While there are plenty of diets, weight loss supplements, and meal replacement plans claiming to help you get quick weight loss, most lack any scientific evidence. There are, however, few strategies that do have an impact on weight management.
These strategies include exercising, keeping track of your calorie intake, intermittent fasting, and decreasing the number of carbohydrates in the diet. According to wellhealthorganic we can easily lose weight without dieting.
12 effective weight loss tips without dieting
1. Trying intermittent fasting
Intermittent fasting is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the whole day.
Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, causes weight loss in overweight individuals.
Common intermittent fasting methods include:
Alternate day fasting: Fast every alternate day and eat normally on non-fasting days.
The 5:2 Diet: Fast for 2 days every week. On fasting days consume 500–600 calories.
The 16/8 method: Fast for 16 hours and eat only during the left 8 hours.
2. Tracking your diet and exercise
If someone wants to lose weight, they should be cautious of everything they eat and drink every day. The best way to do this is to log every single item they consume, in either a journal or an online food tracker.
It is found that consistent tracking of physical activity really helped with weight loss. There is a positive correlation between weight loss and the frequency of monitoring food intake and exercise.
3. Eating mindfully
Mindful eating lets people enjoy the food they eat and maintain a healthy weight. As most people are very busy in their lives, they often eat quickly on the run, in the car, working at their desks, or watching TV. As a result, they are not very aware of the food they are eating.
Techniques for mindful eating include:
- Sitting down to eat: Pay attention to the food and enjoy it.
- Avoid distractions while eating: Do not use the TV, a laptop or a phone.
- Eating slowly: Take time to chew and savour the food as this helps with weight loss. It gives a person’s brain proper time to recognize the signals that they are full, which can help prevent overeating.
Making good food choices: Choose foods that are full of essential nutrients and those that will satisfy for hours rather than minutes.
4. Eating protein for breakfast
Protein helps in regulating appetite hormones to help you feel full. This is usually due to a reduction in the hunger hormone ghrelin and an increase in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Good choices for a high-protein breakfast are eggs, oats, nut and seed butter, quinoa porridge, and chia seed pudding.
5. Reduce your sugar and refined carbohydrates intake
The Western diet is very high in added sugars, and this has sure links to obesity, even when sugar is present in beverages rather than food.
Refined carbohydrates are heavily processed foods that no longer consist of fibre and other nutrients.
These foods are very quick to digest and convert to glucose quickly.
Excess glucose enters the blood and provokes the insulin hormone, which promotes body fat storage in the adipose tissue that causes weight gain.
6. Eating plenty of fibre
Dietary fibre describes plant-based carbohydrates that are not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fibre in the diet can make you feel full for longer, potentially causing weight loss.
Fibre-rich foods -
- whole-grain breakfast cereals, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- peas, beans, and pulses
nuts and seeds
7. Balancing gut bacteria
The human gut hosts a huge number and variety of microorganisms, including approx 37 trillion bacteria.
Every individual has distinct varieties and quantities of bacteria in their gut. Some types of bacteria can boost the amount of energy that the person harvests from food, causing belly fat deposition and weight gain.
Some foods that can help to increase the number of good bacteria in the gut are
- A wide variety of plants
- Fermented foods
8. Getting good sleep
Various studies have shown that getting less than 5–6 hours of sleep per night is linked to an increased chance of obesity.
Research suggests that poor-quality sleep slows down the metabolism process in which the body converts calories to energy. When metabolism is slow and less effective, the body may store unused energy as fat. In addition, poor sleep can enhance the production of insulin and cortisol, which also cause fat storage.
9. Managing your stress levels
Stress triggers the release of hormones such as adrenaline and cortisol, which initially reduce your appetite as part of the body’s fight response.
However, if you are under regular stress, cortisol may remain in the bloodstream for longer, which will increase your appetite and potentially cause you to eat more.
Some methods of managing stress include
- yoga, meditation, or tai chi
- breathing and relaxation techniques
- spending time outdoors, like walking or gardening
Your lifestyle also plays a key role in your weight loss regime. The way we eat, sleep, work, exercise, the peer group we have, smoking and drinking alcohol can be a reason for either being overweight or low weight. Waking up on time, sleeping on time, having meals on time and having regular physical activity with a good diet can help you lose weight.
11. Drinking plenty of water
Our body consists of 80% water. Drinking more water can help keep you hydrated, and active and reduces hunger, which helps you lose the urge in eating. Not only these but drinking plenty of water has other health benefits too.
12. Being happy
We take a lot of stress-strain on how we look, or how people judge us. It stimulates fear inside, which might be a reason for excess eating and or not eating at all. It is a known fact that depression can lead to weight gain. So being, and stress-free can keep you active, mentally fit and helps you stay fit too.
What happens if you exercise without dieting?
Exercise by itself is incomplete without proper nutrition and diet, be it muscle gain or weight loss. When you exercise you gain muscle, this is due to the tissues and cells getting damaged when we are involved in any physical activity. And the muscle shows outside improvement such as growth or muscle cuts when these cells get repaired. And for them to get repaired, we need proteins and that is totally achieved from the food we take in. That’s most people eat protein-rich food and also consume protein shakes during their workout sessions. And if the required protein is not supplied there won’t be any muscle growth instead the muscle gets eaten up and we still stay the same thin or fat.
Is it possible to lose weight without diet?
In simple the answer is no, whether you take high food intake or decrease your food intake totally, either way, it doesn’t work. Diet plays an 80% role in how our body structure is and the rest 20% is the physical activity we do. So keeping 20% of exercise aside, we can’t be sure to get our body transformed in the way we want without a proper diet. Diet is the key and main role in weight management.
It is the other way around, you can lose weight by following the perfect diet and you can ignore the exercising part. The other advantages are by eating a healthy diet, you are keeping your body away from unwanted toxins, bad cholesterol, and it also keeps your body, muscles, bones, and internal organs strong.
Diet vs exercise for weight loss
Diet and exercise are both important in terms of weight loss. It’s not that diet can totally controlled and exercise can be ignored or vice-versa. If you need to lose weight, you need to burn the excess calories that you take in every day. And in order to do the proper workout you need to take proper protein intake.
Apart from that weight loss you need to do exercises because you need to keep yourselves fit and boost your immunity so that you won’t be vulnerable to harmful diseases.
Just remember that there are no quick fixes when it is to weight reduction. The best way to achieve and maintain a healthy weight is to have a nutritious, well-balanced diet with good portions of fruit and vegetables, high-quality protein, and whole grains. It is also beneficial to exercise for at least 30 minutes daily. So follow these 12 effective weight loss tips without dieting and look cool.
1. What happens if you exercise every day?
Exercising regularly on a daily basis improves muscle strength and increases stamina. During exercise or hard physical activities, oxygen delivery is regulated properly to all the parts of the body and the heart functions well too.
2. What happens if I lift weights but don't diet?
During any exercise or physical activity or muscle tissue gets expanded and damaged, to get repaired it needs protein. If the proper protein isn’t available there won’t be proper growth in your muscle and you obviously get weaker.
3. Is 80 diet and 20 exercises true?
Yes, our diet plays a main role in our bodily fat. The more exercise you do and didn’t have a proper diet then, there won’t be changes to your body be it weight gain or loss. So the diet should be 80% and exercise should be 20% in your weight loss/ weight gain plan.
Exercise and diet in weight loss. By Wild Simple Joy, Sep 3, 2022.
Diet vs Exercise; What Matters Most for Weight Loss? By Healthhub, Nov 15, 2022.
Weight loss without dieting. By WellHealthOrganic.