Obesity Weight Loss

8 proven ways to lose weight without dieting

Obesity Weight loss

When it comes to shedding excess fat, it’s obvious that dieting can help you burn off those extra pounds. However, while eating less can help you have a fitter body, many people find the process of counting calories and depriving themselves of their favorite foods taxing and, as a result, find it hard to stick. on a strict diet. Fortunately, there are various proven ways to lose weight without dieting.

You will need to make some changes. However, instead of reducing your food intake and dealing with dieting mental issues, you can lose weight by increasing your activity, changing meal times, or even using certain tricks to boost your metabolism. Using these tips together can result in significant weight loss. Here are 8 proven ways to lose weight without dieting.

1. Do cardio in the morning before eating

Cardio exercises such as running, cycling, or stair climbing can do wonders for burning calories and reducing your body fat. And while those who avoid diets probably don’t want to start rigorous exercise routines, you can get amazing results by doing short cardio workouts before you eat.

A British Journal of Nutrition study found that those who did cardio in the morning on an empty stomach (ie, before eating) burned 20% more fat than those who ate a meal before. This is because when your body is fasting, it burns fat for energy instead of carbohydrates. As such, working out for just 20 minutes every morning can work wonders.

2. Sleep more

Even if you don’t like reducing your calorie intake or increasing your physical activity, you can often shed a few extra pounds just by working on your sleep schedule. Sleeping less can make you feel more tired throughout the day, but it can also make you gain more fat.

A 2010 study published in the journal Annals of Internal Medicine found that just three hours of extra sleep allowed subjects to burn 400 calories per night. On top of that, subjects who slept 8.5 hours per night lost 60% less muscle than those who slept 5.5 hours per night, and the extra sleep helped boost their metabolism.

3. Drink more water

Another proven way to lose weight that doesn’t involve strict dieting is to simply drink more water. Some people worry about drinking more water because the extra water weight can increase the number on the scale. However, this weight gain is only temporary and you will end up burning a lot more fat.

Additionally, a 2013 study published in the Journal of Clinical and Diagnostic Research found that girls who drank 500ml of water before each meal lost more weight and reduced their body mass index without any other dietary changes. As such, you should try to drink half a liter of water before each meal to boost your metabolism and reduce your hunger.

4. Get more protein

Increasing your protein intake is one of the best ways to boost your metabolism and lose more weight. A 2008 study in the

American Journal of Clinical Nutrition
The American Journal of Clinical Nutrition (AJCN) is a monthly peer-reviewed biomedical journal in the fields of dietetics and clinical nutrition. Originally established as the Journal of Clinical Nutrition in 1952 when it was published by Nutrition Press, it is currently published by the American Society for Nutrition.

” data-gt-translate-attributes=”[{” attribute=””>American Journal of Clinical Nutrition found that protein increases feelings of fullness, reduces your hunger, and naturally helps you eat fewer calories. It’s also great for building muscle, which will result in more fat loss.

Fortunately, you don’t have to change your entire diet to get more protein. Many people see positive effects simply by drinking a couple of protein shakes each day. However, you might want to enhance your results by eating a high-protein breakfast to kickstart your metabolism and make yourself feel more full.

5. Try Intermittent Fasting

Dieting isn’t the only way to burn extra fat. Interestingly, you can consume a lot of calories each day yet still manage to lose weight as long as you only eat your daily meals within a short window. This is known as intermittent fasting and many athletes swear by it.

Intermittent fasting generally involves getting all your daily meals within an 8-hour window and fasting for the remaining 16 hours before eating again. When your body is in a fasted state, it’ll turn to fat stores for energy, resulting in you lowering your fat mass and ultimately losing weight. However, you’ll still need to avoid overeating during the eating window.

6. Avoid Stress And Anxiety

Daily stress and high anxiety levels can be incredibly counterproductive for those who want to lose weight. Stress and anxiety elevate your cortisol levels, which induces hunger and cravings for comfort food. This can quickly result in you overeating if you’re not careful.

Fortunately, there are various natural ways to manage your stress and anxiety levels. Exercising is a great way to reduce stress while also losing weight. Ensuring that you get more than 8 hours of sleep each night will also help significantly. You should also avoid daily stressors. For instance, if you find your daily commute to work stressful, try walking or cycling instead.

7. Lift Weights Regularly

If you’re not a fan of dieting, one of the best ways to keep your body in check is by resistance training. Training with heavy weights not only helps you burn calories but can also help you build extra muscle. For every extra pound of muscle you gain, your body will burn more calories even when it’s resting.

It also has other benefits. For instance, when you lift weights, more of the food you eat will go to repairing and rebuilding your body, meaning you can gain muscle while losing fat. In many cases, those who lift weights even find that they can eat more than they usually would while still maintaining or even losing weight.

8. Boost Your Vitamin D Levels

While various vitamins and minerals help to keep your body in check and potentially boost weight loss, vitamin D is arguably the most important. Many people suffer from vitamin D deficiencies, which can often result in metabolic syndrome, depression, and anxiety, all of which will contribute to weight gain.

It’s also surprisingly easy to boost your vitamin D levels. Spending 30 minutes in the sun each day can help naturally increase your vitamin D levels. Certain drinks, such as fortified orange juice, are also high in vitamin D. You can also take vitamin D supplements to keep your vitamin D levels high.


While the fastest and most effective way to lose weight is to combine a healthy diet with a good exercise routine, you can try these effective options that don’t involve going on a diet. Whether you’d rather intermittently fast each day, drink more water, or simply sleep more, all of these things can contribute to weight loss.

Of course, for the best results, you should try as many of these tips as possible in conjunction. Soon enough, you’ll notice that you find it much easier to lose weight. With that said, keep in mind that you’ll likely still gain weight if you’re overeating.

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