4 Ways to Lose Weight Without “Dieting”

One of the best tips for any weight loss goal is to make sure your nutrition game plan is something you will actually adhere to. I.e. if you know in the back of your head that you are going to abhor following your intended plan…it’s a bad plan. 

For many people this lacking adherence is due to a hatred of strict “diets” or “diet plans“. Most people don’t want to be stuck plotting numbers into myfitnesspal all day long, or be stuck following a super strict plan with no wiggle room to lose weight. Can’t say I really blame them.

With this in mind I wanted to offer 5 strategies that could be employed to cut down on the amount of calories a person will consume over the course of the day, without really having to think about it. Here’s 5 ways to lose weight, without actually “dieting”.

1. Ditch the “Liquid Calories

Want a way to cut a lot of calories out of your diet while barely having to do any work on your end? Stop “drinking your calories“.

Liquid calories can become problematic when it comes to weight loss because it’s so easy to consume a lot of calories in such a short period of time. Juices will run you around 110-130 calories per cup (and last time I checked no one on this planet measures out a singular cup of juice) and alcoholic beverages like beers will usually run around 150 calories a can (how many cans you think you are running through when you are out with friends?). On top of this these calories don’t tend to be very satiating. I.e. while you are consuming a lot of calories, it’s not going to feel like you are, leaving you open to consuming even more calories in the form of solid food.

Liquid calories end up being a “waste” when it comes to weight loss as those calories would be better spent on solid foods that are going to leave you full and satisfied. Not to mention those solid foods are usually the more nutrient dense options as well. Ideally, any source of calories in your life that is a liquid (juices, sodas, alcohol) you’ll replace with a glass of water for a grand total of 0 calories. This tip alone is enough for individuals to start losing weight in a variety of cases.

2. Control Your Environment

Many people struggle with weight loss because they fall victim to cravings and end up indulging over their calorie limit for the day .Easiest way to deal with this problem? Make it harder to satisfy your cravings. 

For example, if your absolute favorite food is ice cream and you notice you keep caving for a late night bowl…don’t keep ice cream in the house. Does this mean you can never have ice cream again? No. Could you easily go drive to the store to buy some? Yes. However, you’ve made this less of an impulse decision and are now putting multiple steps between you eating ice cream. The likely outcome? You realize it’s just a craving and that going to physically fetch the ice cream is more effort than it’s worth.

Obviously this isn’t fool proof (you probably will end up going to fetch the ice cream once or twice) but it’s setting yourself up in the end to have more “wins” than you will “losses” so to speak.

Controlling your environment so that it actively encourages you to make the decisions you want to be making is one of the best ways to make any goal happen, not just weight loss.

3.Go Heavy on The Protein

Including protein with just about every meal you eat is a great way to cut down on calories naturally.

This works not only because protein is satiating (your going to feel fuller longer), but also the foods themselves that tend to be high in protein usually aren’t very calorically dense. Consider this, which will leave you feeling satisfied longer? 500 calories worth of french fries? Or 500 calories worth of chicken breast?

While protein is usually looked at as a bodybuilders best friend for building some muscle, it’s also a great tool for weight loss.

4. Limit “Calorically Dense” Foods

When a food is “calorically dense” it means it packs a lot of calories in a small package. My favorite example of this is the classic Cinnabon cinnamon roll. One roll is going to run you just around 900 calories. This would be calorically denseyou really gotta want that Cinnabon. 

I think people can often be surprised by just how much they can eat while “dieting” so long as they are picking the right foods. For example, low starch vegetables can be eaten in massive quantities without racking up much in the calorie department. Lean meats like chicken and turkey can also be eaten in relatively speaking large quantities without too much of a problem.

When you start to shoot for more nutrient dense foods and less calorically dense foods it may be shocking by how big of a feast you’ll be able to prep for yourself without ever having to feel guilty that you are cheating on your goals.


Matt Molloy

Matt Molloy

I'm a graduate the University of Pittsburgh with a major in Exercise Science. I’m a local guy (North Penn) and athletics has dominated my life. I've led teams in basketball, baseball, soccer, golf and my passion, long distance running. I've been strength training for 6 years with a focus in power-lifting but have recently stretched to strongman since joining the pride here at the Den. When I’m not in the gym I enjoy, spending time with my friends, music, and relaxing and playing some video games.