Video: The weight loss secret you need to know By Mayo Clinic Staff Share Facebook Twitter Print details Unless you have all day to exercise, losing weight typically means cutting back on calories. But it doesn't have to mean cutting out the foods you love to eat. Watch to learn some easy — and delicious — diet tweaks from Mayo Clinic experts that will help you save on calories while ramping up the nutrition of your favorite foods. Show transcript The weight loss secret you need to know Need to lose weight? Reach for foods with lots of nutrients, but not lots of calories. Instead of strawberry yogurt… try plain yogurt with fresh berries. Save 60 calories and 4 teaspoons of added sugar. Instead of beef tacos… use half beef and half black beans. Cut saturated fat and calories while adding potassium, iron and fiber. Instead of sour cream… top your baked potato with Greek yogurt. Yogurt has less than half the calories, with more calcium and protein. Instead of mashed potatoes… whip up some cauliflower mash. It's just as creamy with ¼ the calories. Instead of orange juice… eat an orange. You'll gain fiber and cut 137 calories compared to a cup of juice. Guidance from the registered dietitian nutritionists and wellness coaches at the Mayo Clinic Healthy Living Program.Get more healthy action tips delivered daily when you download the Mayo Clinic app. Show references FoodData Central. U.S. Department of Agriculture. https://fdc.nal.usda.gov/. Accessed Aug. 7, 2024. VID-20305588