How To Lose Weight Without Dieting is the dream of many: no diet, no gym but no results.
Changing your habits to lose weight is difficult but also essential if you want to change unfortunately there are no magic and quick tricks to do it.
Find out with this article some tips to put into practice for “losing weight without diet”.
Losing Weight Without Dieting
You want to lose weight, but only when you hear the word ” diet ” do you change your mind because you imagine meals with foods that you don’t like very much or the effort of having to follow a pre-established meal plan, in which you do not have the freedom to choose what or when to eat.
It would be nice to be able to lose weight by eating and not exercising, perhaps even losing weight quickly, but if that were the case, everyone would already be thin and without extra pounds.
What to do? First of all, we need to clarify the meaning of the word “diet”, which literally means lifestyle, even if today it is frequently associated with the meaning of diet for weight loss and gives rise to an idea of deprivation and restriction: a negative reputation that certainly does not entice you to follow it.
Instead, the diet as a lifestyle should be seen as positive and a means that, well balanced and personalized, allows you to reach your goal in terms of weight, health, aesthetics, sports performance.
The weight loss diet is just one of the many possibilities and not the only meaning.
Having removed this negativity from the diet and understanding it as a precise and pre-established meal plan, it is still possible to lose weight without following precise rules, even if it is still necessary to follow some guidelines and advice, as you will discover.
Do not change any of your habits and continue to eat as you have always done it is unthinkable that it will lead to a different result from that obtained up to that moment.
Losing Weight Without A Diet: What Are The Causes?
There are those who manage to lose weight without following a diet: how do they do it? With good self-regulation, he eats a little less than he consumes and therefore loses weight, more or less quickly, without a precise pattern.
If you are used to eating certain quantities, being able to decrease the quantities is quite easy – although at the same time it is easy to compensate for this cut, perhaps exceeding as the days go by.
For example, to make the concept understood, Lucy always eats 5 biscuits every day, 1 cup of milk and 1 yogurt for breakfast, 150 g of pasta for lunch, and 250 g of fish for dinner.
She knows that these are the quantities and that to lose weight she has to eat a little less, so she starts eating 2 biscuits, 1 cup of milk, 1 yogurt, 100 g of pasta, and 200 g of fish: without too many calculations she still created the calorie deficit that allows her to lose a few pounds.
It is a method that works but to be taken with a grain of salt as there is the risk of creating an inappropriate and unbalanced diet, especially if you are not familiar with the world of foods, their composition, and your needs from a point of nutritional view: are you an active person? Do you have any deficiencies? How much space should you give to each macronutrient? etc.
10 Tips On Losing Weight Without A Diet
What to do in practice to lose weight? Having established that you need to eat less (the principle behind a low-calorie diet), the advice you can adopt are:
- At meals, eat vegetables before the rest
- Chew slowly
- Choose foods rich in water and dietary fiber
- Include snacks mid-morning and mid-afternoon to dull your hunger and avoid overdoing your main meals
- Don’t exclude whole categories of foods/macronutrients and don’t eat too little
- Try to limit the consumption of the products you keep in the cupboard and prefer those in the fridge
- Pay attention to the “additions”: how many teaspoons of sugar, how much oil, if any
- Distinguish hunger from appetite: the latter does not really imply the need to eat
- Forget the “-10 kg in 10 days!”: don’t be in a hurry, slimming takes time and perseverance
- Find habits that work
Eating vegetables before a meal, chewing slowly, staying hydrated and fibrous foods (fruit, vegetables, whole grains, legumes) is a useful choice to promote satiety and limit hunger at the same time: requiring time to chew and occupying volume in the stomach causes the anorectic hormones (which suppress hunger) to increase in level.
In addition, including snacks throughout the day helps to dampen hunger and avoid overdoing main meals.
This last aspect is also related to point 7, as it is easy to increase the calories a lot simpler with an extra teaspoon of sugar (for each daily coffee), a little more oil: they are densely caloric substances.
Finally, it is essential to be patient: when you change your eating habits, the question you have to ask yourself is “Would I eat this way for months (potentially my whole life)?”
If the answer is no, there is something to change, clearly by evaluating and modifying the critical aspects that prevent you from following the new diet in the long term.
Dieting Without A Diet
When you want to lose weight the things you hear are: “diet”, “take away sweets, pizza, chocolate, …” and “do sports”. Can you lose weight without listening to these tips or do they have a grain of truth?
Without Diet And Without Sacrifices
You can lose weight without having to give up the foods you like best: snacks, ice cream, chips, and pizza. However, these foods cannot fully cover your diet, as they are foods:
- poor in proteins, micronutrients, “good” fats, and risks of running into nutritional deficiencies;
- rich in sugars, “bad” fats (saturated, trans, hydrogenated), salt, which in excessive quantities lead to health problems.
A diet has also been devised in which you can eat exactly what you want: the IIFYM (If It Fits Your Macros) diet, whose contraindications, however, are precisely those just briefly listed.
Can I Lose Weight Without Diet and Exercise?
It is not mandatory to play sports to lose weight, but it is also true that this makes the weight loss process more difficult and leads to a worse result than if the subject were exercising. Why are sports recommended for those who want to lose weight? There are several reasons:
- It contributes to generating a caloric deficit, regardless of the activity performed
- It allows you to limit the cutting of food quantities, as the deficit is also given by physical exercise
- In low calorie, it creates favorable conditions for weight loss (for example, the uptake of glucose in favor of the muscle cell rather than the adipocyte)
Is It Possible To Lose Weight Without A Diet And Without A Gym?
As you will have understood, losing weight without a set and rigid diet and without a gym is possible, but it is also very difficult.
Maintaining lean mass and losing fat is (or should be) the goal of effective weight loss and doing the gym also helps in this.
Without an optimal diet and without training, it is easy for weight loss to be due not only to a good decrease in adipose tissue but also in muscle.
The decrease in muscle mass is not an indication of good weight loss and health, as the contractile tissue is metabolically active and contributes to weight loss.
Conclusion On The Low-Fat Diet
Losing weight without a precise and very rigid and difficult-to-follow food plan is possible, but you need a good awareness of how much you are eating and of the composition of the foods.
There is a risk of creating drastic, unbalanced, not optimal diets for the purpose of weight loss.
For this reason, a personalized diet is a good compromise for those who do not want to follow a too rigid and restrictive diet but at the same time want to lose weight effectively.