Last updated on January 18th, 2019 at 08:20 pm
If you want to lose weight without doing crazy diets and working out for hours at the gym, these 11 science-backed tips for weight loss can help.
If you want to lose weight and people tell you don’t need to change anything – they’re lying. If I’m very honest: you do need to change what you eat if that’s the case with you. You just do!
Not because you need to be tortured, but because you need certain nutrients to burn the fat and to lose weight. And you can ONLY get all the necessary nutrients from real food.
The other reason you want to change what you eat is to reduce inflammation. If you have chronic inflammation, it might be the reason you’re gaining weight and not feeling your best.
Now for the good news: you don’t have to exercise, starve yourself or count calories.
Exercise is super important for your physical AND mental health, but if you don’t feel like it – better start with the eating right part.
The Big Secret To Losing Weight Without Dieting
One of the key strategies for sustainable weight loss is to eat foods that make you feel full AND satisfied longer. When you learn how to do that – you can lose weight and then keep it off.
Healthy foods don’t necessarily have less calories than the unhealthier alternatives (for example whole grains vs. refined grains).
The main difference is the way these foods affect your appetite and satiety.
For example by eating the same amount of calories, you can be full for either 1 hour or 3 hours, depending on the food you ate.
What do you think is better? Of course, being full for three hours!
Because even though you eat the same calories before, in the first case you would eat more afterward than you would in the second case.
In the end it’s not about how many calories you eat at the very moment, it’s about what happens next. It’s about how “effective” those calories are.
That’s the “big secret”.
You want to choose foods that keep you full longer and decrease your need to eat all the time.
How To Lose Weight Without Dieting
11 Weight Loss Tips That Work
1. Vegetables first
If there’s one group of foods that should never miss in a healthy diet – it’s vegetables.
They’re nutrient-dense and low in calories – the perfect combination to fill you up and give you a ton of essential nutrients and the phytochemicals you need to be healthy and to lose weight.
Vegetables are also our main source of vitamin C – a vitamin which is essential for the body cells to burn fat.
Eating your vegetables first, and increasing their serving size is a great strategy to ensure you get your 8 servings and also to help you eat less calories without the need of counting like a first grader.
2. Sneak them in
Another great way to consume less calories is to sneak vegetables into your meals. This way your meals have the same size and taste great, but don’t contain that many calories.
Plus you automatically increase the amount of vegetables you consume daily, which brings some extra benefits for your physical and mental health.
So if you want to make your children (or husband) eat more vegetables, this is worth trying.
For example if I make pasta with pesto, I would sneak in some vegetables in the pesto and reduce the amount of oil and nuts. This increases the amount of vegetables and saves a ton of calories.
I am not a big fan of cauliflower rice or zucchini noodles, but if you think these options would work for you, don’t hesitate to try.
3. More soups
People think they need to eat only salads to lose weight, but if you’re like me and like soups – I have some great news for you.
Soups are another type of food that can help you control your appetite and avoid overeating.
They’re low in calories, but increase satiety and help you eat less. (3)
Plus they’re a great way to add some more vegetables to your diet.
It doesn’t need to be cabbage soup either. Try something tasty. If you want to try some of my recipes go here (I have like 3 of them, but they’re really good)
4. Eat a breakfast, this type is best
But here’s where I probably make a mistake: You can’t just eat any kind of breakfast.
Because only cereal, more importantly cooked cereal is related to lower BMI.
5. Eat low glycemic foods
Eating a low glycemic index diet helps overweight or obese people lose more weight and fat compared to people on a low-calorie/low-fat diet or a high-glycemic load diet. (9)
Now what’s the glycemic index, anyway?
Well it’s a system that ranks foods based on their effect on blood glucose levels.
Some examples of low GI foods include: lentils, beans, bulgar, oats, most fruits and vegetables, meat, fish, eggs.
You can find a list with the GI of over 100 foods here. The article also explains how important the serving size of a particular food is.
A low-glycemic diet is also recommended to reduce inflammation, which is involved in the development and progression of many chronic diseases. This type of eating is also shown to help reduce acne (10).
As for how to put this in action – check out these 11 easy healthy food swaps.
6. Drink a glass of water before you eat anything. This is not to fill you up.
Water. We are made out of it.
And if you don’t get enough of it, you might experience some serious issues like headaches, feeling cold, but most importantly for weight loss: cravings.
Yes, you might actually really be thirsty and not hungry. Who knew this is a thing and not an old lie people just say.
Another reason to drink more water for weight loss is because it can actually help you burn more calories. Again I did not think this was true, but it is! One study demonstrated that drinking water increases metabolic rate (energy expenditure) by 30%. (11)
So it’s a good idea to drink a glass of water before you eat anything. Then see whether you’re hungry or not. If you’re not – don’t eat, if you are – have something nutritious. That’s a very important weight loss habit that can really help.
7. Have nuts as a snack
People are afraid to eat nuts, because they’re so high in calories and fat.
And if you’re on the calorie counting train, you’ve probably been avoiding nuts like the plague.
Nuts are also shown to lower risk of being overweight.
How can something that has double the calories of a hamburger be in any way better for my weight?
Well, the reason for this is that the calories in nuts are not as easily bio-accessible as the calories in a burger. This means that yeah, you might be eating 600kcal if you eat a bag of almonds, but your body will not absorb all these calories.
On top almonds and peanuts are shown to decrease appetite and the desire to eat more after that. So eat nuts as a snack. (14)
When you do this, you won’t feel like you’re starving, and in fact you’ll feel pretty full. This will protect your from making bad choices for your meals later and prevent overeating.
A handful of nuts a day is more than enough.
8. Don’t be afraid of the growling
So, you’re in a quiet room, like for example the library (or at a seminar), when your stomach starts growling as if you’re keeping an angry cat in there.
Do not be afraid of that feeling.
While you shouldn’t let yourself starve, this feeling is your actual signal: “Hey, it’s time to go and eat something”.
Not before that. Don’t eat to prevent feeling hungry.
People are so afraid to say this. It’s like if you tell someone to let themselves feel hungry for even a minute you’re pushing them into an eating disorder.
But if you start eating to prevent hunger, you’re setting yourself up for overeating.
I know it, because I’ve done it.
So, be mindful of that and really understand when you’re hungry and when you’re bored or in hunger prevention mode.
9. Eat high-fiber foods to improve your gut flora
It’s shown that the human gut flora, obesity and weight loss are connected.
Another interesting finding is that the gut flora of healthy lean people is very different than that of obese individuals, the likely reason being the way they eat.
One exciting study showed how when gut bacteria from lean individuals were transplanted in obese volunteers, those obese volunteers lost weight. (I read about it in this book, Ch. 3 & 7). You can read more on how to improve your gut health here.
10. Actually chew your calories
The form of your food and calories also matters for weight loss.
When you eat foods in their natural state, whole and unprocessed, your satiety level increases.
When scientists compared the effect of whole apples to apple juice and sauce in one study, they found out that eating fruit whole suppresses appetite more, while juices or sauces did not suppress appetite or increase satiety. (16)
I for example would hardly ever eat a whole bag of peanuts. But a jar of peanut butter? Not really a problem for me.
As I mentioned in tip #2 and #3 the exception to this rule are hidden vegetables and soups. These decrease the calorie density of the meal, while keeping you full.
11. Watch what you drink
Not talking about the well-known calorie monsters aka sodas, alcohol and sugar-loaded drinks. Talking about healthy foods that can actually sabotage weight loss for you.
Smoothie here, cappuccino there, even if you don’t drink any cokes or fruit juices – you’re probably getting some sneaky calories from just your drinks.
Things add up.
As I said: form matters as well. And grabbing a drink on the go is not as satiating as sitting down for an actual meal (17).
Plus, while I do think healthy smoothies are great and they really are, adding something like peanut butter, dates, honey, whole fat milk or agave syrup to a smoothie will never help you lose weight.
In fact it might actually make you gain weight.
Make sure the smoothies you drink contain mainly fruits and vegetables and drink your coffee black or with just a little milk/ preferably non-dairy milk.
Now, I know. These are a lot of things you need to consider.
But don’t be overwhelmed thinking about them.
Just start with the 1st tip if you can’t do everything at once.
Hope these tips help you and when you’re (one day) ready for some quick workouts to support your diet, take a look at this list with my favorite 10-minute Youtube workouts.