Losing weight with simple changes

How to Lose Weight Without Dieting and Exercise

Max. D Gray
By Max. D Gray. Updated: March 25, 2022
How to Lose Weight Without Dieting and Exercise

Although it seems like a myth, the truth is that you can lose weight without dieting or exercising. You just need to modify some of your eating habits and enjoy a healthier diet with less fat, to speed up your metabolism. Many people believe that weight loss requires a lot of effort and strong willpower but that's not exactly true. You only need to make some minor changes in your diet and you will see how the weight drops off in a gradual and healthy way. In this oneHOWTO article we tell you how to lose weight without dieting and exercising so you don't need to stop eating the food you like.

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  1. Spread out your calories
  2. Big breakast, small dinner
  3. Eat more protein...
  4. Choose brown over white
  5. No sugar
  6. Trick your mind
  7. Healthy snacks
  8. Food prep
  9. Eat at the table
  10. More water and less alcohol
  11. Ditch the oil (or use little)
  12. Lemon boosts your metabolism
  13. Have a cuppa
See more >>

Spread out your calories

Let's begin with a basic tip that lets you lose weight without dieting and that is to have 5 meals a day. The main reason for this eating technique is to ensure you're not too hungry when you get to your main dishes (lunch and dinner) and to speed up your metabolism. Making your metabolism work all day boosts natural fat burning. Therefore, if you want to lose weight you must spread out all your food in 5 goes and don't skip any. It sounds too good to be true but it will keep your body constantly digesting.In addition, take a look at these life hacks for weight loss that will be a great aid too!

How to Lose Weight Without Dieting and Exercise - Spread out your calories

Big breakast, small dinner

Follow this food tip: "Eat breakfast like a king, lunch like a prince and dinner like a pauper". This phrase sums up perfectly how you can have a healthy diet and still eat the food you like. The first hours of the day are when you need to have the majority of your calories because your body will burn them off throughout the day. At night you should be more careful of what foods to have for dinnerin order to lose weight.

How to Lose Weight Without Dieting and Exercise - Big breakast, small dinner

Eat more protein...

...and cut down on carbohydrates. We're not saying that you can't eat a delicious bowl of pasta or rice but just that you should limit it to once a week and opt for more protein-rich foods such as legumes, fish or eggs. And having lean meats and white fish is even better because they are low in fat. If you are a vegetarian or vegan, bulk out your meals with chickpeas, lentils, red kidney beans and more! Protein affects several hormones that play a role in hunger and feeling full, including ghrelin and GLP-1.

How to Lose Weight Without Dieting and Exercise - Eat more protein...

Choose brown over white

Eat carbohydrates that are complex and wholegrain. There isn't much difference in taste between white and wholegrain pasta and yet, the difference in quality is immense. Remember that white bread gets its color because the flour has been refined, so most of the nutrients are gone. Wholemeal flour, on the other hand, contains nutrients such as fibre that helps to regulate bowel movements and can be absorbedslowly. So change this habit and replace your white carbs with wholegrain ones. It is one of the best tips to lose weight without dieting and still being able to eat the dishes that you love.

How to Lose Weight Without Dieting and Exercise - Choose brown over white

No sugar

Ban sugar from your diet with low-calorie substitutes. Instead of going to the supermarket and buying a bag of white sugar, get a sweetener (either liquid or powdered, whatever you want) or other substitutes such as Stevia, a natural plant with the great power to sweeten. It is a simple thing to do in your everyday life and it will help you stop from putting those unnecessary calories into your body.

How to Lose Weight Without Dieting and Exercise - No sugar

Trick your mind

Another simple way to lose weight without dieting is to use psychology. By this we mean that we often eat out of anxiety and don't pay attention to our portion sizes. Therefore, a good way to trick your mind is to use small plates instead of big plates and serve your food on them. You won't be able to fit the same amount onto a small dish but your mind will see a full plate and you will feel 'mentally' satisfied with what you have got. Large portions encourage us to eat more, even when we are full. Are your eyes bigger than your belly?

How to Lose Weight Without Dieting and Exercise - Trick your mind

Healthy snacks

To lose weight without dieting it is important to be careful about the foods that you eat between meals to stop you from feeling hungry. First of all, remember that if you do have 5 meals a day you are not likely to feel hungry because your body will have been getting food throughout the day.However, there are days when we still feel hungry and crave a snack so it is important to know what's healthy. Here we give you some examples of healthy snacks that you can have without gaining weight:

  • Seasonal fruit
  • Low-fat yoghurt
  • Natural juices
  • Diet snacks (you can have low-fat chocolate when your body needs something sweet and you won't put on weight in the same way. You should only have these snacks once every so often because even though they aren't as fatty, doesn't mean that they won't make you gain weight.

One tip is to hide any unhealthy treats and leave out healthier snacks in visible spots around your home.

How to Lose Weight Without Dieting and Exercise - Healthy snacks

Food prep

Plan your meals - There are days when we don't know what we want to eat for a healthy dish, so it is important to plan your meals. Or, keep some ideas for low-calorie recipes in your kitchen for inspiration when you don't know what you feel like eating. This way, you can avoid eating a frozen pizza or ordering a Chinese takeaway. It is also recommended to plan what you need to buy at the supermarket and always have food that you need in the house. OneHowto can give you some tips on how to organize a healthy menu.

How to Lose Weight Without Dieting and Exercise - Food prep

Eat at the table

Another basic tip to avoid gaining weight is to eat in a dining setting. When we eat in front of the TV, the computer or on the move, we are distracted and don't realise how much we are eating. So it is important that when you're eating, you concentrate on your food and stay away from other distractions. Another tip we can mention here is to chew slowly and thoroughly. Fast eaters are generally more susceptible to obesity.

How to Lose Weight Without Dieting and Exercise - Eat at the table

More water and less alcohol

Another fundamental step if you want to lose weight but don't want to diet is to drink more water. Have 8 glasses a day to cleanse the body and help it get rid of fluid retention. Also, it is important to stop drinking alcohol in order to cut out the unnecessary calories you put into your body with every sip. Swap that glass of wine with your meals for a glass of water and keep alcohol for the weekends. It is very easy to do and it will help you lose weight fast. Remember not to binge at the weekend just to make up for the calories you have saved! Otherwise you will be back to square one.

How to Lose Weight Without Dieting and Exercise - More water and less alcohol

Ditch the oil (or use little)

Cook with less oil and season your dishes with spices. Oil is also one of the foods that adds a lot of fat to your diet. Most people use a lot of oil when they cook to give their dishes more flavor and this can be replaced by spices, without adding a single extra calorie to your meal. So cook with less oil and instead make your chicken breasts with thyme, lemon, a touch of oregano, herbs and so on. Your recipes will be delicious and will have barely any calories.Here are some alternatives to learn how to cook without oil or butter.

How to Lose Weight Without Dieting and Exercise - Ditch the oil (or use little)

Lemon boosts your metabolism

Drink lemon juice on an empty stomach. This is one of the healthiest habits and is growing in popularity. Lemon is a satisfying food that helps cleanse the body and acts as a natural diuretic. So if you take it on an empty stomach you can get the most out of its benefits and increase its antioxidant power. Another great method to lose weight without dieting.

How to Lose Weight Without Dieting and Exercise - Lemon boosts your metabolism

Have a cuppa

Use teas and infusions to lose weight. Some herbs work perfectly to help you lose weight without dieting and their properties can help us to burn more fat naturally and purify our body. Green tea, horsetail tea, grapefruit tea, barberry tea, ginger tea and oolong tea are the best drinks to help us lose weight.

How to Lose Weight Without Dieting and Exercise - Have a cuppa

As well as the aforementioned tips, ensure you sleep well to avoid stress. Stress just makes you feel like you need more food than you do. And, a lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to Lose Weight Without Dieting and Exercise, we recommend you visit our Family health category.

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1 comment
Please send me some menu on how to eat healthy and avoid allegies and I also have a blemishes problem
OneHowTo Editor
Hi Lebo,
Here is an article where you can find examples of healthy menus: http://food.onehowto.com/article/how-to-organize-a-healthy-menu-25.html
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How to Lose Weight Without Dieting and Exercise