15 Ways to Lose Weight Without Dieting

Millions of people in the U.S. try special diets every year. And diets that involve calorie and/or food restrictions can result in fast weight loss. But many experts question the safety of these diets, especially when they involve restricting entire food groups. Plus, once you stop following a restrictive 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 habits you can adopt for the 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.

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. This 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 eating nutritious foods. 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 aim to do strength training twice a week.

3. Drink plenty of water

Water isn’t a cure-all for weight loss. And the research on drinking water and weight loss is mixed. But drinking water is good for your overall health, and it may impact weight loss by:

• Replacing sugary drinks: If you drink water instead of soda or juices, it reduces your daily calorie (and sugar) intake. This may lead to weight loss.

• Filling you up: Drinking a lot of extra water all day may not help. But drinking water (16 oz) right before a meal may help you lose a little weight by consuming less at meals.     

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• Oatmeal can help with weight loss: Oatmeal has protein and fiber, making it a smart choice for weight management. And it’s easy to add more protein and fiber with toppings.

Water also helps regulate body temperature, prevent dehydration, and flush out waste.

4. Eat more fiber

Eating a diet high in fiber is good for digestion and overall health. A diet high in fiber can also help with weight loss and weight maintenance by:

• Increasing fullness: Fiber slows down digestion, which helps you feel full. Fiber also stimulates the release of hormones — like GLP-1 — that lead to feelings of fullness.  

• Decreasing calorie absorption: Fiber is a carbohydrate that your body can’t digest. Since your body doesn’t absorb fiber, you can think of it as a zero-calorie carbohydrate. For this reason, high-fiber meals have fewer calories than their low-fiber counterparts. 

• Keeping your blood sugar stable: Fiber slows down the absorption of carbohydrates from your gut. After you eat high-fiber foods, your blood sugar rises slowly instead of spiking. This can prevent the food cravings that can come along with blood sugar spikes. 

• Changing your gut flora: Your gut is lined with trillions of microorganisms known as your microbiome. Fiber helps feed the beneficial bacteria living there. Fiber also increases the variety of bacteria. Having more diversity of bacteria in your gut is linked to less weight gain. 

High-fiber foods include:

• Fruits

• Vegetables

• Whole grains

• Legumes

• Nuts and seeds

5. Pile up your plate with veggies

Crumble Smith recommends filling half your plate with vegetables. Veggies are high in fiber and water and “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 your diet includes plenty of protein. The exact amount of protein you need will vary depending on several factors, like your activity level and age. But protein supports weight loss in a few ways, including by:

• Helping you feel full longer, which can mean eating less throughout the day

• Decreasing levels of ghrelin, the hormone that makes you feel hungry

• Supporting your metabolism, since digesting protein burns more calories than digesting carbohydrates or fat

You have lots of options when it comes to protein, including animal-based proteins like:

• Poultry, like turkey and chicken 

• Fish

• Eggs

• Dairy foods like yogurt and cheese

 Plant-based protein sources include:

• Legumes, like beans and lentils

• Nuts

• Seeds, such as sunflower or pumpkin

• Soybeans, and foods made from soy, like tofu, tempeh, or edamame

7. Get plenty of sleep

Your sleep patterns can affect your weight. Research suggests that if you sleep too little or too much, you may increase your risk of obesity and other chronic conditions. And people who don’t get enough shut-eye may snack more on foods that are high in fat and carbs. 

8. Manage stress

Many people reach for high-calorie comfort foods during periods of stress. This is known as emotional eating. So lowering your stress may help you reduce weight without dieting. Breathing exercises, meditation, and muscle relaxation are stress-reduction techniques to try.

9. Don’t skip meals

According to Crumble Smith, skipping meals can backfire and lead to overeating. 

“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,” she said.

10. Cook at home

When you prepare your own meals at home, you have more control over ingredients. And studies suggest that people who cook at home consume less sugar and fewer calories than people who eat ready-to-eat options prepared outside the home.

11. Eat slowly

Research suggests that people who take their time eating a meal enjoy it more. They also feel more satisfied and fuller longer. You can try mindful eating, which is about more than just eating slowly. It also involves paying attention to things like the taste and texture of your food, and your thoughts and feelings as you eat it. 

12. Use a smaller plate

Serving your meals on smaller plates may help curb overeating. Try replacing a regular-sized dinner plate with a smaller plate (around 9 inches). 

13. Get professional help

Working with a professional to support your weight goals can be very helpful, said Crumble Smith. One reason is that it may uncover underlying medical issues.

“If you feel like you’ve struggled [to lose weight] for a while, consider reaching out to a registered dietitian or other healthcare professional and get labs done,” she said. “Factors like insulin resistance and impaired thyroid function can impact our ability to lose weight.”

14. 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 which factors may be affecting your weight-loss goals. 

But weight-loss journals and other forms of tracking aren’t for everyone. It’s possible that they can worsen or trigger eating disorders. So particularly if you have a history of disordered eating or an eating disorder, you may want to avoid tracking your progress in this way. And if you’re tracking your progress and notice increased obsessive behavior, that’s another sign this method may not be a good fit.

15. Be patient and kind to yourself

Weight loss takes time, and it’s not always easy. 

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

Benefits of losing weight without dieting

Losing weight without dieting has several benefits. The following are some to consider:

• Sustainable habits: People are more inclined to stick with balanced eating habits and regular physical activity if they don’t feel restricted or deprived, according to Crumble Smith.

• Increased energy: When you don’t eat enough calories and take in enough nutrients, your body may tire out more quickly. But a nutritious, balanced diet can give you sustained energy. And it can improve your mood, mental health, and well-being, too.

• Reduced risk of eating disorders: Strict, restrictive diets can trigger disordered eating behaviors, said Crumble Smith. Instead of making certain foods off limits, focus on eating more whole, unprocessed foods, she suggested. This will allow you to listen to your body for when to eat and what nutrition you need. 

• Personalized meals: Diet plans typically tell you what you can and can’t eat. Many diet plans don’t allow for flexibility, cultural preferences, and personal taste. 

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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 content creator who focuses on acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. 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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