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8 Easy Ways to Lose Weight

Lose weight without going on a diet!


Updated May 28, 2014

Lose weight without going on a diet? It's not too good to be true. You don't have to follow a strict diet to get the ball rolling; making these easy but effective changes really can help you lose weight.

1. Learn to Read Labels

To lose weight it is essential to pay attention to food labels. If you want to count calories successfully you need this skill. You should know how to find a food's caloric content and more importantly, its serving size. But be careful because some of the numbers are not always accurate.  Comparing labels among different foods and beverages is crucial for making the healthier choices required to lose weight.

2. Snack Smart

lose weight with healthy snacks
You can help prevent overeating and maintain blood sugar levels by eating something about every three hours. Getting too hungry will backfire on your efforts to eat healthy and practice portion control. Make sure you know how many calories should come from snacks, then aim for a healthful, satisfying snack, such as an apple and some reduced-fat cheddar cheese.

3. Eat More Grains and Produce

lose weight eating vegetables
Whole grains and fruits and veggies do more than provide nutrients that improve your health and reduce disease-risk; they can also help you lose weight. They're naturally low in calories, so you can eat more of them and have less room in your diet for less-than-healthful foods. Plus, the fiber in whole-grain foods and produce will help you feel fuller longer (which helps you control portions and avoid eating when you're not hungry) and as a result, lose weight.

4. Eat Enough, Often Enough

lose weight eating regularly
One of the worst ways to lose weight? Meal skipping. Many people think skipping meals is a great way to cut calories, but in the end, they fail to lose weight. You'll be more likely to overeat or even binge (when you finally do eat) if you do not eat regular meals. Plus your body may go into "starvation mode" if don't eat enough, causing you to maintain (or even gain) rather than lose weight!

5. Drink Plenty of Water

lose weight drinking water
Water helps you lose weight in several ways. If you tend to have a problem with "water weight," drinking more water can help alleviate bloating. Replacing drinks that cause weight gain with water cuts hundreds of calories. In fact, if you do the math, you'll be surprised at the number of calories you can lose and dollars you can save by ditching soda! Don't wait until you're feeling thirsty to drink water; thirst can be mistaken for hunger, causing you to overeat. Don't like water?  Try making flavored water to satisfy your cravings.

6. Get Moving

lose weight with exercise
It is virtually impossible to lose weight and keep it off without exercising regularly. Start out today by taking a brisk walk or learn how to bike to lose weight. Work your way up from 10 minutes to 30-40 minutes a day, most days a week, and you could reap health benefits and weight loss results in a matter of weeks. Plus, exercise boosts your metabolism, making it even easier to lose weight.

7. Practice Portion Control

lose weight using measuring cups
Measuring food may seem like a drudgery, but it will prove invaluable in your efforts to lose weight. Start out by comparing a measured standard serving of food to your typical helping. There are certain foods that are easy to overeat and you may find you usually consume two or even three times the recommended serving. In time you will reprogram your brain to eyeball portion sizes, a key skill for losing weight.

8. Write it Down

lose weight with a food diary

What's the first thing I think anyone who wants to lose weight should do? Keep a food diary. All you have to do is jot down what, when, and how much you eat in a notebook, or you can do it online at a Web site like About.com's Calorie Count. A food diary will give you a clear picture of your current eating habits so you can identify the changes you need to make to lose weight.

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