body with the energy it needs to start the day, and it helps reduce cravings for unhealthy foods later in the day.
An exception to this rule is when you're on a structured diet plan like intermittent fasting.
In that case, you would skip breakfast and have your first meal later in the day.
18. Eat regular meals every 3-4 hours
Eating regularly helps keep your metabolism running throughout the day, increasing your chances of burning more calories and losing weight.
It also helps you avoid overeating later in the day when cravings for unhealthy foods are at their highest.
This is another reason why skipping breakfast is not good for weight loss – it can lead to overeating later in the day.
19. Plan your meals ahead of time
If you plan your meals ahead of time, you're less likely to make unhealthy food choices on the fly.
This is because when you have a plan, you know exactly what you're going to eat and there's no temptation involved.
When you don't have a plan, you're more likely to go out and eat with friends which can lead to overeating and eating unhealthy foods because of strong cravings.
20. Eat slowly when eating alone, at least 20 minutes per meal
Eating too quickly is one of the biggest causes of weight gain in adults.
It often leads to overeating because it takes up to 20 minutes for your body to “register” that you're full.
This is why eating slowly, about 20 minutes per meal, can be very helpful when trying to lose weight. It helps you eat fewer calories and avoid overeating at the end of each meal.
The 20 diet changes we’ve outlined in this article are only the beginning of what you can do to achieve a healthier, more balanced body.
But if you take these steps seriously and consistently follow them over time, they will serve as an excellent foundation for your health goals.
We encourage you to share this list with friends who may be looking for some extra motivation or guidance on how to start living a better lifestyle!