15 Ways to Lose Weight Without Dieting

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Millions of people in the U.S. try special diets like keto every year. Many of these crash diets result in fast weight loss. But many experts question their safety, especially when they greatly restrict certain food groups. Not to mention, once you stop following the restrictions of a diet, you're likely to regain the weight.

If you want to change your weight, one thing you might want to try is quitting dieting altogether. Try the following tips instead. They're all backed by experts and evidence. And they're all things you can do long-term to lose weight and improve your health.

How do you lose weight without dieting?

Here are 15 strategies to help you meet your weight loss goals.

1. Set realistic goals

Danielle Crumble Smith, RDN, LD, a registered dietitian nutritionist, recommended limiting your weight loss to 1 lbs to 2 lbs per week, which is a realistic goal that can keep you motivated.

"Losing 10 pounds in 2 weeks might sound nice," she said. "But it would not be healthy and is far more likely to come back plus some."

2. Exercise regularly

Physical activity can help you lose weight. It can also help you build muscle mass, improve your balance, and make your body feel better.

3. Drink plenty of water

Drinking more water can help you feel full, lose weight, and lower your body fat.

4. Eat more fiber

Making some changes to what you eat and drink can help with weight loss. The goal isn't to follow a diet, but to make some changes or additions that can support your goals. You can start with fiber.

According to Crumble Smith, fiber has many benefits, including that it:

• Takes longer to digest and keeps you fuller for longer

• Helps regulate blood sugar, reduces sugar cravings, and reduces energy crashes

• Promotes bowel regularity

• Fuels healthy gut bacteria

5. Pile up your plate with veggies

Crumble Smith recommended filling half your plate with vegetables. "In addition to providing your body with essential vitamins, minerals, and antioxidants to support healthy metabolism and overall health, the volume from veggies will fill you up for a very small amount of calories," Crumble Smith said.

6. Don't forget the protein

When you can, make sure you're getting plenty of protein in what you eat. Choosing lean proteins when possible, along with a variety of foods like fruits, vegetables, and whole grains will help you get the nutrients your body needs, said Crumble Smith.

7. Get plenty of sleep

Your sleep patterns can affect your weight. People who don't get enough shut-eye tend to snack more on foods high in fat and carbs. And people who sleep well are better able to maintain a comfortable weight, feel energized, and control snacking.

8. Manage stress

Many people reach for high-calorie comfort foods during periods of stress. Using stress management techniques like breathing exercises, meditation, and muscle relaxation could compliment other weight loss strategies on your journey.

9. Don't skip meals

"Skipping meals only backfires and perpetuates a vicious cycle of restricting then overeating," said Crumble Smith. "When you eat balanced meals and snacks at consistent intervals, it is much easier to make healthy choices and keep portions in check because you aren't overly hungry."

10. Cook at home

Studies suggest that people who cook at home tend to eat healthier while consuming less sugar and calories. You have more control over ingredients when you eat meals at home. It's something to consider if you're trying to lose weight.

11. Eat more slowly

People who take their time eating a meal enjoyed it more, were more satisfied, and said they felt fuller longer, according to some research. You might want to work on slowing down by trying out mindful eating.

12. Seek professional help

"If you feel like you've struggled for a while, consider reaching out to a registered dietitian or other healthcare professional and get labs done," said Crumble Smith.

"Factors like insulin resistance and impaired thyroid function can impact our ability to lose weight. Knowing what to target can be extremely helpful."

13. Track your progress

A weight-loss journal or app can help you track your meals, snacks, and physical activity. It's a good way to become aware of what factors impact your weight loss goals.

14. Use a smaller plate

Serving your meals on smaller plates may help you control overeating, according to some research. Try replacing a regular-sized dinner plate (about 10.5 inches) with a smaller plate (around 9 inches).

15. Be patient and kind to yourself

"Weight loss is a journey," said Crumble Smith. "It's important to be patient and practice self-compassion. Celebrate small successes along the way to keep yourself motivated."

Benefits of losing weight without dieting

"Losing weight without relying on restrictive diets has several benefits that contribute to long-term success, psychological well-being, and overall health," Crumble Smith said.

The following are some benefits to consider.

Sustainable weight loss

"People are more inclined to stick with balanced eating habits and regular physical activity if they do not feel restricted or deprived," said Crumble Smith.

Psychological well-being

People who diet often experience stress, unrealistic body image concerns, and low self-esteem. A nutritious, balanced diet can improve your mood, mental health, and well-being.

Increased energy

When you don't eat enough calories and take in enough nutrients, your body tends to tire out more quickly.

"A more balanced approach provides the body with sufficient energy, improving overall vitality and well-being, supporting sustainability," said Crumble Smith.

Reduced risk of eating disorders

"Strict, restrictive diets can trigger disordered eating behaviors," said Crumble Smith. "A non-diet approach that focuses on eating more whole, unprocessed foods encourages eating in response to hunger cues and nutritional needs. This increased awareness of your body's needs helps you learn how to make choices long-term that support overall well-being."

Personalized meals

Diet plans typically tell you what you can and can't eat. Not dieting allows for flexibility, cultural preferences, and personal taste, "making it more enjoyable and easier to maintain," said Crumble Smith.

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