How to Find the Right Foods for Weight Loss

Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight. Learn which foods you should incorporate into your weight loss plan.

by Larraine Kelly, Updated March 18, 2024
How to Find the Right Foods for Weight Loss

Healthy Foods for Your Weight Loss Journey. Image/Shutterstock

Nutrition plays a vital role in weight management. Because the goal of weight loss should be to achieve a weight that supports ideal physical function, the food we eat should support this objective.

Poor diet and unhealthy eating habits do not just lead to weight gain; they can also cause chronic health conditions such as high blood pressure and high cholesterol.

Because of this, researchers of a study, which found that one in five deaths globally is caused by poor diet, urge people to rebalance their diets and eat optimal amounts of food and nutrients.

Achieving sustainable weight loss is not as simple as lessening your food consumption. It also means making better food choices that impact your overall health.

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Today, we’ll discuss three ways you can find the right foods for weight loss:

1. Examine food and beverage labels

Examining labels whenever you’re out shopping for groceries is a good habit to develop when trying to lose weight.

Food and beverage labels contain a snapshot of all the essential information you need regarding the food item: from the best before date, the ingredients list, and the nutritional information.

They can help you determine the portion size, the number of servings in each package, and the number of calories each serving contains.

You can use this data to calculate the approximate number of calories you will intake from the product.

Through the label, you can measure the food item against the percent daily value, or the amount the food product contributes to a total daily 2,000-calorie diet.

The labels also say how much fat, cholesterol, and sodium it contains, which helps you find the right food you need to reach the recommended values for your height, weight, health condition, and fitness goals.

2. Track your food intake

Although measuring calories is one common approach to weight loss, it might not always be the best way forward.

Big-picture nutrition data is just as important as counting calories. Effective weight loss plans consider the nutritional value of foods through food tracking by recording the most common foods in your diet and analyzing their nutritional content.

This will enable you to make the necessary adjustments and help you receive the nutrition you need according to your body type.

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Customizations like these ensure that you eat the right food for lasting results. Improving your nutrition allows you to incorporate your favorite foods, minimize cravings, and cut down only those that may harm your health.

This kind of information will help your diet become less of a chore and more of a choice, making it much easier to stick to your meal plans long-term.

3. Choose foods that are rich in fiber

Fiber is an essential part of a healthy diet. It helps with weight loss by making you feel full for longer and avoid overeating.

It also slows digestion, which prevents blood sugar levels from rising too quickly after eating. This can avert spikes of insulin and reduce the risk of diabetes.

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Despite the many benefits of fiber, only 5% of the country’s population meets the adequate fiber intake recommendations, with many opting for convenient options that lead to weight gain.

With a 2,000-calorie diet, the recommended fiber intake for female adults is 25 grams daily, while adult males should eat around 38 grams daily.

Good sources of dietary fiber include beans, fruits, nuts, oats, vegetables, and whole grains such as quinoa or brown rice.

You can increase your fiber intake by adding these foods to your meals or eating them as snacks.

A considerable part of a weight loss journey is nourishing your body and developing better nutrition and eating habits.

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Finding the right food will help you approach your weight goals more healthily and sustainably.

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By Larraine Kelly

Larraine has over 10 years of experience working as a Registered Nurse within preoperative services, including both plastic and cosmetic surgery.