Lose Weight without Dieting: Seven Helpful Changes

The application of some strategies in your diet allows you to have better nutrition to achieve healthy weight loss, without the need to follow hypocaloric or dangerous diets.
Lose Weight without Dieting: Seven Helpful Changes

Last update: 23 May, 2021

There are several strategies that can help you lose weight without dieting. While eating habits continue playing a major role in your diet, it’s not absolutely necessary to follow a specific hypo-caloric regime in order to get good results.

In fact, the popular “miracle” diets aren’t so trendy anymore, because many have been proven not to give good results on a medium to long-term basis. Instead, making some modifications in your regular eating habits can provide satisfactory and permanent results.

Also, having a proper supply of nutrients can help you maintain an optimal level of physical and mental energy. Are you still unable to lose weight? Don’t go with dangerous diets. Instead, apply the tips below.

7 Changes that Can Help You Lose Weight without Dieting

The best way to lose weight without dieting is to change your mentally regarding food. Many people usually relate the term “diet” with restrictive plans that promise to get rid of pounds within a matter of just a few days or weeks.

However, instead of being beneficial, these dietary models are harmful and can lead to that unwanted “yo-yo effect.” Once you’re done with the diet regime, your body will lack nutrition and regain all the weight you’ve lost.

Hence, the importance of understanding that a good diet consists of being part of your lifestyle. Your diet should include all groups of nutrients in order to control your calorie intake without going to any extremes. What changes can you make?

1. Eat more often

Lose Weight without Dieting

One of the keys to having an active metabolism is eating five to six meals smaller meals a day. So, instead of enjoying three healthy meals, it’s best to divide your portions every 3 or 4 hours. This keeps your blood glucose levels balanced and reduces the need for overeating.

2. Eat breakfast every day

You should definitely kick to the curve your bad habit of skipping breakfast in order to eat fewer calories. To lose weight without dieting, it’s essential to eat a full and complete breakfast every day, which should contain about 25 % of your total daily calorie intake.

Try to avoid eating at commercial bakeries and coffee shops, and opt to healthier options such as:

  • Oats and cereals
  • Natural yogurt
    Nuts and seeds
  • Egg whites (at most one egg yolk)
  • Fruits and vegetables
  • Turkey ham
  • Olive oil

3. Increase your water intake

Lose Weight without Dieting

Water’s always the best drink for your body. Not only when it comes to losing weight. It hydrates, promotes multiple processes, and, in addition, contributes to the elimination of liquids and waste from the body in a natural way. In addition, it helps to appease emotional hunger.

It also keeps you feeling full longer and calms your cravings to eat.

4. Avoid eating added sugar

Although foods with sugar are delicious and addictive, it’s essential to limit your intake. Unfortunately, this substance makes it more likely to help metabolic disorders appear such as diabetes and being overweight. Avoid adding it to your meals and look for it on products such as:

  • Commercial bakeries
  • Sweets and candy
  • Jams and dressings
  • Soft drinks
  • Breakfast cereals

5. Consume more protein

In all healthy eating plans, it’s essential to add protein sources with high biological value in order to lose weight. This macro-nutrient intervenes in metabolic functions, helps increase muscle mass, and regulates the activity of certain hormones.

You can get it from foods like:

  • Fish and Seafood
  • Lean meats (chicken and turkey)
  • Legumes (lentils, soy, beans, etc.)
  • Nuts and seeds
  • Eggs
  • Avocados
  • Serrano ham
  • Whey and cheese

6. Start an exercise routine

Lose Weight without Dieting

The most effective way to lose weight without dieting is by maintaining a regular exercise routine. This healthy habit complements the effects of balanced diets by boosting your metabolic functions. By the way, it can also calm your anxiety and improve your overall good health.

Some recommended activities are:

  • Brisk walking
  • Jump rope
  • Bike riding
  • Going to the gym
  • Taking dance lessons
  • Taking swimming lessons
  • Practicing yoga or pilates

Check this article out, too: Can You Burn Calories When You Practice Yoga?

7. Cooking at home

People who usually eat out have more difficulties keeping their weight down. Therefore, the final recommendation to achieve a healthy weight is cooking at home. This will allow you to better combine foods and moderate your calorie intake.


A balanced diet is the best way to lose weight and maintain a healthy weight. Although miracle diets are tempting, they don’t provide any good results on a long-term basis. Therefore, it’s best to make small changes to your diet in order to have better nutrition each day.

Likewise, it’s essential to be patient and consistent when following these tips. Although these strategies help with weight loss, their effects vary depending on the metabolism and condition of each individual.

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