Most diets don't work. It's a good thing, then, that you can lose weight without dieting. The word diet brings to mind deprivation from radical, temporary changes in eating habits that don't translate into long-term weight loss. What does work are lifestyle and food choices that help you take the weight off and keep it off.
Get Active
Get active to burn calories and lose weight without dieting. Regular aerobic activity is best, but there are also other ways to work more movement into your days and shed pounds. Just burning an extra 100 calories each day can add up to a 10-lb. weight loss over the course of a year. You can do that by walking a mile in 20 minutes, jogging for 10 minutes, cleaning house for 30 minutes or mowing the lawn for 20 minutes.
Get a Good Night's Sleep
A good night's sleep -- which means a full eight hours -- may play an important role in weight management. Researchers at the Howard Hughes Medical Institute of Stanford University found that inadequate sleep caused increased appetite and weight gain by affecting the appetite-controlling hormones leptin and ghrelin.
Slow Down
Slow down when you eat and lose weight without dieting. Set a timer for 20 minutes and then pace yourself, chewing each bite thoroughly and savoring the flavor of the food you're eating -- you'll get more satisfaction and pleasure from less food.
Trick Yourself
Use smaller dishes to trick yourself into eating less, painlessly. Trade your dinner plate for a lunch plate, and automatically eat 100 to 200 fewer calories. It may not seem like much, but it can add up to a 10- to 20-lb. weight loss over the course of a year without dieting, according to a study by Brian Wansink, PhD, of Cornell University.
Choose Healthier Foods
Instead of calorie-dense fast foods and baked goods, make healthier choices. Fill up on plant-based foods, which are higher in fiber and nutrition and lower in calories. Make fruit and vegetables a part of every meal. Eat whole-grain foods, such as whole wheat bread and brown rice, in place of refined grains, such as white bread and white rice. Opt for low-fat dairy products and lean meats.
Soup it Up
Enjoy a bowl of broth-based soup, such as minestrone or miso, before a meal to curb your appetite so you'll eat less. Avoid cream-based soups, which can be high in fat and calories.
Watch What You Drink
Liquid calories count, too. Just one regular soda has 10 tsp. of sugar, and that double mocha java from your favorite coffee shop can have a surprising amount of calories. Ditch those drinks and learn to love low-calorie beverages instead, such as sugar-free iced herbal tea and sparkling water.
Control Portion Size
Huge bagels, large fries and heaping plates of pasta have become the new normal, and waistlines have expanded in pace with expanding portions. Instead, choose modest portions at every meal -- it's a consistent habit of slim people. When at a restaurant, put half of the entree in a take-home box before you start to eat, or split it with a friend.
References
- RxList: Weight Loss Slideshow: 24 Ways to Lose Weight Without Dieting
- U.S. News & World Report Health: 6 Weight-Loss Tricks That Don't Involve Dieting or (Much) Exercise
- PubMed.gov: Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index
- Mayo Clinic: Weight Loss: 6 Strategies for Success
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