Eating a balanced diet is a critical component of weight loss. As you plan your daily menu, choose more servings from the plant groups (legumes, tofu, nuts, fruits, and vegetables). Choose moderate servings of low-fat dairy, and pick fewer servings from the animal groups (meat). Then, choose fats and sweets very sparingly. Eliminate junk food, sodas, chips, and other foods that are low in nutrients and high in calories and fat.