In our modern world, systems and products that promise easy and fast weight loss are easily available and often quite tempting. It’s no wonder that nearly 70% of American adults are overweight or obese. The problem is that many of these solutions are simply ineffective and can even lead to long-term health risks.
The good news is that there are plenty of healthy and sustainable ways to lose weight without dieting. Here are 10 evidence-based ways to do just that.
1. Get More Sleep
Sleep is important for many aspects of health, including weight.
Studies show that people who don’t get enough sleep tend to gain more weight, which may include fat ( 1Trusted Source ).
Poor sleep is also linked to increased hunger and appetite, as well as increased cravings for calorie-dense, high-carbohydrate foods ( 2Trusted Source, 3Trusted Source ).
If you’re trying to lose weight, aim for 7–9 hours of sleep per night.
2. Reduce Stress Levels
Chronic stress can have negative effects on your health, including increased risk of obesity ( 4Trusted Source, 5Trusted Source ).
Cortisol, a stress hormone, has been shown to increase appetite and fat storage ( 6Trusted Source, 7Trusted Source ).
Find ways to manage stress in healthy ways and aim to reduce your stress levels. This may include yoga, meditation, time with friends or family, or other activities you enjoy.
3. Add More Protein to Your Diet
Protein is the most filling nutrient, and eating a high-protein diet can make you burn up to 80–100 more calories per day ( 8Trusted Source, 9Trusted Source ).
A high-protein diet can also reduce cravings and decrease the amount of food you eat by automatically making you feel full ( 10Trusted Source, 11Trusted Source ).
Good sources of protein include meat, fish, eggs, legumes, nuts, seeds, and dairy products.
4. Eat More Fiber
Fiber is another nutrient that is very filling and may reduce calorie intake throughout the day.
Studies show that soluble fiber can help you feel full, leading to weight loss ( 12Trusted Source, 13Trusted Source ).
Soluble fiber is found in high amounts in oats, flaxseeds, legumes, and some fruits and vegetables.
5. Drink More Water, Especially Before Meals
Water is essential for health and plays a role in appetite regulation.
One study showed that drinking water a half hour before meals increased weight loss by 44% over a 3-month period ( 14Trusted Source ).
It’s unclear exactly how water helps with weight loss, but it may be that it fills up the stomach, leading to reduced hunger and fewer calories consumed.
6. Avoid Processed Foods and Added Sugar
Eating processed foods is linked to weight gain ( 15Trusted Source ).
Processed foods are often high in added sugars, unhealthy fats, and calories.
Avoiding processed foods and added sugar is a great way to lose weight and improve your health.
7. Drink Coffee or Tea
Coffee and tea are rich in antioxidants and can help your body function optimally.
Both coffee and tea have been shown to boost metabolism and increase fat burning ( 16Trusted Source, 17Trusted Source, 18Trusted Source ).
One study showed that people who consumed green tea and caffeine lost an average of 2.9 pounds (1.3 kg) more than those who didn’t ( 19Trusted Source ).
8. Take a Probiotic Supplement
Probiotics are live bacteria that are good for your health, especially your gut.
They have several benefits, including weight loss ( 20Trusted Source ).
One study showed that taking a probiotic supplement for 12 weeks led to reduced body fat and body weight ( 21Trusted Source ).
Another study found that taking a probiotic supplement for 3 months resulted in a 0.5-kilogram (1.1-pound) weight loss in those who were overweight ( 22Trusted Source ).
9. Swap Refined Carbs for Whole Grains
Refined carbs are high in sugar and have been stripped of their fiber and other nutrients.
On the other hand, whole grains are packed with nutrients and fiber and have been linked to weight loss ( 23Trusted Source ).
One study showed that people who ate more than 90 grams (g) of whole grains per day had less abdominal fat than those who ate less than 90 g ( 24Trusted Source ).
10. Exercise Regularly
Exercise is one of the best things you can do for your health.
It’s especially effective at reducing belly fat, the harmful type of fat that builds up around your organs ( 25Trusted Source, 26Trusted Source ).
What’s more, exercise can increase your metabolic rate, helping you burn more calories throughout the day ( 27Trusted Source ).
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. You can also try HIIT, or high-intensity interval training, which involves short bursts of intense activity followed by recovery periods.
One of the most difficult things about losing weight is trying to maintain a healthy diet. If you’re like most people, you probably have trouble following a diet for more than a few days or weeks. And, let’s face it, diets can be difficult to stick to. They often forbid foods that you love, and require you to eat foods that you may not be fond of. What’s more, they can be very time-consuming, especially if you’re trying to cook all of your meals from scratch.
Fortunately, there are a number of ways that you can lose weight without having to diet. Here are 10 of them:
1. Cut out processed foods: Processed foods are loaded with calories, sugar, and unhealthy fats. They’re also often high in sodium, which can cause you to retain water and bloat. Cutting out processed foods is one of the quickest and easiest ways to lose weight.
2.Eat more protein: Protein helps you feel fuller longer, and it also boosts your metabolism.Aim to include protein at every meal, and choose leaner protein sources such as grilled chicken or fish, tofu, beans, and legumes.
3. Drink more water: Drinking plenty of water is essential for weight loss. It helps to keep you hydrated, and it also fills you up so you eat less. Aim to drink eight glasses of water per day.
4. Eat more fiber: Fiber is another nutrient that helps you feel fuller for longer. It’s also beneficial for promoting regularity and preventing constipation. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
5. Avoid sugary drinks: Sugary drinks are loaded with empty calories. They can also lead to blood sugar spikes, which can promote hunger and cravings. Stick to water, unsweetened tea, and sparkling water instead.
6. Limit alcohol: Alcohol can contain a lot of calories, and it can also disrupt your sleep. Too little sleep can lead to increased hunger and cravings. If you do drink alcohol, limit it to one or two drinks.
7. Avoid eating late at night: Eating late at night can make it harder to lose weight. That’s because your body has a harder time digesting food when you’re asleep. If you must eat late at night, choose a light, healthy option such as a piece of fruit or a yogurt.
8. Get enough sleep: Getting enough sleep is critical for weight loss. When you’re sleep-deprived, you’re more likely to eat junk food and less likely to exercise. Aim for seven to eight hours of sleep per night.
9. Move more: Exercise is one of the best ways to lose weight. Not only does it burn calories, but it also helps to boost your metabolism. Aim for at least 30 minutes of exercise most days of the week.
10. Try a weight loss supplement: If you’re having trouble losing weight, a weight loss supplement can help. There are a number of different supplements on the market, so talk to your doctor to see if one is right for you.