8 Proven Ways to Lose Weight Without Dieting
When it comes to losing excess fat, it's obvious that dieting helps burn those extra pounds. However, while eating less can help achieve a leaner body, many people find counting calories and depriving themselves of their favorite foods stressful, making it difficult to stick to a strict diet. Fortunately, there are several proven ways to lose weight without dieting.
You will need to make some changes. However, instead of reducing your food intake and dealing with the psychological issues caused by dieting, you can lose weight by increasing your activity, changing your eating times, or even using some tricks to boost your metabolism. Using these tricks together can lead to significant weight loss. Here are 8 proven ways to lose weight without dieting.
1. Do morning cardio before eating
Cardio exercises, such as running, cycling, and stair climbing, make a huge difference in burning calories and reducing body fat. While dieters may not want to start with strenuous exercise, you can achieve amazing results with a short cardio session before eating.
A study from the British Journal of Nutrition found that those who did morning cardio in a fasted state (i.e., before eating) burned 20% more fat than those who ate a meal beforehand. This is because the body burns fat for energy instead of carbohydrates when fasting. So, just 20 minutes of exercise every morning can make a big difference.
2. Get More Sleep
Even if you're not a fan of cutting calories or increasing your physical activity, you can often lose a few extra pounds simply by adjusting your sleep schedule. Lack of sleep can leave you feeling tired throughout the day and can also cause weight gain.
A 2010 study published in the Annals of Internal Medicine found that just three extra hours of sleep burns 400 calories per night. Additionally, people who got 8.5 hours of sleep per night lost 60% less muscle mass than those who got 5.5 hours, and the extra sleep helps boost their metabolism.
3. Drink More Water
Another proven way to lose weight that doesn't require a strict diet is to simply drink more water. Some people fear drinking more water because the weight gain may raise their BMI on the scale. However, this increase is temporary, and you'll eventually burn much more fat.
Furthermore, a 2013 study published in the Journal of Clinical and Diagnostic Research found that girls who drank 500 ml of water before each meal lost more weight and lowered their BMI without making any other dietary changes. Therefore, it's recommended to drink half a liter of water before each meal to boost your metabolism and reduce hunger.
4. Eat More Protein
Increasing your protein intake is one of the best ways to boost your metabolism and lose more weight. A 2008 study published in the American Journal of Clinical Nutrition found that protein increases satiety, reduces hunger, and naturally helps you eat fewer calories. It's also great for building muscle, which leads to more fat loss.
Fortunately, you don't have to completely change your diet to get more protein. Many people see positive effects from just drinking a couple of protein shakes a day. However, you may want to enhance your results by eating a protein-rich breakfast to boost your metabolism and feel full.
5. Try Intermittent Fasting
Diet isn't the only way to burn excess fat. Interestingly, you can consume a lot of calories daily and still lose weight as long as you eat your daily meals within a short period of time. This is known as intermittent fasting, and many athletes rely on it.
Intermittent fasting generally involves eating all of your daily meals within an 8-hour window and fasting for the remaining 16 hours before eating again. When your body is in a fasting state, it turns to fat stores for energy, which reduces your fat mass and ultimately leads to weight loss. However, you should avoid overeating during your eating window.
6. Avoid Stress and Anxiety
Daily stress and high levels of anxiety can have adverse effects on those trying to lose weight. Stress and anxiety raise cortisol levels, which stimulate hunger and cravings for comfort foods. This can quickly lead to overeating if you're not careful.
Fortunately, there are various natural ways to manage stress and anxiety levels. Exercising is a great way to reduce stress while losing weight. Getting more than 8 hours of sleep each night also helps significantly. You should also avoid daily stressors. For example, if you find your daily commute stressful, try walking or cycling instead.
7. Lift Weights Regularly
If you're not a dieter, resistance training is one of the best ways to maintain your fitness. Training with heavy weights not only helps you burn calories, but it also helps you build additional muscle. With every additional kilogram of muscle you gain, your body burns more calories, even at rest.
This exercise has other benefits as well. For example, when you lift weights, a larger portion of the food you eat is dedicated to repairing and rebuilding your body, meaning you can gain muscle while losing fat. In many cases, weightlifters find they can eat larger quantities of food while maintaining or even losing weight.
8. Boost Your Vitamin D Levels
While many vitamins and minerals help maintain a healthy body and may even promote weight loss, vitamin D is undoubtedly the most important. Many people suffer from vitamin D deficiency, which can often lead to metabolic syndrome, depression, and anxiety, all of which contribute to weight gain.
Boosting your vitamin D levels is also very easy. Spending 30 minutes in the sun daily can help naturally increase your vitamin D levels. Some beverages, such as fortified orange juice, are rich in vitamin D. You can also take vitamin D supplements to maintain high levels.
Conclusion
While the fastest and most effective way to lose weight is to combine a healthy diet with good exercise, you can try these effective options that don't require dieting. Whether you prefer daily intermittent fasting, drinking more water, or simply sleeping more, all of these things can contribute to weight loss.