Healthy and permanent weight loss without dieting: Without Counting Calories and Feeling Guilty, 8 Simple Tips to Lose Weight.
When it comes to losing excess fat (like around the belly), dieting is a great way to get rid of those extra pounds. Eating less and building up a calorie deficit will inevitably help you get slimmer. But for many weight loss enthusiasts, counting calories and giving up favorite foods can be exhausting, making it difficult to stick to a diet. Fortunately, there are a number of proven ways to lose weight without going on a diet.
After all, there is no prize without effort. But instead of restricting your diet and struggling with psychological problems such as constant hunger and lack of energy, you can solve the problem of losing weight by, for example:
- Exercise more
- Change your meal times
- Or using little tricks to boost your metabolism.
If you combine all of these measures, you can lose a significant amount of weight. Here are 8 proven ways to lose weight without dieting.
How to lose weight fast without dieting?
To maintain a healthy body weight, it is important to use a combination of weight management methods. However, this requires you to make certain changes in your daily habits, especially your eating habits. In this article, you will learn 8 techniques and tips that will help you lose weight easily without going on a diet.
- Exercise before eating.
- Good sleep, less stress.
- Liquids instead of solids.
- Chew more often, eat more consciously.
- More protein, less sugar.
- Fiber against excess ballast.
- Not only good for the mind – a bath in the sun.
- Intermittent fasting.
Best tips for losing weight healthy without dieting
If you want to lose weight in the long run and live a “normal” life, you should choose an overall healthy lifestyle rather than a low-calorie diet that only restricts food. Changing your lifestyle by eating healthier, exercising in a way you enjoy, avoiding stress, and getting more sleep will be much more effective in the long run.
Exercise before eating
Cardiovascular exercise like running, biking, or taking the stairs can do wonders for burning calories and reducing body fat. And while you may not want to replace a diet with a rigorous exercise program, you can get amazing results by doing short cardio workouts before you eat.
A study in the British Journal of Nutrition[1] found that those who exercised in the morning while fasting (i.e., before eating) burned a whopping 20 percent more fat than those who ate a meal beforehand. This is because when you are fasting, your body burns fat instead of carbohydrates for energy. So a 20-minute workout in the morning can work wonders.
Good sleep, less stress
When it comes to weight loss, sleep and stress are often neglected. However, both have a major impact on appetite and therefore weight. Lack of sleep can throw the appetite-regulating hormones leptin and ghrelin out of balance. Another hormone, cortisol, increases when you are stressed.
These hormone fluctuations increase the feeling of hunger and lead to food cravings[2], which in turn lead to increased caloric intake. In addition, chronic sleep deprivation and stress can increase the risk of several diseases, including type 2 diabetes and obesity.
Liquid instead of solid food
You probably already know that our bodies tend to confuse hunger with thirst, so be sure to stay hydrated. Drink plenty of water throughout the day[3], especially before meals. Drinking a large glass of water before a meal can help you lose more weight than simply cutting calories. And don’t forget to take breaks between meals so you don’t eat too fast.
Chew more often, eat more consciously
Eating slowly is probably the easiest trick on this list, but it still has significant benefits. It takes about 20 minutes for the brain to register the feeling of fullness, so you need to give it that time by eating consciously and, most importantly, thoughtfully. One proven way to slow down eating is to chew each bite extra thoroughly.
For example, A Chinese study[4] found that participants who chewed each bite 40 times ate 11.9% less food than those who chewed only 15 times. Yes, 40 times may sound like a lot, but start with 20 and then slowly increase.
More protein, less sugar
Increasing your protein intake is one of the best ways to boost your metabolism and keep weight off. Protein increases satiety, reduces cravings, and naturally helps you eat fewer calories. It also promotes muscle building, which promotes fat loss.
Fortunately, you don’t have to change your entire diet to get more protein. Drinking a few protein shakes a day[5] is enough to see positive results, as whey protein is consistently good for weight loss. However, you may want to improve your results by including a protein-rich breakfast – preferably, as mentioned above, after a short cardio session.
Fiber against the excess baggage
It’s also important to choose foods that are high in fiber. Fiber is a macronutrient that takes longer to digest[6]. This means that foods high in fiber, including whole grains or psyllium husks, keep us fuller longer and less likely to snack.
Not only good for the mind – a bath in the sun
Several vitamins and minerals help keep your body and weight in balance. Vitamin D is probably the most important[7]. However, many people suffer from vitamin D deficiency, which can lead to metabolic syndrome, depression, and anxiety. Conditions that can all contribute to weight gain.
Yet it is surprisingly easy to increase vitamin D levels. Getting 30 minutes of sunlight a day is more than enough. Certain drinks, such as orange juice, also contain a lot of vitamin D. You can also take special vitamin D supplements if natural sources are not enough.
Intermittent Fasting
Dieting is not the only way to create a calorie deficit. Interestingly, you can eat a lot of calories every day and lose weight by changing your diet to only eat your daily meals within a certain window of time. This is called intermittent fasting, and many athletes swear by it.
Intermittent fasting generally involves eating all daily meals within an 8-hour window and fasting for the remaining 16 hours. During the fasting period, the body draws on fat stores for energy, leading to a reduction in fat mass and eventual weight loss[8].
Lose weight permanently without dieting: Mistakes to avoid
However, to lose weight without dieting, it is not only important to make positive changes in your habits, but also to avoid certain negative behaviors. These include:
- Not adhering to set meal times.
- Not cooking for yourself, ordering takeout or eating fast food on the go.
- Drinking soda instead of water or tea.
- Switching to low-fat and diet foods.
- Relying on weight loss pills (such as metformin).
- Pulling all-nighters and not getting enough sleep.
- Not keeping track of food or calories consumed.
- Setting unrealistic goals.
The bottom line
The decision to lose weight is often made in haste. That’s why, after a good start, many people lose their motivation just as quickly as they found it in the beginning, when reality doesn’t match their expectations. The result is frustration and the well-known JoJo effect.
The lack of a weight loss plan that is both specific and realistic and impatience are two very common problems that discourage people. Realistic goals will help you stay on track and keep you motivated to reach your goal. Don’t expect to lose several pounds in a few days. Gradual and slow weight loss is not only healthier, but more importantly, more sustainable.
Also, a weight loss program is not a straitjacket. You can be successful if you follow the rules 90 percent of the time and avoid the most common mistakes.
Frequently asked questions
Can I lose weight without dieting?
Yes, you can. Many simple behavioral changes can help you lose weight. And most of them don’t even have to do with dieting or exercise. For example, you can use smaller plates, eat more slowly, drink water, and avoid eating in front of the TV or computer. Also, eating a healthy diet and choosing foods that are high in protein and fiber will help you lose weight.
How to lose weight fast without dieting?
To lose 10 kg in a few weeks, you need to create a strong calorie deficit per day. This can only be achieved through a combination of diet and exercise to lose weight while maintaining muscle mass.
What is the best fat burner?
Exercise is the best way to burn fat. Most people think of cardio when it comes to fat loss, but strength training is also important. Strength training is used to improve strength and endurance through repeated resistance movements.
Is it possible to lose 10kg in 2 weeks?
Trying to lose 10 pounds in just 2 weeks is not a safe or sustainable approach to weight loss, and can be dangerous to your health. Instead, focus on losing weight gradually, within a range of 0.5-1 kg per week, by combining a balanced, nutritious and healthy diet with regular exercise to stimulate your metabolism so that the calories you consume are used appropriately.
Resources
- Gonzalez, J.T., Veasey, R.C., Rumbold, P., and Stevenson, E. (2013). Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males. British Journal of Nutrition, Read Article, 110(4), 721–732.
- Lin, J., Jiang, Y., Wang, G., Meng, M., Zhu, Q., Mei, H., Liu, S., and Fan, J.-G. (2020). Associations of short sleep duration with appetite-regulating hormones and adipokines: A systematic review and meta-analysis. Obesity Reviews, Read Article, 21(11).
- Pre-meal water consumption for weight loss. (2013). Australian Family Physician, Read Article, 42(7).
- Li, J., Zhang, N., Hu, L., Li, Z., Li, R., Liu, C., and Wang, S. (2011). Improvement in chewing activity reduces energy intake in one meal and modulates plasma gut hormone concentrations in obese and lean young Chinese men. The American Journal of Clinical Nutrition, Read Article, 94(3), 709–716.
- Batsis, J.A., Petersen, C.L., Cook, S.B., Rima Itani Al-Nimr, Driesse, T., Pidgeon, D., and Fielding, R.A. (2021). Impact of whey protein supplementation in a weight-loss intervention in rural dwelling adults: a feasibility study. Clinical Nutrition ESPEN, Read Article, 45, 426–432.
- Anderson, J.W., Baird, P., Davis, R.H., Ferreri, S.P., Knudtson, M., Ashraf Koraym, Waters, V., and Williams, C.L. (2009). Health benefits of dietary fiber. Nutrition Reviews, Read Article, 67(4), 188–205.
- Maya Bassatne, Chakhtoura, M., Saad, R., and Ghada El-Hajj Fuleihan (2019). Vitamin D supplementation in obesity and during weight loss: A review of randomized controlled trials. Metabolism-Clinical and Experimental, Read Article, 92, 193–205.
- Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., and Kelly, L. (2020). Intermittent fasting and weight loss: systematic review. Canadian Family Physician Medecin de Famille Canadien, Read Article, 66(2), 117-125.
Leonard Eberding is a pharmacist, an executive, and a board-certified specialist in medication therapy management. Mr. Eberding holds a bachelor's degree in biochemistry from SUNY Binghamton University and a doctorate in pharmacy and philosophy from the University of Florida. He is also a contributor to numerous health magazines, where he uses his knowledge of pharmacogenomics to help patients get on the right medications the first time, rather than relying on trial and error.
