5 Ways to Lose Weight Without Dieting
By Nutritional Weight and Wellness Staff
February 23, 2021
Losing weight without dieting might sound too good to be true, but it's entirely possible when you focus on nourishing your body with real food and sustainable habits.
This article is inspired by a popular episode of Dishing Up Nutrition, where we talked about the science and practical tips on how to lose weight without restrictive diets.
If you want more in-depth information and to hear our personal experiences, be sure to listen to the full podcast episode for expert insights and inspiring client stories that can help you on your journey to better health.
How can you lose weight without dieting? We have 5 tips to help you:
1. Prepare More Meals At Home
Why Cooking at Home Matters
Cooking at home is one of the easiest ways to take control of your health and support weight loss.
When you make your own meals, you know exactly what’s going into your food—no hidden sugars, unhealthy fats, or extra calories that sneak into takeout or processed meals.
Start Simple and Build Confidence
Preparing nutritious meals at home lets you focus on fresh, whole foods that are packed with nutrients. It doesn’t have to be fancy!
Start with simple, balanced meals that include protein, healthy fats, and plenty of veggies. You’ll feel more satisfied, have more energy, and won’t be tempted by the junk that often comes with convenience foods.
If you haven’t learned how to cook and find yourself snacking on easy, less healthy options like crackers, cheese, or takeout. But the good news is, it’s never too late to start cooking. Even basic cooking skills can make a big difference in your health—and it doesn’t have to be complicated.
If you’re new to cooking, look for simple recipes that focus on real, whole foods, and enjoy the process of nourishing your body.
2. Use Natural Fats Instead of “Franken Fats”
What Are “Franken Fats”?
What you cook with is just as important as what you’re cooking.
Many processed and fast foods use unhealthy, highly processed oils, often called “Franken fats.” These include oils like soybean, corn, canola, and cottonseed oil. They don’t occur naturally and are often made with harsh chemicals, which can mess with your metabolism and your health.
Choose Fats That Support Your Health
Instead, reach for natural fats like butter, olive oil, avocado oil, coconut oil, and ghee. These fats support your body in building strong, healthy cells, keep your metabolism humming, and are much better recognized by your body.
As Melanie Beasley puts it, “We need to reframe how we see food because I think a lot of this dieting distorts our relationship with food.”
By cooking with real, natural fats, you’re giving your body what it needs to function properly. Plus, they taste great and add richness to your meals.
So, ditch the “Franken fats” and stick to fats that help your body thrive.
3. Make Sure You’re Getting Enough Protein
Why Protein Is a Game-Changer
Protein is a game-changer when it comes to feeling full, keeping your metabolism up, and helping you lose weight without dieting. It’s not just for athletes—everyone needs protein to support their muscles, brain, and overall health.
Plus, protein boosts your metabolism by up to 30%, giving you more energy to enjoy life.
How Much Protein Do You Need?
Many people, especially women, don’t eat enough protein.
Aim for about four ounces per meal if you’re a woman and six ounces if you’re a man. For snacks, go for two ounces for women and three ounces for men.
And don’t forget to focus on high-quality sources like grass-fed beef, wild-caught fish, and pasture-raised poultry.
Protein also plays a big role in helping you manage cravings. It breaks down into amino acids that help produce neurotransmitters like dopamine, which keeps you feeling good and reduces those pesky sugar and carb cravings.
When you feel better, it’s so much easier to make healthier choices and stick with them.
4. Get Enough Sleep
How Sleep Affects Your Weight
Getting enough sleep might sound too good to be true, but it’s one of the easiest ways to lose weight without dieting.
Lack of sleep does more than just make you tired—it can actually slow down your metabolism, increase cravings for sugar, and make it harder to manage stress.
Tips for Better Sleep
Most adults need between seven and nine hours of quality sleep each night.
When you’re well-rested, you’re better equipped to make healthy food choices, keep your mood stable, and support your body’s natural weight management. Plus, sleep helps reduce inflammation and boosts your immune system, making you feel better overall.
If you’re struggling to get enough sleep, you might need a little extra support. Magnesium, GABA, melatonin, or even a balanced bedtime snack with a little fat and carbs can help you get the rest you need.
Melanie Beasley RD, LD sums it up well: “The way to lose weight without dieting is sleeping, sleeping, sleeping.” So get cozy, and let your body do the work while you rest!
5. Make Sure You’re Getting Enough Vitamin D
Why Vitamin D Matters for Weight Loss
Vitamin D is a superstar when it comes to supporting your health and your weight loss goals.
People with low levels of vitamin D are more likely to struggle with weight, and vitamin D plays a big role in your immune system too.
How to Check Your Vitamin D Levels
If you live in a place with limited sunlight, especially during the winter months, it’s worth getting your vitamin D levels checked. A good range to aim for is between 50 and 80 ng/mL.
If you’re low, consider supplementing with vitamin D to get those levels up—it can make a huge difference not just in your weight, but in how you feel every day.
Vitamin D isn’t just about keeping your bones strong; it’s about helping your body function at its best. And when your body is working well, it’s so much easier to lose weight naturally without ever feeling like you’re on a diet.
Wrapping It All Up
Losing weight without dieting is all about making small, sustainable changes that support your health. By cooking at home, using natural fats, eating enough protein, getting good sleep, and keeping your vitamin D levels in check, you’re giving your body what it needs to thrive.
Remember, it’s not about restriction; it’s about nourishing your body and feeling your best.
As Melanie Beasley RD, LD says, “Focus on health first, and weight will naturally follow.” You’ve got this!
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