Three Methods:Preparing for Weight LossChanging Your Lifestyle to Induce Weight LossExercising for Weight LossCommunity Q&A
Losing weight is a common goal for many people. Most try a few diet programs or plans to help reach their healthy or ideal weight. However, dieting can be frustrating, difficult, expensive and may produce little weight loss. In addition, many studies have shown that in the long-term, diets actually do not help you maintain the weight you’ve lost. In general, it’s a combination of small lifestyle changes, diet, and exercise that produce the best and most sustainable weight loss. So if you’re not interested in dieting, skip it and adopt a few easy lifestyle changes to help you lose the extra weight.
Method 1 Preparing for Weight Loss
- Set realistic goals.
If your plan is to make small lifestyle changes instead of going on a diet, you may not lose as much weight or may lose weight more slowly compared to others that are counting calories or are following a diet.
- Set small weight loss goals for yourself each week or month. Weight loss might be easier to tackle if you have small goals to meet more often instead of one large, long-term goal.
- Goals that are too hefty can result in failure to stay on the program. Setting smaller, realistic goals is crucial to success.
- Although it’s not likely you’ll lose large amounts of weight each week without dieting, it’s not safe to try to lose more than 1–2 pounds weekly. Losing more than that may mean you’re not eating enough, which could lead to nutrient deficiencies as you’re most likely not eating enough food to provide you with all the essential nutrients you need.
- Make a list of lifestyle changes you can make.
Although weight loss doesn’t require you to go on a “diet” or count calories or restrict your food intake, it may require you to make a few lifestyle changes. These are small changes you can make in a variety of areas your life to help you achieve your goals. They can be made slowly, at the pace that is comfortable for you.
- Lifestyle changes should be something you feel comfortable changing or altering long-term. Reverting back to old habits may cause you to gain weight back.
- Ideas for some small changes to begin with include: taking the stairs instead of the elevator, drinking less or giving up soda, going to the gym 2–3 times a week, or eating more fruits and vegetables.
- Note that lifestyle changes should not feel like a “diet.” If they do, they might not be sustainable long-term or be something you enjoy doing.
- Write up a meal plan.
Even without following a specific diet, writing up a personalized meal plan may help you lose weight. You can design your own plan, whether you want to count calories, monitor carbs, or focus on protein. Use your meal plan to design your own easy-to-follow and enjoyable eating pattern.
- Ideally, consult a Dietitian for a customized meal plan that takes into account all of your medical history and preferences.
- Plan for a few days or an entire week of meals. Make sure to include breakfast, lunch, dinner and any snacks.
- You can also use your meal plan to write up a corresponding grocery list. This will help make your trip to the store more efficient.
- If you’re not planning on following any specific diet plan, it’s still essential to aim for a healthy, well-balanced diet. Include all five food groups most days in your meal plan.
Method 2 Changing Your Lifestyle to Induce Weight Loss
- Get enough fluids.
Drinking adequate amounts of clear, sugar-free fluids daily can help you stay properly hydrated throughout the day. When you’re dehydrated, many times your body sends hunger-like signals that may trigger you to eat.
Extra snacking from this can make weight loss more difficult or slow.
- Aim to drink about 64 oz or 2 L of fluids daily. This general rule of thumb is a good place to start. However, you may notice you need slightly more or less depending on your weight and activity level.
- Keep a water bottle handy. Having a reusable bottle around can help you keep track of how much you’re drinking throughout the day.
- Get adequate rest each night.
Sleeping at least 7–9 hours a night is recommended to help support weight loss in addition to a healthy lifestyle.
- Studies have shown that those who get less than 6 hours of sleep per night are at higher risk for being overweight and gaining weight.
- Go to bed early and make sure to turn off all lights, TVs, cell phones or computers. This may help you sleep more soundly.
- Eat a balanced diet.
Eating a well-balanced diet doesn’t mean you have to be restrictive with your diet. However, it’s important to eat foods from all five food groups so that you’re consuming a variety of vitamins, minerals and other nutrients essential to your overall health.
- Include a source of lean protein at each meal. Protein helps keep you satisfied longer and may help promote weight loss. Aim to have 3–4 oz (a portion about the size of your palm) of any of the following: beef, pork, seafood, dairy products, poultry, eggs, legumes or tofu.
- Include fruits and vegetables at all meals. These foods are low-calorie and nutrient dense (meaning they contain a whole host of vitamins, minerals, fiber and antioxidants). Including these at each meal may help you reduce the overall amount of calories you consume without actually dieting. It’s recommended to make half your meals or half of your plate a fruit or vegetable.
- Choose 100% whole grains when possible. These grains are higher in fiber and other nutrients compared to refined grains and are important for your health. Include a serving or two (1/2 cup or 1 oz) most days. Whole grains include: quinoa, 100% whole wheat bread, brown rice, oats or 100% whole grain pasta.
- This is where moderation comes into play. You may treat yourself, but make sure that falls into the category of “variety” and not just constant splurging.
- Snack healthy.
One common reason people give up on diets is because they feel hungry throughout the day. Including healthy snacks can help keep you satisfied throughout the day and help manage your hunger. It can also help you maintain a speedy metabolism throughout the day.
- Include 1–2 snacks daily if you need it. Most snacks should fall between 100–200 calories. Higher calorie snacks may not promote weight loss.
- Snack as needed. If you’re not feeling hungry or it is close to your planned meal time, it might be wise to pass on your snack.
- Healthy snacks to try include: 1/2 cup cottage cheese and fruit, 2 oz of low-sodium beef jerky, 1–2 ounces of cheese, and carrots and hummus.
- Indulge in moderation.
Being able to enjoy favorite foods or the occasional treat is important when you’re finding a healthy eating pattern to maintain long-term. Even with the occasional sweet treat or indulgent meal, you can still lose weight.
- Schedule in a dinner out, a sweet treat, or alcoholic drink into your meal plan. Make sure items like these aren’t popping up frequently. Otherwise weight loss may prove to be more difficult.
- If planning on splurging a little, try to make other changes in your day or week to compensate a little. Maybe you go to the gym or take an extra walk or skip your afternoon snack.
- Talk to you doctor.
Set up an appointment to talk to your doctor about your weight loss goals. They may be able to guide you toward a healthy and safe weight and let you know if weight loss is safe for you.
- In addition, your doctor may be able to give you tools to help you lose weight. Many doctors use prescription appetite suppressants to induce weight loss in some people. These medications may not be safe or appropriate for everyone, so your doctor will most likely give you a physical prior to prescribing you the medication.
- Although weight loss medications may work without following a specific diet, you will see the best results when you combine medication with diet and exercise.
Method 3 Exercising for Weight Loss
- Increase baseline activity.
Baseline activity refers to your normal, day-to-day activities: walking to the car, going to the store or doing household chores.
Increasing your baseline activity may help support your weight loss.
- Baseline activity does not burn as many calories as planned exercise (like going for a 30 minute jog). However, it does burn a small amount of calories and has been shown to improve mood and increase energy.
- Include more baseline activities such as: parking farther away, taking the stairs instead of the elevator, or standing during commercial breaks.
- Avoid sedentary behavior as much as possible. Try to not sit or lay down to watch TV or use the computer for long periods of time.
- Add in aerobic exercise.
Cardio exercises or aerobic activity burns the most calories per minute. Adding in regular cardio to your week can help support your weight loss – especially when you’re not dieting.
- It’s recommended to perform at least 150 minutes or about 2 1/2 hours of moderate-intensity aerobic activity each week. To see additional results, increase your activity as needed or try adding in vigorous-intensity activity (which burns more calories per minute)
- Cardio activities include: running/walking, biking, hiking, using the elliptical or going to a aerobic dance class.
- Consult a personal trainer who is accredited to create a custom exercise plan that takes into account all of your goals and limitations/injuries.
- Incorporate strength training.
Although cardio burns a significant amount of calories, strength training can also help burn calories and support weight loss.
Include 1–3 days of strength training each week.
- Strength training is crucial to weight control. This type of exercise helps build and support muscle mass which may increase your metabolic rate or how many calories you burn throughout the day. Muscle is active tissue that consumes calories throughout the day — whether you worked out or not.
- Include exercises such as: weight lifting, isometric exercises like yoga or pilates, or use resistance bands/tubes.
Add New Question
How do I lose weight without exercise or diet?
It seems impossible to lose weight without exercise. However, you could follow these steps if you want a bit change in your weight: Drink plenty of water. Be active and do not be a couch potato. Eat in a bowl or plate which is smaller in size. Drink water instead of cola and fruit juices. Take plenty of protein in meals, especially in breakfast. Eat as much raw food as much you can. Walk instead of taking a car.
How do I lose weight without walking or eating healthy?
You might be able to lose a little by simply decreasing the amount of sugary foods you consume, but you’re not likely to make much progress without changes to your lifestyle.
How do I make my kid lose weight in five days?
If you care about your child’s health, you won’t pressure him or her to lose weight quickly. Fast weight loss methods are rarely healthy. Instead, encourage your child to eat more fruits, veggies, lean meats, and whole grains, and get him outside to exercise more.
How can I know how many steps I have taken in a day?
There are apps or watches/devices that will help you track your steps.
How can you lose 10kg in a week without dieting?
Does full fat milk help to gain weight?
How do I lose weight when dieting when I’m Hindu and vegetarian?
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- Eat regularly — research shows that healthy snacking can actually keep your hunger at bay. Just eat smaller meals instead of one or two bigger ones.
- Always speak to a doctor prior to starting any weight loss plan.
- The best way to lose weight is a combination of healthy lifestyle changes, diet and exercise. In addition, this has proved to be the best way to maintain weight loss long-term.
- Avoid sugary and processed food — they only give you short bursts of energy and they are high in fat and calories.
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From star-supported to science-backed, finding the correct diet program to lose weight and lifestyle can be an exercise in frustration – undoubtedly not the type of exercise you want right now! To make your search easier, we have pulled together the most popular diets, a comparison tool that gives each plan a Smart Rating based on skilled reviews from US News.
Greatest Diet Program to Lose Weight in General
The winner: Weight Watchers
Thanks to its flexibility, group support, and general popularity Weight Watchers came out way (weigh?) ahead of all other diet plans with a Smart Rating of 98/100. You are likely knowledgeable about its celeb endorsements. Jessica Simpson, Jennifer Hudson and Jenny McCarthy are all its fans. It’s all about the branded frozen foods at your local grocery store. But you will adore their new on-line platform that makes tracking your “points” simpler than ever.
Greatest Low Calorie Diet
The winner: The Volumetrics Diet
Salad bar fans rejoice! With its emphasis on broth-based soups, big salads, and other “high-volume, low-calorie” foods, the Volumetrics Diet program to lose weight guarantees you will slim down without starving. A Bright Evaluation of 96 means pros adore it for its emphasis on whole foods and veggies. Dieters adore it for the broad variety of fiber-packaged recipes that keep you full for hours.
Best Low Carb Diet
The winner: South Beach Diet
The South Beach Diet (Smart Rating 83) will have you slipping into your skinny jeans right away. Thanks to a high-protein, low carb meal plan that’s both “approved and highly regarded by specialists,” according to WebMD. This diet plan to lose weight is also well-loved by non-nutritionists: Former U.S. president Bill Clinton famously used it to drop dangerous abdomen fat and heal him of his fast food habit after inferior health needed open heart surgery.
Finest Authorities Approved Diet
The winner: The DASH Diet
The National Institute of Health (NIH) has been giving Americans diet advice for decades (remember learning the Four Food Groups in elementary school? That was all NIH.), but now they’ve released the DASH Diet. It combines years of normal weight loss tricks and research. Specialists were happy to notice they had added exercise and more practical food choices. With a Bright Evaluation of 97, physicians especially recommend this diet program to lose excess weight for folks looking to lower high blood pressure and reverse heart disease.
Greatest Diet for Total Health
The winner: The Mediterranean Diet
Can not afford a cruise to the Mediterranean (yet!)? At least you can eat like the magnificently wonderful and healthy individuals from the area. The Mediterranean Diet. Smart Rating 94, teaches you to eat like a Sicilian by incorporating more fish, olive oil, and veggies into your diet in order to maintain life-long health. Whether you’re trying to lose weight or not.
You don’t have to go on a crash diet in order to lose weight at a fast pace. There are plenty of healthy methods to losing weight, and employing any of the strategies below should yield you an impressive amount of weight loss.
There’s no need to do all ten at once, simply start with the one that resonates with you and implement those changes into your life until it seems effortless. It’s not about making the right choice, but making a choice and then making it right by sticking with it and not giving up if things don’t drastically change overnight. So pick one out and get started!
1. Eat 3 Meals Plus 2 Snacks
If you tend to skip breakfast, or have a tendency to overdo it at lunch or dinner, switching to 3 meals a day with two snacks will make all the difference. Time your snacks so that they see you through from breakfast to lunch, and from lunch to dinner. Resist the urge to eat after you’ve had dinner, as this can not only disrupt your sleep, but can be a problem for your digestive system as well.
You’ll find that many diet programs have you getting into the idea of eating multiple meals per day and smaller sizes at each, but really it’s just a matter of being strategic and making sure that you don’t run into a situation where you’re super hungry and haven’t planned out your next meal or snack and then grab anything just to appease your stomach.
2. Hydration Therapy (Drink More Water)
It’s easy to get dehydrated, and many of us are and don’t even realize it. Simply drinking more water has been shown to be an effective means of weight loss for many, as it can curb your hunger, and many times the signal for thirst is confused for hunger, so keeping a bottle of water nearby can be very helpful.
It’s also going to help your body flush toxins and other waste from your system, keeping your liver and your kidneys properly engaged. Being well hydrated also means you’ll have improved digestion, as your digestive organs suffer as well from a state of dehydration.
3. Get a Fitness Tracker
Getting an objective look at how much or how little you move per day can be the wake up call needed to spur on more activity. Today’s fitness trackers can record all sorts of data, including how many steps you take, how many stairs you take, and even how well you’re sleeping at night. this information is graphed and presented to you in easy to understand charts so that you can easily determine how good of a day or week you’ve had. You get instant gratification from trying to outdo your best performance, and some of the trackers out there actually make it into a game, translating your data into how high up a mountain you would have climbed.
4. Fill Your Plate with Superfoods
Check out our list of superfoods and start adding more and more of them to your daily meals. They are all designed to give your body all of the vitamins, minerals, and other nutrients it needs, while keeping your fat and calories down so that you can feel energized and light, rather than sluggish and heavy. The upside to eating these types of foods is that they’re helping you live a longer, happier life, as well as the short term benefit of a slimmer waistline and increased energy. The neat trick of filling your plate with good foods is that they’re bumping bad foods out of the picture.
5. Start Playing a Sport
It’s hard to get the motivation to exercise and get active, and getting involved in a sport makes it more fun, and also adds some accountability if you play a team sport or find a buddy to play with. It can be most any sport really, but of course you’ll want to pick one that has you moving around a lot if you plan on losing 3 pounds a week until you reach your goal weight. When you have a race coming up, or a game coming up, it’s easier to motivate yourself to get practicing or get training, rather than just finding the individual motivation to go for a run or to go to the gym.
6. Cut Out Sugar
Cutting out sugar can be hard for many because it is so prevalent in our society. Many sugary candies are labeled fat free, which is technically true, except that the body turns that excess sugar into fat, so in essence sugar is making you fat, and is also wreaking havoc on your blood glucose levels, which can lead to complications if left unchecked. You don’t have to go completely off sugar forever, but going cold turkey is the best way to eradicate it from your life, lose weight effectively, and kick any cravings you have. Once you reach the weight you want you can reintroduce it into your diet in small amounts if you find that you even want it anymore.
7. Walk One Hour Every Day
If you change nothing else in your lifestyle and simply start walking for an hour per day, you’ll see your weight reach its natural healthy level in no time at all. This doesn’t have to be a brisk walk either, you can simply go at a relaxing pace, but be sure you go for an hour. Take your walk outdoors in the sunshine for best results, although a treadmill can be used on rainy days. This is a great time to listen to audiobooks, or your favorite tunes to feel good, get your body moving, all in a low impact exercise that’s the most natural in the world.
8. Start Doing Yoga
Yoga is a great exercise for those that want to increase the mobility in their life, achieve an inner state of joy, and also to work up a sweat. You are stretching out the body, increasing flexibility, and allowing it to perform better, all in one activity. You can start off with whichever poses you find that you’re able to do, and work your way up to more complicated ones. It’s something you can practice just about anywhere, and the combination of stretching, strength training, and cardio is sure to help you shed the pounds. The nice part about yoga is that it’s very natural, so you’re not forcing the body to do things it wasn’t meant to do.
9. Cut Off Junk Food and Fast Food
It’s really hard to get rid of the junk food that surrounds us each day, but breaking this habit can do wonders for your health and wellbeing and is sure to show dividends when you do your weekly weigh-in. Not only is there no nutritional benefit from eating junk food, hence the name, but it also makes you feel lethargic and makes you less likely to engage in any sort of exercise. By cooking yourself real food you are able to have quality control over what is going into your body, and you’ll be cutting out things like trans fat, partially hydrogenated oils, MSG, and other nasties that can really make a mess of your internal organs, and the way you feel overall.
10. Build Lean Muscle
Building lean muscle is a way to increase your metabolism so you’re burning more calories each day, which in essence will help you lose the pounds. Be aware that when you start shifting your body structure so that it has less fat, and more muscle, you might not see much of a difference on the scale. When losing pounds you want to make sure that you’re tracking the right pounds, as a pound of muscle gained in exchange for losing a pound of fat will make a huge difference to your health, while showing no change on the scale. Get a scale that also measures your body fat percentage so that you can get an accurate reading on the progress you’re making.
Sticking to a conventional diet and exercise plan can be difficult.
However, there are several proven tips that can help you “mindlessly” eat fewer calories.
These are effective ways to reduce your weight, as well as to prevent weight gain in the future.
Here are 11 ways to lose weight without diet or exercise. All of them are based on science.
1. Chew Thoroughly and Slow Down
Your brain needs time to process that you’ve had enough to eat.
Chewing your food better makes you eat more slowly, which is associated with decreased food intake, increased fullness and smaller portions.
How quickly you finish your meals may also affect your weight.
A recent review of 23 observational studies reported that faster eaters are more likely to gain weight, compared to slower eaters.
Fast eaters are also much more likely to be obese. To get into the habit of eating more slowly, it may help to count how many times you chew each bite.
2. Use Smaller Plates For Unhealthy Foods
The typical food plate is larger today than it was a few decades ago.
This is unfortunate, since using a smaller plate may help you eat less by making portions look larger.
At the same time, a bigger plate can make a serving look smaller, causing you to add more food.
You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates.
3. Eat Plenty of Protein
Protein has powerful effects on appetite. It can increase the feeling of fullness, reduce hunger and help you eat fewer calories.
This may be because protein affects several hormones that play a role in hunger and fullness, including ghrelin and GLP-1.
One study found that increasing protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds in 12 weeks, without intentionally restricting anything.
If you currently eat a grain-based breakfast, then you may want to consider switching to a protein-rich option, such as eggs.
In one study, overweight or obese women who had eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast.
What’s more, they ended up eating fewer calories for the rest of the day and during the next 36 hours.
Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
4. Store Unhealthy Foods Out of Sight
Storing unhealthy foods where you can see them may increase hunger and cravings, causing you to eat more.
This is also linked to weight gain.
One recent study found that if high-calorie foods are more visible in the house, the residents are more likely to weigh more, compared to people who keep only a bowl of fruit visible.
Store unhealthy foods out of sight, such as in closets or cupboards, so that they are less likely to catch your eye when you’re hungry.
On the other hand, keep healthy foods visible on your counter tops and place them front and center in your fridge.
5. Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer.
Studies also indicate that a special kind of fiber, called viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.
Viscous fiber forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients and slows down the emptying of the stomach.
Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds.
A weight loss supplement called glucomannan is also very high in viscous fiber.
6. Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
One study in adults found that drinking half a liter (17 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories.
Participants who drank water before a meal lost 44% more weight over a 12-week period, compared to those who did not.
If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.
7. Serve Yourself Smaller Portions
Portion sizes have increased during the last few decades, especially at restaurants.
Larger portions encourage people to eat more, and have been linked to an increase in weight gain and obesity.
One study in adults found that doubling the size of a dinner starter increased calorie intake by 30%.
Serving yourself just a little less might help you eat significantly less food. And you probably won’t even notice the difference.
8. Eat Without Electronic Distractions
Paying attention to what you eat may help you eat fewer calories.
People who eat while they’re watching TV or playing computer games may lose track of how much they have eaten. This, in turn, can cause overeating.
One review article looked at the results of 24 studies, finding that people who were distracted at a meal ate about 10% more in that sitting.
However, not paying attention during a meal actually has an even greater influence on your intake later in the day. People who were distracted at a meal ate 25% more calories at later meals than people who were not distracted.
If you regularly consume meals watching TV or using your computer or smartphone, these extra calories can add up and have a massive impact on your weight in the long-term.
9. Sleep Well and Avoid Stress
When it comes to health, sleep and stress are often neglected. But in fact, both can have powerful effects on your appetite and weight.
A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin. Another hormone, called cortisol, becomes elevated when you’re stressed.
Having these hormones disrupted can increase your hunger and cravings for unhealthy food, leading to higher calorie intake.
What’s more, chronic sleep deprivation and stress may increase your risk of several diseases, including type 2 diabetes and obesity.
10. Eliminate Sugary Drinks
Added sugar may very well be the single worst ingredient in the diet today.
Sugary beverages, like soda, have been associated with an increased risk of many Western diseases.
It’s very easy to take in massive amounts of excess calories from sugary drinks, because liquid calories don’t affect fullness like solid food does.
Staying away from these beverages entirely can provide enormous long-term health benefits. However, note that you should not replace soda with fruit juice, as it can be just as high in sugar.
Healthy beverages to drink instead include water, coffee and green tea.