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24 Ways to Lose Weight Without Dieting

Time Your Meals

Set a timer for 20 minutes and reinvent yourself as a slow eater. This is one of the top habits for slimming down without a complicated diet plan. Savor each bite and make them last until the bell chimes. Paced meals offer great pleasure from smaller portions and trigger the body's fullness hormones. When you wolf your food down in a hurry, your stomach doesn't have time to tell your brain it's full. That leads to overeating.

Sleep More, Weigh Less

Sleeping an extra hour a night could help a person drop 14 pounds in a year, according to a University of Michigan researcher who ran the numbers for a 2,500 calorie per day intake. His scenario shows that when sleep replaces idle activities -- and the usual mindless snacking -- you can effortlessly cut calories by 6%. Results would vary for each person, but sleep may help in another way, too. There's evidence that getting less than 7 hours of sleep revs up your appetite, making you uncommonly hungry.

Serve More, Eat More Veggies

Serve three vegetables with dinner tonight, instead of just one, and you'll eat more without really trying. Greater variety tricks people into eating more food -- and eating more fruits and vegetables is a great way to lose weight. The high fiber and water content fills you up with fewer calories. Cook them without added fat. And season with lemon juice and herbs rather than drowning their goodness in high-fat sauces or dressings.

When Soup's On, Weight Comes Off

Add a broth-based soup to your day and you'll fill up on fewer calories. Think minestrone, tortilla soup, or Chinese won-ton. Soup's especially handy at the beginning of a meal because it slows your eating and curbs your appetite. Start with a low-sodium broth or canned soup, add fresh or frozen vegetables and simmer. Beware of creamy soups, which can be high in fat and calories.

Go for Whole Grains

Whole grains such as brown rice, barley, oats, buckwheat, and whole wheat also belong in your stealthy weight loss strategy. They help fill you up with fewer calories and may improve your cholesterol, too. Whole grains are now in many products including waffles, pizza crust, English muffins, pasta, and soft "white" whole-wheat bread.

Eyeball Your Skinny Clothes

Hang an old favorite dress, skirt, or a smokin' pair of jeans where you'll see them every day. This keeps your eyes on the prize. Choose an item that's just a little too snug, so you reach this reward in a relatively short time. Then pull out last year's cocktail dress for your next small, attainable goal.

Skip the Bacon

Pass on those two strips of bacon at breakfast or in your sandwich at lunch time. This simple move saves about 100 calories, which can add up to a 10 pound weight loss over a year. Other sandwich fixings can replace the flavor with fewer calories. Think about tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.

Build a Better Slice of Pizza

Choose vegetable toppings for pizza instead of meat and you may be able to shave 100 calories from your meal. Other skinny pizza tricks: Go light on the cheese or use reduced-fat cheese and choose a thin, bread-like crust made with just a touch of olive oil.

Sip Smart: Cut Back on Sugar

Replace one sugary drink like regular soda with water or a zero-calorie seltzer and you'll avoid about 10 teaspoons of sugar. Add lemon, mint or frozen strawberries for flavor and fun.

The liquid sugar in soda appears to bypass the body's normal fullness cues. One study compared an extra 450 calories per day from jelly beans vs. soda. The candy eaters unconsciously ate fewer calories overall, but not so for the soda drinkers. They gained 2.5 pounds in four weeks.

Sip Smart: Use a Tall, Thin Glass

Use a tall, skinny glass instead of a short, wide tumbler to cut liquid calories -- and your weight -- without dieting.

However, it cannot ever be said too much that not everything has the same results in every person.

You'll drink 25%-30% less juice, soda, wine, or any other beverage.

How can this work? Brian Wansink, PhD, says visual cues can trick us into consuming more or less. His tests at Cornell University found all kinds of people poured more into a short, wide glass -- even experienced bartenders.

Sip Smart: Limit Alcohol

When an occasion includes alcohol, follow the first drink with a nonalcoholic, low-calorie beverage like sparkling water instead of moving directly to another cocktail, beer, or glass of wine. Alcohol has more calories per gram (7) than carbohydrates (4) or protein (4). It can also loosen your resolve, leading you to mindlessly inhale chips, nuts, and other foods you'd normally limit.

Sip Smart: Go for Green Tea

Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can rev up the body's calorie-burning engine temporarily, possibly through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.

Slip Into a Yoga State of Mind

Women who do yoga tend to weigh less than others, according to a study in the Journal of the American Dietetic Association. What's the connection? The yoga regulars reported a more "mindful" approach to eating. For example, they tend to notice the large portions in restaurants but eat only enough to feel full. Researchers think the calm self-awareness developed through yoga may help people resist overeating.

Eat at Home

Eat home-cooked meals at least five days a week. A Consumer Reports survey found this was a top habit of "successful losers." Sound daunting? Cooking may be easier than you think. Shortcut foods can make for quick meals, such as pre-chopped lean beef for fajitas, washed lettuce, pre-cut veggies, canned beans, cooked chicken strips, or grilled deli salmon.

Catch the 'Eating Pause'

Most people have a natural "eating pause," when they drop the fork for a couple of minutes. Watch for this moment and don't take another bite. Clear your plate and enjoy the conversation. This is the quiet signal that you're full, but not stuffed. Most people miss it.

Chew Strong Mint Gum

Chew sugarless gum with a strong flavor when you're at risk for a snack attack. Making dinner after work, socializing at a party, watching TV, or surfing the Internet are a few dangerous scenarios for mindless snacking. Gum with a big flavor punch overpowers other foods so they don't taste good.

Shrink Your Dishes

Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less. Cornell's Brian Wansink, PhD, found in test after test that people serve more and eat more food with larger dishes. Shrink your plate or bowl to cut out 100-200 calories a day -- and 10-20 pounds in a year. In Wansink's tests, no one felt hungry or even noticed when tricks of the eye shaved 200 calories off their daily intake.

Get Food Portions Right

The top habit of slim people is to stick with modest food portions at every meal, five days a week or more. "Always slim" people do it and successful losers do it, too, according to a Consumer Reports survey. After measuring portions a few times, it can become automatic. Make it easier with small "snack" packs and by keeping serving dishes off the table at meal time.

Try the 80-20 Rule

Americans are conditioned to keep eating until they're stuffed, but residents of Okinawa eat until they're 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD.

Erythropoietic and anti-obesity effects of Garcinia cambogia (bitter kola) in Wistar rats.

It’s quite obvious that you didn’t gain all the weight overnight.

His studies show most people don't miss it.

Eat Out Your Way

Restaurant meals are notoriously fattening, so consider these special orders that keep portions under control:

  • Split an entrée with a friend.
  • Order an appetizer as a meal.
  • Choose the child's plate.
  • Get half the meal in a doggie bag before it's brought to the table.

Complement a smaller entrée with extra salad for the right balance: half the plate filled with veggies.

Reach for the Red Sauce

Choose marinara sauce for pasta instead of Alfredo sauce. The tomato-based sauces tend to have fewer calories and much less fat than cream-based sauces. But remember, portion size still counts. A serving of pasta is one cup or roughly the size of a tennis ball.

Go Meatless More Often

Eating vegetarian meals more often is a slimming habit. Vegetarians tend to weigh less than meat eaters. While there are several reasons for this, legumes may play an important role. Bean burgers, lentil soup, and other tasty legume-based foods are simply packed with fiber. Most Americans get only half of this important nutrient, which fills you up with fewer calories.

Burn 100 Calories More

Lose 10 pounds in a year without dieting by burning an extra 100 calories every day. Try one of these activities:

  • Walk 1 mile, about 20 minutes.
  • Pull weeds or plant flowers for 20 minutes.
  • Mow the lawn for 20 minutes.
  • Clean house for 30 minutes.
  • Jog for 10 minutes.

When you've kicked the soda habit or simply made it through the day without overeating, pat yourself on the back. You've moved closer to a slimming lifestyle that helps people lose weight without crazy or complicated diet plans. Phone a friend, get a pedicure, buy new clothes -- or on occasion, indulge in a small slice of cheesecake.

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Consumer Reports: "6 Secrets of the Slim for Your Diet Plan."

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Neal Barnard, MD, president, Physicians Committee for Responsible Medicine; adjunct associate professor of medicine, George Washington University School of Medicine.

Judith M. Lukaszuk, PhD, RD, assistant professor, School of Family, Consumer, and Nutrition Sciences, Northern Illinois University.

Elaine Magee, MPH, RD, author Food Synergy, 2008.

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The vast majority of these products are totally unregulated and have not been approved by any regulatory body in the world – like the United States Food and Drug Administration (FDA).

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This tool does not provide medical advice. See additional information.

10 Ways to Lose Weight Without Dieting

Simple changes to your lifestyle can help you lose weight and keep it off.

WebMD archives content after 2 years to ensure our readers can easily find the most timely content.

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Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly -- while leaving you feeling hungry and deprived. But what good is losing weight only to regain it? To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.

One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight, shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.

Adopt one or more of these simple, painless strategies to help lose weight without going on a "diet":

Phase 1: How To Lose Weight

Welcome to Phase 1 of The Lose Weight Diet. For anyone just starting here, let me quickly mention that this weight loss diet plan is completely free. Yes, really. There will be nothing to pay for or sign up for first. It's all free. I swear. Now, on to Phase 1.

The purpose of Phase 1 is going to make a ton of sense. You see, in order to successfully reach your weight loss goals, you're going to first need to understand how to lose weight. (I told you it would make sense.) That's what Phase 1 is. A complete, yet easy to understand explanation of exactly what is required for weight loss to take place. How it happens, why it happens, and most important of all. what you need to do in order to make it happen. You can not skip ahead. You will need to know this in order to create your weight loss diet plan in Phase 2.

So, to sum up, by the end of this page you're going to know how to lose weight. Sound good? Great. Let's get to it.

You know when you eat food and drink drinks? Well, every one of those foods and every one of those drinks contain calories.

As with most viral diseases, infectivity peaks just before symptoms appear.

Say it with me. calories. The reason I'm mentioning calories to you as though you are 5 years old is because the answer to the almighty "how to lose weight" question all revolves around calories. Not only does everything you eat and drink contain calories, but everything you do burns calories. Literally every step you take and every move you make burns calories. In fact, your body actually burns hundreds and even thousands of calories each day on its own just functioning. You could sit still all day and your body would still burn calories.

So now you may be wondering, if everything you eat contains calories, and everything you do burns calories, shouldn't they just cancel each other out? Yes, they should. and they do. If you consume the exact same number of calories that your body burns each day, your weight would stay exactly the same. If your body naturally burns 3000 calories a day, and you happen to eat 3000 calories a day, your weight would not change. In this example, 3000 calories is what's known as a calorie maintenance level. It's the number of calories required for the body to maintain its current weight.

I should probably have you repeat "calorie maintenance level" with me, because if there's one thing more important than calories when it comes to losing weight. it's your calorie maintenance level.

Calorie Maintenance Level (And the "big secret")

Your calorie maintenance level is pretty useful to know. Think of it like it's your body's weight loss password, and knowing it will get you into your own private weight loss system. Once you're in, you'll be able to control your weight with ease. In fact, for anyone wondering how to lose weight, this is the number at the heart of that answer. The best way I can explain why is by telling you the big secret.

Like I said, every person's body needs a certain number of calories each day in order for them to maintain their current weight. This is your maintenance level. If your diet plan is made up of the SAME number of calories as this maintenance level, your weight will stay the same. However, if your diet is made up of MORE calories than your maintenance level, you will GAIN weight. But. get this. if your diet is made up of LESS calories than your maintenance level. YOU WILL LOSE WEIGHT!

Calorie Deficit (Giving your body less calories than it needs)

You just learned the one simple fact that The Lose Weight Diet is based on. Pretty cool huh? I told you, weight loss is all about calories. More specifically, it's about creating a calorie deficit. You need to end up burning more calories than you consume. If your daily calorie maintenance level is 3000 calories, you will lose weight if you started eating 2500 calories a day. You would gain weight if you ate 3500 calories a day. I realize I was only supposed to explain how to lose weight, but you've also just learned how to gain weight.

Did you ever wonder how you gained weight? Now you know. You ate more than your maintenance level. To lose weight, you just need to reverse that. Simple, isn't it? You may have noticed that in the example above I subtracted 500 calories from the maintenance level. Subtracting 500 calories from your maintenance level is the magic weight loss number here. The reason for that is because there are about 3500 calories in 1 pound of fat. So, if you ate 500 less calories each day for 7 days, it would equal the 3500 less calories required to lose 1 pound. (500 x 7 = 3500)

Coincidentally, there are 7 days in a week. So, by eating 500 calories below your daily maintenance level, you would lose about 1 pound per week.

Helping you ward off cravings and fat production, garcinia cambogia is an all-natural supplement giving your body natural methods to combat excess fat and weight.

Now would be a good time to mention that the healthy, safe, good, smart, and all around right amount of weight to lose for most people is 1 or 2 pounds a week. That is the widely agreed upon correct weight loss speed. I am bringing this up now because some people may be thinking, "If my maintenance level was 3000 calories, why shouldn't I just go straight to eating 1000 calories a day instead of only 2500?" Here's why.

Reducing your calorie intake by so much so fast is wrong, potentially unsafe and unhealthy, bad, dumb, silly, stupid, not smart, not good, and all around super incorrect. Got that? You'd end up losing muscle along with the fat. You'd be hungry, annoyed and feel like crap. Your body would go into a state where it actually KEEPS fat. Blah blah blah, blah blah. It would just be the complete opposite of the right thing to do. Remove this idea from your mind.

What about working out?

Here's another thing you may have been thinking. "I know how to lose weight. just eat fewer calories than I burn. I got that. I know I can do this by eating about 500 calories less than my maintenance level. But, instead of eating below my maintenance level, couldn't I just workout more and therefore burn more calories?" The answer is YES!

If your maintenance level is 3000 calories a day, and you are eating the full 3000 calories a day, you could lose weight by working out and burning those 500 calories each day. You'd still end up in the same calorie deficit this way just as you would by eating less. The only real difference is that it's quite a bit more work to burn off 500 calories every day through exercise than it is to just eat 500 less calories daily.

Weight loss is all about being in that calorie deficit. While you can technically accomplish this either way (through diet or workout), the best idea in terms of results and all around health is to do it using a combination of both if you can. A proper diet plan combined with a proper workout is the ideal weight loss scenario. But, I'll talk more about that later. First I need to cover one final Phase 1 question you may have.

"While explaining how to lose weight, you have only really mentioned calories. What about protein, carbs and fat? Don't they matter?" The answer is yes, but not in the way you might think.

Protein, Carbs, and Fat

You see, your total daily calorie intake is BY FAR the most important aspect of weight loss. Eat the right amount per day and you will lose weight regardless of where those calories came from. However, the foods and nutrients supplying those calories still do play many important roles in your diet and health for various reasons. As far as these "calorie suppliers" go, there's mainly just three; protein, carbs and fat. Despite what the many fad diets and commercial diet plans have scared you into thinking, your weight loss diet CAN and SHOULD contain a good amount of all three. (Exactly how much of each is coming up next.)

So, while you will definitely lose weight just as a result of being below your maintenance level, how much and what types of protein, carbs and fat you eat will indeed play many important roles in your overall weight loss results. Don't worry, I'll explain all of that next.

The end of Phase 1 of The Lose Weight Diet

You have reached the end of Phase 1. Right now you should fully understand how to lose weight. Feels good, doesn't it? I told you this was simple. What you need to do next is use what you just learned to create your own weight loss diet plan. That's what Phase 2 is. In Phase 2 you will learn exactly how to figure out what your calorie maintenance level is and exactly how many calories you should eat each day.