How to lose weight without dieting: Sustainable weight loss tips

Not a fan of the Keto diet or intermittent fasting? Restrictive diets are unenjoyable and unsustainable. Although jumping on the latest diet trend may help you to lose weight fast, you may find yourself gaining the weight back as quickly. You might even gain more weight than you started with! Don’t worry: we have some sustainable weight loss tips that are healthier for you to follow in the long term.

SUSTAINABLE WEIGHT LOSS TIPS: LOSE WEIGHT WITHOUT DIETING

Fortunately, you don’t have to follow a strict diet to lose weight. Over-restrictive diets can be quite dangerous in the long term. Apart from the nutrient deficiencies that come with cutting off essential food groups, research has shown that dieting is one of the most common forms of disordered eating. This is because dieting can lead to unhealthy eating behaviours such as under-eating, binge eating, and purging.

Some of the most popular diets you find on TikTok may seem fun to try (#GirlDinner), but they can be quite restrictive and unhealthy. For sustainable and long-term weight loss, it’s best to follow a healthier lifestyle rather than a diet. Here’s how you can have a more sustainable and healthier weight loss journey:

FOLLOW A BALANCED DIET

Can you imagine not eating carbs for life? Although the keto diet can be a good way to lose weight fast, it’s not a sustainable way to eat. Instead, follow a balanced diet that will provide you with essential nutrients and help you to stay fuller for longer. A balanced diet includes a mix of healthy complex carbohydrates (vegetables, brown rice and pasta), lean protein sources (fish, poultry and tofu), and unsaturated fats (nuts, avocado, olive oil).

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ADD (BUT DON’T RELY) ON REGULAR EXERCISE

Adding daily activity to your life can help you to burn calories and keep the extra kilograms off. Exercise is also a great way to boost your mood and gain confidence. Choose an exercise you enjoy and can see yourself doing for the long term. Just don’t rely solely on exercise for weight loss as you can’t outrun a bad diet.

TAKE MORE STEPS THROUGHOUT THE DAY

How many steps do you take during the day? Lose weight and stay active by adding more steps to your day. You don’t have to do 10,000 steps a day right away. Start small with 2,000 steps and then walk your way up. Try a step counter or challenge a friend to a step challenge to make it more enjoyable.

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GET STRONGER

Cardio is a great way to burn calories but strength training can help you to burn fat long after your workout. Strength training can make you stronger, help you to build muscle, and increase your resting metabolic rate. This burns calories throughout the day and helps you to lose more weight over time.

ADJUST YOUR SLEEP SCHEDULE

Sleep deprivation can slow down your weight loss goals. This is because the hormone that controls our hunger (Ghrelin) is affected by our sleep. If you find yourself hungrier than usual or not seeing progress at the gym, try adjusting your sleep schedule. Aim for at least 6 to 8 hours of sleep – reducing your time spent scrolling social media and going to bed early can help!

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MEAL PLANNING

Find yourself snacking on unhealthy treats throughout the day. You may be consuming more calories than you think. Plan your meals and snacks to reduce cravings during the day. Prepare your meals the night before and add healthier treats such as fruits and nuts to your lunch bag to avoid chocolate cravings.
A balanced diet and lifestyle changes can go a long way when it comes to weight loss. Make sure you are drinking enough water, not skipping meals and staying consistent to see long-term progress. If you need help, don’t be afraid to reach out to a qualified nutritionist or dietician for sustainable weight loss tips.