8 proven ways to lose weight without dieting

When it comes to shedding extra fats, dieting has been stated to assist shed additional kilos. Although consuming much less will help you get match, many individuals lose monitor of their favourite meals and calorie counting, making it tough to stick to a strict food regimen. Fortunately, there are a number of proven ways to lose weight without dieting.

You may have to make sure modifications. However, as an alternative of slicing again and coping with the psychological challenges of dieting, you may lose weight by growing your exercise, altering your meal occasions, and even utilizing some tips to increase your metabolism. Using these strategies collectively can lead to important weight loss. Here are 8 proven ways to lose weight without dieting.


1. Do cardio within the morning earlier than consuming

Cardiovascular train like operating, biking or stair climbing can do wonders for burning energy and decreasing physique fats. While dieters most likely don’t need to begin a vigorous exercise routine, you may get wonderful outcomes by doing a brief cardio exercise earlier than a meal.

A examine within the British Journal of Nutrition discovered that those that did cardio within the morning within the fasted state (that’s, earlier than consuming) burned 20 p.c extra fats than those that ate a meal beforehand. This is as a result of when your physique is ravenous, it burns fats for vitality as an alternative of carbohydrates. So simply 20 minutes of train each morning can do wonders.

2. Get extra sleep

Even should you don’t love slicing energy or growing your bodily exercise, you may typically shed a couple of additional kilos by working in your sleep schedule. Not getting sufficient sleep could make you’re feeling drained all through the day, however it could actually additionally make you achieve weight.

According to a 2010 examine within the Annals of Internal Medicine, simply three additional hours of sleep burned 400 energy an evening. In addition, those that slept 8.5 hours an evening misplaced 60% much less muscle than those that slept 5.5 hours, and the additional sleep helped pace up their metabolism.

3. Drink extra water

Another proven method to lose weight shouldn’t be to enter a strict food regimen, it is simply to drink so much. Some persons are involved about consuming extra water as a result of extra water weight can improve their quantity on the dimensions. However, this weight achieve is barely short-term and finally you’ll burn a number of fats.

Furthermore, a 2013 examine within the Journal of Clinical and Diagnostic Research discovered that ladies who drank 500 ml of water earlier than every meal misplaced weight and lowered their physique mass index without altering their food regimen. Therefore, strive to drink half a liter of water earlier than every meal to increase your metabolism and scale back starvation.

4. Get extra protein

Increasing your protein consumption is without doubt one of the greatest ways to increase your metabolism and lose weight. A 2008 examine[{” 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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