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10 ways to lose weight without diet

10 ways to lose weight without diet

Certainly, there are ways to lose weight without diet. There are many diets that make you lose weight quickly, leaving you feeling hungry and deprived. But what is the benefit of losing weight quickly and recovering it quickly?

To keep excess weight permanently, it is best to lose weight slowly. Many experts say that you can lose weight without diet, meaning without "dieting". The key is to make simple adjustments to your lifestyle.

10 ways to lose weight without diet
10 ways to lose weight without diet

Let's learn about 10 ways to lose weight without diet

Losing one pound of fat equals burning 3,500 calories. Burning 500 calories a day through dietary adjustments and exercise can help you lose about one pound per week.

If you only need to maintain your current weight, burning 100 calories a day is enough to avoid a weight gain of 1 to 2 pounds per year.
This article in hand presents 10 simple and no-fuss strategies to help you lose weight without a strict diet.

How to lose weight without diet ?

1- Eat breakfast every day

One of the common ways to lose weight without diet is to eat breakfast every day. "A lot of people think skipping breakfast is a great way to cut calories, but usually they end up eating more throughout the day," says Elizabeth Ward, author of The Pocket Idiot's to New Food Pyramids.

When you eat breakfast, your BMI is lower than the breakfast eaters and you are performing better, whether at school, in a conference room, or anywhere. Try a bowl of whole grains with fruit and low-fat dairy.

2- Close the kitchen at night

Set a time when you will stop eating so that you don't give in to late-night snacks or mindless snacks while watching TV.

Have a cup of tea, suck on a hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner. But then brush your teeth until you are less likely to eat anything else.

3- Choose liquid calories wisely

Sweetened drinks do add up to calories, but do not reduce hunger as solid foods do. Satisfy your thirst with water, warm citrus water, skimmed or low-fat milk, or small portions of 100% fruit juice.

Try a cup of nutritious and low-calorie vegetable juice to keep you hungry between meals. Be aware of the calories in alcohol.

4- Eat more fruits and vegetables

Eating fruit and vegetable sauce is one of the best ways to lose weight without diet. Eating plenty of low-calorie fruits and vegetables helps prevent other foods that are high in fat and calories. Try starting your lunch or dinner with a vegetable salad or a bowl of broth soup.

Include lots of fruits and vegetables on your plate, and in every snack, your diet should be rich in vitamins, minerals, phytonutrients and fiber.

5- Eat whole grains

By replacing whole grains with refined grains like white bread, cakes, biscuits, and pastries, you are adding much-needed fiber and filling up faster so you're more likely to eat a reasonable portion.

Choose whole-wheat bread and pasta, brown rice, bran flakes, popcorn, and wholegrain crackers.

6- Eat foods rich in fiber

Eating high-fiber foods might increase satiety, which could help you feel full for longer. Studies also show that one type of fiber, viscous fiber, is especially beneficial for weight loss. It increases fullness and reduces food intake.

The viscous fibers form a gel when in contact with water. This gel increases the time of absorption of nutrients and slows the emptying of your stomach.

7- Add more steps in your daily routine

Get a pedometer and gradually add extra steps until you reach 10,000 a day. Throughout the day, do everything you can to be more active at a brisk pace while talking on the phone, or take your dog for an extra walk, the presence of the pedometer acts as a constant trigger and reminder.

8- Eat protein at every meal

Protein has powerful effects on appetite. It can increase the feeling of satiety and fullness, as it reduces hunger and helps you eat fewer calories, which also makes it one of the best ways to lose weight without diet.

Protein affects several hormones that play a role in hunger and satiety, 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 over 12 weeks, on average, without intentionally restricting any foods.

If you currently eat a cereal-based breakfast, you may want to consider switching to a high-protein meal, such as eggs.

In one study, obese women who ate eggs for breakfast ate fewer calories at lunch compared to those who ate a cereal-based breakfast.

Plus, they ended up eating fewer calories for the rest of the day and for the next 36 hours.

Some examples of high-protein foods include chicken breast, fish, Greek yogurt, lentils, quinoa, and almonds.

9- Make small changes

Use low-fat products from salad dressing, mayonnaise, dairy products, and other products. You can effortlessly cut calories if you use low-fat and lightweight products, and if the product is mixed with other ingredients, no one will ever notice.

10- Drink water regularly

A good way to lose weight without diet. 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 ounces) of water about 30 minutes before meals reduced hunger and reduced calorie intake. Participants who drank water before a meal lost 44% more weight over 12 weeks compared to people who did not.

If you replace calorie-laden drinks like soda or juice with water, you may see good results.