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It’s officially a new year and time to set new goals. This time of year, many of us are motivated to lose weight and feel our best.
However, studies have shown that most diets don’t work.
The majority of people who try to diet end up failing within 2 months. Even worst, most people will end up gaining back all of the weight they had lost and sometimes more!
Instead of dieting, learn how to lose weight naturally with these simple and effective tips.
How To Lose Weight Without Dieting
If you’re ready to start making lasting healthy changes, try these 20 tips to start losing weight and living a healthy lifestyle.
These tips are easy to begin and so effective!
Breakfast is the most important meal of the day, especially when it’s done right. A well-balanced breakfast can set your day up for success by keeping you full and energized all morning long.
Aim for a breakfast that is high in protein and fat and low in carbohydrates and sugar. I like to try to add a serving of vegetables to my breakfast as well to start my day off one serving closer to my goals.
Some of my favorite healthy breakfasts are green smoothies, egg muffins, or oatmeal with peanut butter.
Whether you prefer something savory or sweet, try to eat a well-balanced breakfast each day.
Drink More Water
Simply drinking more water provides numerous health benefits for your body. Water helps to increase your metabolism, improve your digestion, and helps keep you full in between meals.
Also, water doesn’t have any calories or sugar, so if you’re someone who tends to drink soda or sugary drinks, switching to water will help you lose weight very quickly.
Avoid Late-Night Snacking- Close the kitchen after dinner
This is something that a lot of people struggle with. The mindless late-night snacking adds up to many unwanted calories that just sit all night long.
Studies have shown that people who eat close to bedtime tend to gain weight and have less restorative sleep (HealthLine).
If you find that you eat healthy all day, but at night time seem to have uncontrollable cravings try a few things.
First, try to add in an extra treat earlier in the day. If you usually crave a bite of dark chocolate every night, try to eat it in the afternoon or right after dinner. This way it won’t be right before bed.
Second, if you find that no matter what your cravings are out of control at night, take a mindful pause and evaluate how you’re feeling.
Are you exhausted? If so, put yourself to bed. Are you bored? Find a different activity to do? Still hungry? Try to eat a larger dinner tomorrow.
Whatever it is, try to “close” the kitchen at night time and make late-night snacks off-limits.
Eat More Vegetables and Fruit
One of the easiest ways to lose weight without dieting is by adding in more nutritious foods such as fruits and vegetables.
When you meet your body’s nutrient demands through eating fruits and vegetables, you’ll crowd out cravings for less-healthy options.
If you’re not a big veggie eater, try these hacks to learn to add more to your diet.
Try to use a meal planner to track how many servings you’re eating each day and see if you can increase more.
Start small, but aim for 4-6 servings per day.
You can grab my free meal planner here to help you get started.
Control Your Stressors
Excess stress is hard on the body and leads to weight gain in a number of ways.
When you stress frequently, your body releases cortisol which is known as the “stress hormone”. This hormone actually causes you to retain fluid and gain weight.
Also, many people use eating as a clutch when they are stressed. Stress-eating is extremely real for so many people.
So to try to lose weight, work on addressing your underlying stress levels. Learn more tips on managing your stress.
More Grains and Whole Foods
Look at the ingredients of what you’re eating. Make sure that they’re real whole foods, not chemicals.
Try to get into the habit of reading labels. Always aim to buy food made from ingredients you can pronounce.
Cutting back on portion size is another easy way to lose weight. When we’re eating, it’s so easy to overindulge and consume way too many calories.
Make sure you’re aware of what a recommended serving size is of what you’re eating. Also, always serve food on a plate or in a dish rather than eating right out of the box.
Also, make sure you’re not eating until you’re too or uncomfortably full. Try to use a hunger scale to learn how to eat until you’re pleasantly full.
Another easy way to lose weight without dieting is by exercising or simply moving more. If you don’t know where to get started exercising, try one of my favorite YouTube workout channels.
Also, try to add more steps and movement into your everyday life. Take the stairs instead of the elevator, park further away in the parking lot.
Whatever works for you, try to add in more movement each day.
Make Healthy Swaps When Possible
There are many healthy swaps you can make to your favorite dishes that will help you save on calories without sacrificing the foods you love.
Some low-calorie swaps to try are cauliflower rice for rice, zoodles for noodles, chickpea pasta for pasta.
Look at the foods you usually eat, especially those high in white flour or carbs. Try to find a healthier way to cook them.
Many people are guilty of eating too quickly. When you eat quickly, many times you overeat before your stomach even processes how much you’ve consumed.
Try to consciously chew slower the next time you eat.
This will help you process your fullness level as you’re eating. Also, you’ll be surprised to find how much more you enjoy your food when you slow down and process every bite.
Don’t Eat Out of The Container
In addition to monitoring your portion size, it’s important to always pour food into a bowl. If you’re eating a less healthy snack, try to use a smaller bowl. This will give you the illusion of a larger portion and will help you feel more fulfilled.
Increase Your Protein and Fat Intake.
Studies have shown that people on a higher protein and fat diet are more likely to feel full and satisfied throughout the day (HealthLine).
Try to incorporate a source of protein and fat into every meal. You won’t feel hungry an hour or two later and will be less likely to search for snacks in between meals.
Keep Healthy Options in the Front
Try to keep vegetables and fruit in plain sight. When you’re stocking your refrigerator, keep chopped vegetables in the front so they’ll be the first thing you see when you’re searching for a snack.
Also, hide the less healthy options.
If you feel the need to keep chips and other snack foods in the house, keep them out of sight. The saying out of sight out of mind certainly has some validity to it.
Increase Fiber Intake
In addition to eating more protein and fat, it’s important to include a lot of fiber in your diet.
Fiber helps improve digestion, keeps you full throughout the day, and provides numerous other health benefits including lowering your cholesterol.
Add more fiber to your diet every day to reap these benefits.
Eat Without Distractions
When you’re eating, tv and electronics should be turned off. Also, avoid eating while driving or working.
Try to dedicate time to eating and focus on the food in front of you.
Say Goodbye To Sugary Drinks
Sugary drinks are loaded in empty calories. The sugar and calories may be adding up and affecting your overall weight more than you realize.
If you drink one Snapple Iced Tea per day, you consume an extra 140 calories and 40 grams of sugar!
According to Health.gov, women should be consuming no more than 25 grams of sugar per day on average. This one drink is already more than what you should have all day!
Now if you’re someone who’s drinking more than one sweetened beverage per day, you’re going way over the sugar limit. This is adding up to extra calories and extra fat on your body.
Get Enough Sleep
Adequate sleep is one of the most important factors of a healthy lifestyle. If you don’t sleep enough, your body releases extra cortisol which makes you gain weight. Also, people who are sleep-deprived are more likely to crave unhealthy junk food and sweets for quick energy bursts (Healthline).
To avoid this, aim for 7-8 hours each night. If you’re not sleeping well, try these sleep tips.
Planning ahead is one of the best ways to lose weight and eat healthy.
When you have a solid meal plan, you’re more likely to eat healthy options you’ve purchased and prepared.
Otherwise, when you’re hungry you’ll grab a quick and unhealthy option. Learn more about how to meal plan for beginners.
Eat More Nuts
Nuts are one of the best healthy snacks to always have on hand.
Nuts are high in protein, fat, and fiber. Snacking on nuts keeps you full and satisfied.
Plus, if you’re someone who craves salty snacks, nuts are the perfect alternative. They’ll satisfy your cravings without the empty calories of potato chips or other unhealthy snacks.
Treat Yourself Sometimes
If you go on a crash diet where you deprive yourself of everything you love, chances are it won’t stick. The key is to increase the healthy options, but allow for indulgences occasionally.
If you’re craving a cookie, it’s ok to give in and enjoy that cookie once in a while. Make sure to keep it in moderation though.
The best time to start a lifestyle change is now! Don’t keep putting it off for another month or another holiday.
Join me for a 30-day challenge to jumpstart your weight loss and finally start seeing results.
Also, for more tips on losing weight, you’ll love this post on meal planning for beginners.