Eating all the delicious food you crave without having to gain weight or even an inch of fat is a dream for everyone. But unfortunately, many of us will have to follow a mundane diet to achieve our goal weight. But not anymore! We present you with 16 proven ways to lose weight without dieting. No kidding! These are the best-kept secrets for weight loss and work for everyone. Without skimming through the article, implement them into your daily routine for efficient results.
Easy Ways to Lose Weight Without Dieting:
Many of us are scared of the name diet, aren’t we? But, make some changes in your lifestyle with the tips mentioned in this article, and you will lose weight even without dieting. Souuunds great doensnt it? Let us go through to know more.
1. Drink More Water:
Drink water or keep yourself hydrated is one of the common suggestions many of us hear about dealing with many health issues. Ideally, you must drink three liters of water per day for you to lose weight. But you must drink four to five liters of water if you exercise and sweat a lot. You will be more fatigued and tired when you don’t drink enough water, leading to a metabolism halt preventing fat loss. So, keep a reminder on your phone to keep a check on the water consumption (1).
2. Drink Green Tea:
Green tea is one of the popular beverages used by people of all ages, irrespective of gender. It helps improve overall health by flushing out the toxins because it has an antioxidant called EGCG. In addition, green tea has phytochemicals called catechins that make this beverage a calorie-burning engine. You can burn 400 calories in a week if you drink green tea regularly (2).
3. Eat More Fiber:
Viscous fiber plays a vital role in reducing your appetite, slowing your digestion (3). Therefore, you will feel fuller for longer by consuming fiber-rich foods. In addition, when it comes in contact with water, viscous fiber forms a gel, and it slows down the process of emptying your stomach by increasing nutrient absorption time (4). Some foods with high amounts of viscous fiber are flax seeds, oranges, asparagus, Brussels sprouts, beans, and oat cereals.
4. Include More Veggies in Diet:
Instead of one vegetable, try serving a variety of vegetables in a meal. You are more likely to consume tons of nutrients and are effective for weight loss b having an array of choices. In addition, veggies make you feel full with fewer calories since they contain fiber and water (5). But make sure to avoid high-fat dressings or buttery sauces in the preparation of these veggies.
5. Eat Nuts:
Losing weight without dieting doesn’t mean you can stuff yourself with junk food. However, we have a solution to your snacking problem. Nuts are counted as superfoods that not only keep your body healthy because they have high amounts of antioxidants. A handful of nuts burn belly fat and help you lose weight since they are rich sources of fiber, protein, healthy fats, minerals, and vitamins (6). So, try to include nuts in your diet and reap the benefits.
6. Eat Breakfast Every Day:
Many people are under the misconception that skipping breakfast is a way to lose weight, but that is far from the truth. It would be best if you never skipped your breakfast since it is the most important meal of the day. Your body needs refueling throughout the day, but you tend to overeat even before lunchtime when you skip breakfast. Your metabolism also slows down when you miss your breakfast. Instead, start your day with a nutritious meal with a bowl of whole-grain cereal and low full-fat dairy.
7. Eating Soup Before a Meal:
Consuming soup right before your main course as a starter can be an efficient way to lose weight without changing your diet. But for the soup idea to work, you need to avoid cream soups and opt for tortilla soup, won-ton, minestrone. You can also prepare soups at home by adding your favorite vegetables.
8. Eat Slowly:
According to studies, you are likely to consume fewer calories when you spend time chewing your food. This is because your brain takes extra time to receive a signal from your stomach when it is complete when you chew, slowly preventing overeating. It is recommended to chew about 35 to 50 times per mouthful which helps limit your portion size and facilitate proper digestion.
9. Prefer to Eat Home-Cooked Food:
When you are on the journey to get skinny without a diet, eating a home-cooked meal instead of going out is the key. But we all need a break from cooking once in a while. So, try to consume home-cooked meals at least five times a week. You can prewash your salads, precut your veggies, and use grilled salmon to quicken meal preparation time. Make a visually attractive meal by using colorful veggies.
10. Control Portion Size:
When you want to lose weight fast without diet, keeping an eye on the size of the portions you eat will make a huge difference. In this process, you are not dieting, but you avoid consuming excess food because you are controlling your portions by 10 to 20%. You can be smart by choosing smaller bowls where you feel like you are eating plentifully without depriving yourself.
11. Cut Unhealthy and Processed Foods:
Irrespective of age, we all love to snack. But processed and junk foods have little to no nutrition doing you no good. Cut out sodas, any energy drinks since they have additives and tastemakers that are not only unhealthy but prevent you from losing weight. Instead, try to include highly nutritious and low-calorie foods like peanuts, popcorn, fruits, pistachios, cucumber, beetroot, carrots, etc., as snacking options when you want to be slim without diet.
12. Doing Nothing Else While Having Your Meal:
It might make you sigh, but as our elders say, do nothing but eat during your meals. Many of us multitask in our lives, and we incorporate this habit in every part of our life. Watching tv while we eat is one of the familiar sights in many households. So, if you want to lose weight without dieting, start paying attention to what you are eating.
13. Get More Vitamin D:
To stay healthy, our body needs to absorb Vitamin D, which is a fat-soluble vitamin. This nutrient prevents the over-absorption of signaling chemicals such as parathyroid hormone and helps your body retain minerals like calcium. In addition, vitamin D plays an essential role in the absorption of phosphorus and calcium, keeping your immune system healthy, and keeps your bones and teeth strong (7). However, according to research, deficiency in vitamin D tends to make you gain more weight, although more research is needed in this aspect (8).
Walking is one of the standard solutions offered to many of us to deal with several health issues. Try to stay active by doing whatever you can throughout the day, like pacing while you talk on the phone, take your dog for a walk, and during commercials, you can march in place. But if you are going out for a walk, start slow and then increase until you do 10,000 steps per day. You can get a pedometer to keep a count and make sure your heart rate is in the fat-burning zone.
15. Climbing Stairs:
Burning an extra 100 calories per day can amount to 10-pound weight loss over a year, even if your eating habits don’t change. Depending upon your weight, you will be able to burn calories. Some of the activities that help you burn calories are:
- Taking the stairs instead of an elevator.
- Housecleaning for 30 minutes.
- Light jogging for 10 minutes.
- Twenty minutes of lawn work.
16. 8 Hours of Sleep:
When you want to lose weight without having to diet, sleeping for a minimum of eight hours is a must. This is because your body heals any damage done by wear and tear and regulates your system while you are asleep. There is a change in hormone levels, particularly insulin and cortisol, when you are sleep-deprived. Weight loss is even more challenging when you are sleep deprived because it triggers cortisol, increasing insulin levels.
You can lose weight without dieting by making some simple lifestyle changes. We hope the tips presented in this article will guide you to lose weight without starving yourself. But make sure not to follow too many things at once, try with one or two and then make changes gradually. You can get a long-term result by making a few simple changes.
Disclaimer: The information provided in this article is based on mere research and not a replacement for medical advice. The website is not responsible for the authenticity and accuracy of the information mentioned in this article.
1. Does keeping a food diary help you lose weight?
Ans: Journaling your food intake helps you fix your harmful patterns and makes you aware of how much food you consume. It also enables you to think twice before you gobble down food making you more accountable.
2. Does skipping dinner after a heavy lunch help you lose weight?
Ans: No! skipping meals might make you feel hungrier, and this may result in overeating. When you are trying to lose weight, it is necessary to include an exercise routine, but skipping meals might make you feel less energized, avoiding workouts altogether.
3. Does weighing yourself often aid as motivation in weight loss?
Ans: Weighing yourself at least once a week helps build awareness about your weight when you are losing weight. Experts also feel that checking your weight also keeps you motivated.