How to lose weight without dieting is the ultimate goal when it comes to health and fitness. Why? Because it means that you have figured out a long-term solution to an issue that is generally seen as a quick fix. If we find a balance that allows us to feel that we have achieved lifestyle change, then we never need to think about a diet again.
Sounds pretty good right?
So how do we go about losing weight without dieting?
Well first we need to get rid of the word ‘diet’. Its definition begins with “A special course of food to which a person restricts themselves…”. It immediately implies that it is a short term fix, something that you only need to commit to briefly in order to get a result.
Normally ‘diets’ involve strict caloric control and eating/consuming foods. They can be restrictive, can involve foods that you do not enjoy can immediately get you thinking that when the end is over, you can go back to what you were doing before.
The plan is usually so far away from the norm that you cannot wait to finish it. These reasons (and more) explain why nearly 90% of people who try a diet will fail. On-top of this, nearly 80% of people who do undertake a diet will gain back more weight than they will lose.
Simply put, going on a diet is a losing game.
So how do we lose weight (and keep it off) without dieting?
The answer to that question lies with 2 different impactors. Balance and consistency.
Let’s look into the biggest weight loss factors (nutrition and exercise) and why balance and consistency will be the key to ongoing success.
Nutrition. It is key.
No matter which way you look at it. The majority of your weight loss success comes down to the nutritional side of things. We eat far more often than we exercise (rightly so).
If you are looking to lose weight without dieting you must have a great understanding of what to eat, when to eat and how to eat best for your goals.
Balance with your daily macronutrient intake will give you the best chance of consistent and permanent weight loss.
You need all 3 (Carbs, Proteins and Fats) every day to get that balance.
- Carbohydrates: You cannot simply cut out carbohydrates permanently and expect to keep weight loss off. Your body needs carbs every day for the energy, you cannot go without it.
- Fats: You cannot over-consume good fats. Whilst they are good for you, they are extremely energy dense and as a result will tip you over your daily needs.
- Protein: Make sure that you have enough Protein with each meal so that your muscles can repair and build strength.
Creating balance between Carbohydrates, Proteins and Fats (generally recommended 30%/40%/30% respectively). This means that you will have a sustainable and healthy nutritional plan.
Nutritional consistency and balance
Consistency with your meals. Make sure that you are eating regularly 4-5 times throughout the day. You do not want to give your body too much to process at any one time. Whilst it does not impact your weight loss ability if you have all your calories in a single meal vs a number, it will make a huge difference for your energy levels. We all want to have high energy levels right?
Balance with your overall caloric intake. You must always have the balance tipped in the way of a deficit so that you are putting yourself in the best possible position to lose weight each day. If you have 3-4 days p/week in deficit and 3-4 days p/week in surplus you will not have the balance required to lose weight on an ongoing basis. This is why people regularly stay where they are and to not get to where they want to be. They are only good ½ the time.
Consistency with your commitment to daily nutritional goals. Do not pressure yourself into being perfect every single day. Know that if you are consistently making the right decisions for a weight loss lifestyle, then you will have the best chance of success. Do not punish yourself for 1 bad meal. Do not let 1 meal define your week. Consistently good = results. Remember, when you are looking to lose weight without dieting it is essential that you take a long-term viewpoint and do not stress the small mistakes that happen from time to time.
Exercise Consistency and Balance
Exercise is a vital part of the weight loss puzzle and must be looked at on a daily and weekly basis in order to complement your nutritional decisions. If you are looking to lose weight without a diet then you must also have a strong understanding as to the importance of exercise on your goals.
Balance with your exercise breakdown is going to make a lasting impact on your goals. It is super important to have a good balance between not only weights and cardio, but the exercises performed. You must be targeting all the major muscle groups on a weekly basis and also ensuring that you are challenging yourself in a variety of ways. If you are not doing this you will not have great exercise balance. As a result you will not see a high level of success continually.
Consistency with the amount of exercise you do each week will always go a long way towards the creation of the habits required to turn your weight loss goal into a lifestyle change. Always ensure that you are exercising on more days than you are not. 4-5 at a minimum.
Balance with your commitment levels. It is very easy to get incredibly excited and motivated towards your goals. However, you never want to commit to an amount of exercise that you cannot sustain for the long term. It will not give you life balance and you will get unmotivated when you do not hit the levels that you expected of yourself when you set your goals full of excitement and motivation. Under promise and over deliver on your commitment, not the other way.
Consistency with the changing of your exercise plan and weekly output. You do not want to be doing the exact same program forever because you will get bored quickly. Also, your body will adapt to that program and you will not see the same level of results. Consistently change your program every 4-6 weeks to get the weight loss success that you are looking for.
In Summary
The key to weight loss (and keeping it off) will always come down to your ability to turn goals into lifestyle change. The biggest two impactors on this lifestyle change will be your ability to create balance with your food and exercise and then consistently implement on your plan.
Do that and you will never need a diet again because you will never need to lose weight again.
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