Losing weight can seem an arduous task, and most people resort to the gym and exercise to start their weight loss journey. Exercise is deemed the most common way to lose weight.
One must be patient and trust the process to reap the benefits of one's hard work and be highly dedicated to their weight loss journey.
However, this may not be suitable for all, as most people lose the motivation to work out and exercise due to the practice being physically draining.
They become demotivated as they don't get the results they expected. A few weeks in, they cut off the diet plan they had adopted and stopped working out.
If you feel this scenario relates to your current circumstances, continue reading this post to identify the 19 best ways to lose weight.
Top 19 Best Ways To Lose Weight
There are various ways to shed unwanted extra fat and work towards a slimmer and ideal body.
#1 Reduce Portion Sizes
To start, you could cut down portion sizes in each meal by implementing a strict check on whatever you eat in every meal. Reducing the portion sizes of your meals even by small percentages of 10/20% can result in sufficient weight loss.
For instance, Brian Wansink, Ph.D., and author of Mindless Eating, state that individuals could start maintaining portions by eating in smaller cups, plates, and bowls. He further states that one would not feel disappointed as the food will look ample on dainty dishware.
In addition, not only does cutting down portion sizes help in weight loss, but it also helps overcome excessive eating.
Mostly when you dine out, restaurants have a habit of providing you with food that is twice or thrice in the size of calories and not necessarily needed for your body.
This way, you can ask the server to reduce the size of your meal or order a side of vegetables to maintain a healthy diet. Suppose you are cutting down the size of the portions.
In that case, it is also necessary to include fruits and vegetables in your meals. It will help you reduce the number of carbohydrates and fat you eat in each meal and will help considerably more in losing weight.
#2 Walk It Out!
A mixture of physical activity and calorie restriction appears to aid weight loss more than exercise alone. Dieticians and fitness experts recommend walking as it contains various benefits.
It is said that walking every day for 30 minutes could result in a loss of 150 calories. However, this entirely depends on how far you walk and at what pace you walk.
You could regulate your physical activity by purchasing fitness bands or smartwatches. These can help you measure the distance you walk and plan accordingly to know how much you need to walk daily, which will suffice to lose weight.
However, you should ensure you're not overdoing it, as it can lead to soreness, injury, and burnout. To start, you should take short walks of 10-15 minutes and gradually work your way towards more intense and longer walks.
You could grab a pair of Bluetooth headphones or a partner for your walks. Hence, you stay motivated and encouraged to continue your physical activities.
Walking also possesses other benefits such as improving cholesterol levels, better blood circulation in your body, and better heart health.
#3 Fuel Yourself with A Better Breakfast
Breakfast is regarded as one of the most delicious meals of the day, but how significant is it? Some people believe that breakfast is the most important meal of the day.
In contrast, others believe in intermittent fasting and frequently skip breakfast. However, this isn't entirely correct, as various studies and research indicate that having a healthy breakfast daily has several benefits for the human body.
Firstly, it helps you to avoid over-eating. Breakfast can restrict your cravings for food and can help in the reduction of calories in your diet. Eating protein in your breakfast will make you feel full for extended periods as digestion takes longer.
Secondly, it increases productivity in your routine throughout the day. Having a healthy breakfast provides you with the necessary nutrition and energy that your daily matters require.
Research in Canada occurred, and experts discovered that children and adults who skipped breakfast lacked vitamin D, calcium, iron, and other necessary nutrients. Lack of these can lead to severe consequences such as insomnia and depression.
Thirdly, it lowers or eliminates the chances of diseases such as heart diseases and diabetes. Starting your day off with a healthy breakfast can help you exclusively lose weight and reap all these great benefits for your health and body.
#4 Take Dietary Supplements
Fitness and weight loss awareness have grown dramatically in recent years. Nearly two-thirds of adults are attempting to lose weight.
When lifestyle changes such as eating a nutritious diet and exercising regularly failed to produce the intended results, many turned to dietary supplements or tablets for weight loss.
Various supplements like green tea extract, protein supplement, and chitosan possess different qualities that can aid weight loss.
These include satiety, which helps reduce hunger pangs, and the presence of caffeine in these supplements helps burn calories quicker. It prevents the absorption of fat in the intestines.
However, before taking any supplements, you should consult your doctor about them and ensure they benefit your body.
Dietary supplements can help you fulfill your daily nutrient requirements that can be fulfilled with the food proportions you take throughout the day.
The food we intake usually misses some essential nutrients for our diet. In contrast, dietary supplements can help you fulfill the required daily nutrients.
#5 Get Enough Sleep
Sleep deprivation can lead to reduced energy for exercise and physical activity. Tiredness can also do sports and exercise less safe, especially activities requiring balance, including weightlifting.
Many studies have shown that sleep deprivation results in decreased metabolism. This can lead to a person craving more food and bingeing on unhealthy snacks.
Research also includes people who were on a diet and started cutting off sleeping hours over two weeks. They concluded that they had lost weight from fat by 55%, but they still felt hungry after meals.
Lack of sleep also halts the body's process of creating insulin needed to change sugar and starchy foods into energy; the creation of insulin in the body dropped by 30%.
You can change this by adopting several methods that can help you set a better sleeping routine and get more hours of sleep.
Start by planning a schedule that turns out to be the most convenient for you. Keep control of what you eat before bedtime, including caffeine foods.
It can remain in your system for several hours and keep you awake. Please turn off the lights as a dark environment helps release melatonin, whereas light opposes it.
#6 Stay Hydrated
Drinking water can significantly help weight loss as it holds several benefits for the body. Firstly, it helps reduce appetite as drinking enough water can lead to a feeling of the stomach being full.
Half of the time, when people feel that they need to eat something, it's mostly because they are thirsty due to insufficient water intake throughout the day.
Drinking water hourly can undoubtedly help with unnecessary snacking and restrict unwanted calories. A study was conducted in 2014 whereby 50 overweight females took part and were tasked to consume 500 milliliters of water half an hour before every meal.
This was in addition to their regular intake. After the study was completed, it was concluded that the women witnessed a decrease in their body mass index, body fat, body weight, and appetite.
In addition to these advantages, drinking water regularly also aids in removing waste from the human body as it filters waste and toxins. In contrast, the organs hold all the essential nutrients back. It also helps to restrict problems of indigestion and diarrhea.
A person can pack on extra pounds if waste is collected in a large amount in their body, and their waist can add on a few more inches due to bloating or swelling.
You can set reminders or alarms hourly to drink enough water or download hydration tracker apps to help you drink water daily according to your weight.
#7 Stack Up on Veggies
The saying "abs are made in the kitchen" is not an exaggeration; it is true as including vegetables in your diet can help you burn calories and fat quickly.
Vegetables contain fiber, essential vitamins, and minerals that assist your body in increasing metabolism and, as a result, burn belly fat fast.
Not only eating vegetables in each of your meals will help you to lose weight and get a slimmer body, but it'll also help you in the long run with a healthy and longer lifespan.
Fiber takes longer to digest, so it also helps to prevent overeating and reduce cravings for unhealthy snacks.
Eating vegetables supports the replacement of unhealthy foods, which amount to many calories and do not provide the nutrients our body requires to function.
Including vegetables like spinach, mushrooms, and cauliflower can help burn belly fat, regulate glucose levels in the blood, and increase metabolism, which would assist a significant amount in losing weight.
#8 Food Journaling
Keeping a record of everything you eat during each meal helps you account for the number of calories you consume and plan accordingly for the days ahead.
Research indicates that people who keep a food diary are more likely to lose weight as they are more aware of what they eat. They become more hesitant in their diets and abstain from foods that assist with weight gain.
One recent study says that people are keeping a food diary six days a week lost about twice as much weight as those who keep food records one day a week or less.
It helps people identify areas that need working on and allows them to establish better habits that stop them from repeating the mistakes they were committing.
A food diary can help you keep track of the calories you're consuming and the types of foods you're eating.
It can also help you spot any patterns in your eating habits contributing to weight gain.
There are many different ways to keep a food diary, but one of the easiest is to use an app on your smartphone or tablet.
Many different apps are available, but some of the most popular ones include Calory, MyFitnessPal, and LoseIt.
With these apps, you can input the foods you're eating and the calories they contain.
This can help you make better choices regarding the foods you're eating and help you lose weight healthily.
#9 Stop Skipping Meals
Dieticians and fitness experts emphasize not skipping meals as it won't help you lose weight. In addition, when we skip meals, our hunger is doubled, and whenever we have food, we eat twice the required amount and increase the calories in our diet.
Prevent this by keeping small snacks such as an apple or pack of biscuits in your bag when you go out for work or school. You can diminish your hunger whenever you crave food by munching on it while ensuring it is beneficial for your health.
Skipping meals can slow down your metabolism and bind you to binge on more unhealthy food later in the day.
You can do this by keeping alarms on your phone every 2-3 hours to eat something small but with enough substance to keep your energy recharged and your metabolism flowing throughout the day.
#10 Don't Exert Yourself
Being too hard on yourself regarding weight loss or doing too much can lead to burnout. Make sure you allow yourself some comfort and ease while keeping in mind that losing weight isn't an easy journey and requires significant patience to work towards that slimmer and perfect body. Do not reduce calories excessively, and allow yourself enough time to recover.
#11 Avoid Loss of Muscle
Losing weight is a common goal, but often people focus on the wrong things in their quest to slim down. One of the most important things to remember when trying to lose weight is that it's not just about cutting calories.
If you only focus on reducing your food intake, you may actually do more harm than good.
Without proper exercise, you can lose muscle mass and fat, leading to a decrease in metabolism and making it harder to lose weight in the long run.
That's why focusing on avoiding muscle loss is essential when trying to lose weight. Strength-training exercises will help maintain your muscle mass, and cardio exercises will help burn calories and fat. By following this approach, you'll be able to lose weight healthily and keep it off for good.
#12 Set Realistic Goals
When trying to lose weight, it's essential to set realistic goals. If you set too high goals, you'll be more likely to give up and not see the results you want.
Instead, focus on setting small, achievable goals that you can gradually work towards.
Start by setting a goal to lose 5% of your body weight, and then work up.
Remember to focus on making gradual changes in your diet and exercise habits, and you'll be well on your way to achieving your weight loss goals.
In one study, people who set realistic weight-loss goals were more likely to lose weight and keep it off for a year than those who didn't.
So, if you're looking to slim down, make sure to set yourself up for success by setting realistic goals.
#13 Avoid processed foods
Processed foods are one of the most common sources of empty calories.
These foods have been packaged or prepared in a way that strips away many of their nutrients, leaving behind only calories.
Examples of processed foods include junk food, sugary drinks, and white bread.
These foods are often high in calories but low in nutritional value, making it difficult to lose weight.
A study showed that people who ate a diet high in processed foods were more likely to be overweight or obese than those who didn't.
Another study found that people who ate a diet high in processed foods were more likely to gain weight over time.
So Instead of processed foods, focus on eating whole, unprocessed foods such as fruits, vegetables, and lean protein. These foods are not only more nutrient-dense but also more filling, making them an essential part of a healthy weight loss diet.
#14 Avoid fad diets
Fad diets are popular weight loss methods that often promise quick and easy results. However, these diets are often unproven and may even be unsafe. Moreover, most people who lose weight on a fad diet regain weight as soon as they stop the diet.
If you want to lose weight, it's important to avoid fad diets and focus on making sustainable changes to your diet and lifestyle. Instead of following a fad diet, focus on changing your diet so that you can stick with it for the long term.
One way to do this is to focus on eating whole, unprocessed foods and avoiding processed foods.
Another way to make sustainable changes is to increase your activity and exercise regularly. These are just a few healthy and sustainable changes you can make to lose weight and keep it off for good.
#15 Avoid crash diets
Crash diets are very low-calorie diets often used for quick weight loss. However, these diets are not sustainable and can be dangerous.
Furthermore, these diets can lead to weight regain and other health problems such as dehydration, fatigue, and constipation.
Another risk factor of crash diets is that they often lack the nutrients your body needs to function properly. This can lead to nutrient deficiencies and other health problems.
Most people who lose weight on a crash diet regain the weight as soon as they stop the diet.
Crash diets can also lead to nutrient deficiencies, dehydration, and other health problems.
If you're looking to lose weight, it's important to avoid crash diets and focus on making sustainable changes to your diet and lifestyle.
Instead of following a crash diet, focus on changing your diet so that you can stick with it for the long term.
#16 Avoid liquid calories
Liquid calories are from beverages such as soda, juice, and alcohol. These beverages can add up, as they often contain high amounts of sugar and calories.
One study showed that people who drank sugary beverages daily were more likely to be overweight or obese than those who didn't.
Another study found that liquid calories contribute to weight gain and are not as filling as solid foods. This means that people who consume a lot of liquid calories may eat more overall.
So If you're trying to lose weight, it's important to avoid or limit sugary beverages and focus on drinking water and other calorie-free beverages. Water is beneficial as it can help you feel full and may reduce your calorie intake at meals.
#17 Avoid eating late at night
Eating late at night can make it more challenging to lose weight. One reason for this is that late-night eating can disrupt your sleep.
Another reason is that late-night eating may lead to overeating, as you're more likely to be hungry later in the evening.
Finally, late-night eating can also cause you to make poor food choices, as you're more likely to crave high-calorie and unhealthy foods at night.
If you're trying to lose weight, it's essential to avoid eating late at night. Instead, focus on eating earlier in the day and getting enough sleep.
Both can help you reduce your calorie intake and make it easier to lose weight.
#18 Avoid eating out
Eating out can be a significant source of calories, as restaurant portions are often more extensive than what you typically eat at home.
In addition, restaurant meals often contain high amounts of fat, salt, and sugar.
One study found that people who ate out more frequently were more likely to be overweight or obese than those who ate out less often.
Another study showed that people who ate at fast-food restaurants more than twice a week were more likely to be obese than those who ate out less often.
If you're trying to lose weight, it's important to limit your intake of calories from restaurants.
One way to do this is to cook more meals at home, where you can control the portions and ingredients.
Another way to limit your calorie intake from restaurants is to choose healthier options when eating out.
For example, you can order a salad instead of a burger or choose water instead of soda.
#19 Eat more protein
Protein is a nutrient that's essential for weight loss. It's been shown to boost metabolism, reduce appetite, and help lose body fat.
Proteins are also incredibly filling, so they may help you eat fewer calories overall. In one study, people who ate a high-protein diet lost more weight and fat than those who ate a lower-protein diet.
Another study showed that protein was particularly helpful in preserving muscle mass during weight loss.
Aim to get at least 20-30 grams of protein at each meal. Good protein sources include lean meats, fish, eggs, dairy, legumes, and nuts.
If you're trying to lose weight, include protein at every meal. Good protein sources include lean meats, fish, eggs, dairy, legumes, and nuts.
KEY TAKEAWAY!
The journey of losing weight can be laborious and lengthy, but starting with small steps can lead to more significant changes in your lifestyle. Instilling discipline and strong will into your weight loss plans would fuel the fire to have a better body and feel better about yourself and your body.
Adhere strictly to the methods above, and in a short period, you will be in the best shape of your life while feeling proud of yourself for how far you've come, and your efforts wouldn't have gone in vain.
FAQs
How can I lose weight without dieting or exercising?
There are many ways to lose weight without dieting or exercising. Some of these methods include eating more protein, avoiding late-night eating, and limiting your intake of calories from restaurants.
How long does it take to lose weight?
The amount of time it takes to lose weight varies from person to person. Some people may see results in weeks, while others may take months or even longer to lose weight.
How can I keep the weight off?
Once you've lost weight, it's vital to maintain your weight loss. One way to do this is to ensure you're still following a healthy diet and getting enough exercise. Additionally, try to avoid any temptations that might cause you to regain weight.
What are some healthy foods to eat when trying to lose weight?
Some healthy foods to eat when trying to lose weight include lean protein, fruits and vegetables, whole grains, and healthy fats.
Can I lose weight without changing my diet?
It is possible to lose weight without changing your diet. However, it is generally recommended to make some dietary changes to facilitate weight loss. For example, you may need to eat fewer calories or limit your intake of certain foods.
Can I lose weight without exercising?
It is possible to lose weight without exercising, but exercise can help you lose weight more quickly and keep the weight off in the long term. Additionally, exercise has several other health benefits, so it's a good idea to make it a part of your weight loss plan.
What are some tips for staying motivated when trying to lose weight?
Some tips for staying motivated when trying to lose weight include setting realistic goals, making lifestyle changes, and finding a support system. Additionally, it can be helpful to keep a journal or diary to track your progress.