15 Ways to Lose Weight Without Dieting

Millions of people in the U.S. try special diets like keto every year. Crash diets can result in fast weight loss. But many experts question their safety, especially when they greatly restrict certain food groups. Plus, once you stop following the restrictions of a diet, you’re likely to regain the weight.

If you want to change your weight, you may consider quitting dieting altogether. Try the following tips instead. They’re all backed by experts and evidence. And they’re all things you can do long term to lose weight and improve your health.

How do you lose weight without dieting?

Here are 15 strategies to help you meet your weight-loss goals.

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1. Set realistic goals

Danielle Crumble Smith, RDN, LD, a registered dietitian nutritionist, recommends limiting weight loss to 1 lb to 2 lbs per week, which is a realistic goal that can keep you motivated. 

“Losing 10 pounds in 2 weeks might sound nice,” she said. “But it wouldn’t be healthy and is far more likely to come back, plus some.”

2. Exercise regularly

Physical activity can help you lose weight, especially when you combine it with healthy eating. It can also help you build muscle mass, improve your balance, and make your body feel better. 

Getting regular physical activity means doing both aerobic and muscle-strengthening activities each week. You can do about 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous aerobic activity. And do strength training twice a week.

3. Drink plenty of water

Drinking more water can help you feel full, lose weight, and lower your body fat. And swapping out sugary beverages for water can be an especially effective way to lower your weight. 

4. Eat more fiber

Making some changes to what you eat and drink can help with weight loss. The goal isn’t to follow a diet but to make some changes or additions that can support your goals. You can start with fiber.

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• Stress eating: Do you reach for food when you’re feeling down or anxious? You could be stress eating, a habit that can contribute to weight gain. 

• Strength training: Aerobic activity isn’t the only exercise you need each week. Strength training exercises like squats and lunges are also important for your health.

• Write it down. Do you have trouble remembering what you ate or when you last worked out? Try starting a weight-loss journal.

According to Crumble Smith, fiber has many benefits, including that it:

• Takes longer to digest and keeps you fuller for longer

• Helps regulate blood sugar, reduces sugar cravings, and reduces energy crashes

• Promotes bowel regularity

• Fuels healthy gut bacteria

There are many high-fiber foods, including different fruits and vegetables. 

5. Pile up your plate with veggies

Crumble Smith recommends filling half your plate with vegetables. These veggies “will fill you up for a very small amount of calories,” she said. 

Plus, vegetables are packed with essential vitamins, minerals, and antioxidants, she said. These support your metabolism and your overall health.

6. Get enough protein

Make sure you’re getting plenty of protein in what you eat. Choose lean proteins when possible, and add a variety of fruits, vegetables, and whole grains to help get the nutrients your body needs, recommends Crumble Smith.

You have lots of options when it comes to protein, including plant-based protein, like beans and nuts.

7. Get plenty of sleep

Your sleep patterns can affect your weight. People who don’t get enough shut-eye tend to snack more on foods high in fat and carbs. And people who sleep well are better able to maintain a comfortable weight, feel energized, and control snacking.

8. Manage stress

Many people reach for high-calorie comfort foods during periods of stress. Lowering your stress can help you reduce weight without dieting. Stress-management techniques like breathing exercises, meditation, and muscle relaxation can complement other weight-loss strategies on your journey.

9. Don’t skip meals

“Skipping meals only backfires and perpetuates a vicious cycle of restricting then overeating,” said Crumble Smith. “When you eat balanced meals and snacks at consistent intervals, it’s much easier to make healthy choices and keep portions in check because you aren’t overly hungry.”

10. Cook at home

Studies suggest that people who cook at home tend to eat healthier while consuming less sugar and calories. You have more control over ingredients when you eat meals at home. It’s something to consider if you’re trying to lose weight without dieting. 

11. Eat more slowly

Research suggests that people who take their time eating a meal enjoy it more and feel more satisfied and fuller longer. Consider slowing down by trying out mindful eating.

12. Seek professional help

“If you feel like you’ve struggled for a while, consider reaching out to a registered dietitian or other healthcare professional and get labs done,” said Crumble Smith. “Factors like insulin resistance and impaired thyroid function can impact our ability to lose weight. Knowing what to target can be extremely helpful.”

13. Track your progress

A weight-loss journal or app can help you track your meals, snacks, and physical activity. It’s a good way to become aware of what factors impact your weight-loss goals. 

14. Use a smaller plate

Serving your meals on smaller plates may help you control overeating, according to some research. Try replacing a regular-sized dinner plate (about 10.5 inches) with a smaller plate (around 9 inches). 

15. Be patient and kind to yourself

“Weight loss is a journey,” said Crumble Smith. “It’s important to be patient and practice self-compassion. Celebrate small successes along the way to keep yourself motivated.”

Benefits of losing weight without dieting

“Losing weight without relying on restrictive diets has several benefits that contribute to long-term success, psychological well-being, and overall health,” Crumble Smith said.

The following are some benefits to consider.

Sustainable weight loss

“People are more inclined to stick with balanced eating habits and regular physical activity if they don’t feel restricted or deprived,” said Crumble Smith.

Psychological well-being

People who diet often experience stress, unrealistic body image concerns, and low self-esteem. A nutritious, balanced diet can improve your mood, mental health, and well-being.

Increased energy

When you don’t eat enough calories and take in enough nutrients, your body tends to tire out more quickly. 

“A more balanced approach provides the body with sufficient energy, improving overall vitality and well-being, supporting sustainability,” said Crumble Smith.

Reduced risk of eating disorders

“Strict, restrictive diets can trigger disordered eating behaviors,” said Crumble Smith. 

A better approach is to focus instead on eating more whole, unprocessed foods, she said. This will allow you to listen to your body for when to eat and what nutrition you need. And that, in turn, will help you “make choices long-term that support overall well-being.” 

Personalized meals

Diet plans typically tell you what you can and can’t eat. Not dieting allows for flexibility, cultural preferences, and personal taste, “making it more enjoyable and easier to maintain,” said Crumble Smith.

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Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a versatile health and medical content creator who writes about acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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