11 Ways to Lose Weight Without Dieting

If you’re one of the 2+ billion people in the world that is overweight or obese, it’s not too late to get your health and fitness in order. In fact, it’s critical that you do so.

Being overweight not only kills confidence, it can increase the risk of many health ailments, including, heart disease, diabetes, fatty liver and kidney disease, or even cancer. This is just a small list too.

Here’s the thing, though, it’s not going to be easy to lose weight, but don’t let this discourage you. Achieving your weight loss goals can be done with the right approach and dedication.

Losing Weight Without A “Diet” Program?

The tried and tested method to lose weight is and always has been diet and exercise. Though, the term diet can mean different things to different people. Let me explain…

When some think of a diet they think of the foods that they habitually eat, yet others think of a diet as a specific course of food that they will be required to restrict themselves to (e.g., Atkins diet, Paleo diet, etc.). While they both obviously go together, there are subtle differences between each definition and this is important to consider.

In this article, we’re going to give you specific ideas to lose weight without you having to stress on the latter. This is because a diet program such as a Paleo diet isn’t going to be for everyone, as it can be quite the challenge being that they require one to radically restrict the foods they eat.

Of course, this doesn’t mean you will want to continue eating junk food on the daily, but a highly rigid diet program is not always necessary. Simply eating a bit less and replacing some unhealthy foods is going to be enough for many of us when paired with regular exercise. However, obese folks may need to up their diet game considerably depending on how bad their current dietary habits are.

But without further ado, here are in no particular order, eleven ways to help you lose weight without you having to use a rigid diet program.

#1. Join a Gym

If you haven’t already joined a gym, get your butt over to your local 24 Hour Fitness or mom and pop gym to sign up today. Exercise is critical if you’re going to lose weight and a gym is one of the best ways to get yourself into a regular fitness routine.

#2. Hire a Personal Trainer

Hiring a personal trainer is a fantastic idea, especially if you’re new to exercise. A competent trainer will guide and motivate you to achieve your weight loss goals. A trainer will also help you track your progress using more effective methods so that you know where you stand. Seeing tangible results is one of the best motivators.

#3. Try a Fat Burning Belt

While you may be thinking of the gimmicky products of yesteryear that claim to burn fat while you sit on your butt eating ice cream, this is not what we are talking about. A Fat Burning Belt helps increase your core and overall body temperature which helps you to burn more calories when you work out.  Give one a try, many people find it helpful for improving fat loss, and many appreciate the fact they also help support their back.

#4. Eat High-Fiber Foods

Are you constantly eating lower quality enriched foods such as white bread, noodles, cookies, chips, etc.? Stop, or at least cutback some! These foods don’t pack the same bang for the buck as high-fiber foods. The former convert quite fast to sugar and they don’t keep you feeling full very long which encourages you to eat even more. High-Fiber foods such as apples, oranges, broccoli, and carrots go a long way. They’ll keep you feeling full longer and offer a host of other benefits.  

#5. Walk or Bike to Work

If your commute to work doesn’t require you to travel on freeways or trek miles upon miles, walking or biking to work is going to be a fantastic way for you to burn extra calories and reduce your stress. Purchasing a bike is quite affordable today so there is really no excuse to not get one and use it if your job is only within 5 or so miles away. You can even get an E-Bike to assist you if preferred. Just don’t go using the full-power mode along the way! Try a level 1 or 2 assist so you still burn calories. The best thing about an E-bike, though, is the fact that you can use the full-power mode to make it to work on time if you’re ever running late.

#6. Eat Smaller Meals

Eating smaller meals is generally better than eating three giant courses each and every day. Many of us consume way too many calories without even realizing it. If you eat out a lot, this is especially the case. What you can do is eat half your meal and take the other half home for one of your other meals. Many restaurants pack their foods with butter and other fatty ingredients and the portions on top of this are usually way more food than an adult needs in one sitting. The best thing about this is that you don’t have to stop eating what you enjoy.

#7. Take up a Sport

Want to burn extra calories and find a new social outlet? Take up a sport. This can be a solo one such as running or swimming, or a group one such as a local men or women’s softball league. There are many sports and you will be surprised what is out there if you look.

#8. Take the Stairs

Here’s a simple one for ya! If you happen to live in a city and find yourself using the elevator or escalator whenever you’re at the mall, work, et cetera, start using the stairs instead. You’d be surprised just how much this will chip away on your calories to help you lose weight.

#9. Play With Your Kids

While this isn’t a problem for some of us, many of us due to the lazy nature of our modern society don’t even play with our children. This is a simple one and it’s a great way to bond with your kids as well. You’d be surprised just how many parents don’t play with their kids these days. Take your son or daughter to the park and play tag or go on a family bike ride together. Find something other than the iPad or Television. What better way than taking your kids to the park?

#10. Drink More Water, Much More Water

Did you know that most people walk around dehydrated? The number is quite large, in fact. Walking around chronically dehydrated can lead to a host of issues including fatigue, headaches, and more. Remember, our bodies are made up of about 60% of water. Drinking more water does wonders for the aforementioned problems and can even help you lose weight. Drinking more water will boost your metabolism, purge waste from your body, and suppress your appetite so you will eat less. Interestingly enough, drinking more water will also help you body to stop retaining more water and thus you’ll shed water weight that can make you look bloaty.  

#11. Eat Your Fruits and Vegetables

You’ve likely heard this one before when you were a child. Well, turns out the adults when were you young were right. Remember, weight loss requires regular exercise and a decent diet. Rigid diet plans need not apply, however, you need to eat better if you’re stuffing your face with junk food snacks daily. Replace these with fruits and veggies. These are lower in fat and calories, and higher in fiber. Don’t forget, fiber will keep you feeling full longer so you will be less likely to eat more junk food, etc.

The Bottom Line

While losing weight is never easy, you don’t always have to go on a strict diet to be successful; however, you will be required to incorporate some healthy lifestyle habits in your life. This still includes eating healthier of course, but exercise is the other part of the success equation. If you’re serious about shedding the excess pounds, focusing on both of these and following some of the tips in this guide will have you losing weight before you know it.

About Shannon Clark

Shannon holds a degree in Exercise Science and is a certified personal trainer and fitness writer with over 10 years of industry experience.