Losing weight without diet: 13 Tips

Not in the mood for a strict diet? We neither! We show you how to lose weight without diet. With the right nutrition you can also keep it up for a long time! 

Losing weight without diet: this is how you effectively lose weight

Losing weight really isn’t as difficult as is often claimed. It only works if you have a calorie deficit . That means you throughout the day consumed more calories than you from food and drink gets inside .

Losing weight without a diet means you don’t have to ban yourself or follow a strict diet. Instead, you can achieve your calorie deficit in two different ways:

  • You get fewer calories through your diet than your body consumes
  • You increase your calorie consumption until these are more than the calories you consume

Long-term weight loss with a diet: does that work?

Most diets work as long as you keep up. The problem is that you often don’t follow a diet for more than a few months. An even bigger problem is that with most diets you don’t eat very well-balanced. If you reach a calorie deficit, do not exercise and are low in protein, your body will not only build fat, but also muscle.

And muscles are just as important for your calorie consumption. If your body breaks down muscles, the calorie requirement also decreases. Your calorie deficit then decreases and is getting closer to your calorie requirement. That’s exactly the point where you feel like your diet is no longer working.

The yo-yo effect: If you give up in frustration and fall back into your old diet, the yo-yo effect occurs. You eat just like before, but you have less muscle mass and therefore still a low calorie consumption. So you will arrive faster than ever!

Losing weight without a diet means taking small but effective steps. Long-term weight loss without hunger: we give you the best tips.

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Losing weight without diet: 13 Tips

1. Sports and Training

Sport and exercise increase your your daily calorie consumption . For example, a 30-year-old man who weighs 75 kg and is 1.75 m tall consumes about 660 calories in an hour of jogging at a speed of 6 minutes per kilometer. That’s about as much as a fries with. Your calorie consumption depends on your age, height, weight and gender.

If you also increase your speed, your calorie consumption will continue to increase. If the same person walks at a speed of 5 minutes per kilometer, he or she will consume 808 calories in one hour.

further advantage : Through sports training and strengthen your muscles. Strong muscles ensure that you also consume more calories in daily life .

2. Bring more movement in your daily life

You can also increase your calorie expenditure without exercising if you simply exercise more in your daily life. Take your bike to work or the supermarket. Take the stairs instead of the elevator and take an occasional walk during your lunch break . This way you activate your blood circulation and you also burn more calories.

3. Drink enough water

We cannot say it often enough: always drink enough water ! Not only because it is important for your health , but also because it helps with weight loss . A 2007 study found that you consume about 24% more calories when you drink 500 ml of water.

4. Relax regularly

Stress is not always bad. It activates your body and mind and can improve performance. It only becomes unhealthy if you experience stress for a long time and do not provide the necessary relaxation. It can cause your hormone balance to get out of balance and ultimately save you fat.

5. Give your muscles time to recover

Are you extremely motivated and would you like to train every day to burn as many calories as possible? That is of course great, but you have to give your muscles a rest now and then. Because even though the increased blood flow during your training seems like your muscles have grown immediately, this is not the case.

The real growth starts in the recovery period and is called super compensation .

6. Eat only when you are hungry

Learn to listen to your body . Eat only when you are hungry and not out of boredom, out of anger or sadness or as a reward. It is also important that you know the difference between tension , hunger and thirst . If you think you are hungry, first drink a glass of water and see if you are still hungry afterwards.

7. Eat consciously

Do you enjoy watching TV , eating on your phone or listening to music while eating ? This makes the food itself a side issue . This distraction can make you overlook hunger or satiety signals. You continue to eat and you run the risk of overeating.

8. Take a smaller plate

Many people swear that they eat less from a small plate than from a large plate, because the portions are smaller. Try it out if it works for you too!

9. Don’t buy sweets

We do n’t want to forbid you . Every now and then you just have to give yourself something. But in order not to be constantly tempted at home, it is better not to buy processed, high-calorie foods. Packed with sugar, sweets do not have a long-lasting satiating effect. It only gives you the feeling of wanting to eat even more. This also causes the dreaded binge eating.

10. Avoid pitfalls

Nuts are better than chips. But nuts are also quite high in calories , so it’s best not to overeat. Another pitfall are juices and soft drinks . They often contain as many calories in a small glass as a banana.

11. Saturating effect

Sweets and snacks are usually not only high in calories, but also bursting with sugar and fat. Added to this are the flavor enhancers, which in turn cause binge eating. So go for natural products that are rich in fiber and proteins .

12. Limit your alcohol consumption

Alcohol is very bad if you want to lose weight without a diet. Alcohol contains even more calories than carbohydrates . In addition, alcohol often causes binge eating , stress and slows down the recovery phase of the body.

13. Make a list of permitted foods

Instead of focusing on everything you don’t like, you better look at what you can eat and drink. This way you focus much more on the positive side of losing weight without diet and you waste energy thinking about what is not possible.


  • Losing weight without a diet only works with a calorie deficit
  • Diets only work as long as you can keep up
  • Losing weight without a diet works very well if you also exercise and exercise sufficiently
  • Concentrate on the things you can eat and not on the things you should avoid
  • Don’t try to do too much at once
  • Try to complete the weight loss tips step by step