You can definitely lose weight quickly, especially with all the fad diets that exist. But why lose weight fast if you'll regain it just as quickly? To keep the weight off permanently, it's best to lose weight slowly -- and you can do this all without dieting. Want to shed those last ten pounds? Here are eight ways to lose weight without dieting:

1. Never skip breakfast

1. Never skip breakfast

It's true -- breakfast is the most important meal of the day. Some people think that skipping breakfast is a great way to cut calories, but they usually end up eating more food throughout the day. Numerous studies show that people who eat breakfast on a consistent basis have lower BMIs than those who skip out on it.

2. Don't give into late night munchies

2. Don't give into late night munchies

Establish a time when you'll stop eating for the day, like around 5 or 6 pm. This will help to curb mindless snacking while watching television, saving hundreds of calories

3. Stay away from liquid calories

3. Stay away from liquid calories

If you drink soda or juice regularly, you're probably aware that they're filled with tons of empty calories. Replace sweetened drinks with sparkling flavored water. You'll also want to reduce your consumption of alcoholic beverages, which are loaded with hidden calories and increase your appetite.

4. Eat more produce

4. Eat more produce

Pile on the vegetables to shave off calories without feeling hungry throughout the day. Eating lots of low-calorie, high volume of fruits and vegetables will fill you up, and your diet will be enriched with vitamins, minerals, phytonutrients, and fiber.

5. Reach for the grains

5. Reach for the grains

Substitute whole grains for refined grains like white bread, cakes, and cookies to add much-needed fiber that will fill you up faster. Choose whole wheat bread and pasta, brown rice, oatmeal, and popcorn.

6. Walk more

6. Walk more

Invest in a pedometer and gradually add more steps until you reach at least 10,000 per day. Do whatever you can to be more active throughout the day, like taking your dog out for an extra long walk and walking to work.

7. Eat lots of protein

7. Eat lots of protein

Adding a source of lean protein to every meal will keep you feeling fuller for longer. Good sources of protein include peanut butter, low-fat yogurt, eggs, beans, nuts, and chicken.

 

8. Switch to low-fat alternatives

8. Switch to low-fat alternatives

Whenever you can, use low-fat versions of salad dressings, mayo, dairy products, and other products. This is a super easy way to trim calories from your diet without even noticing.

 

It all boils down to calories

Remember that losing weight all comes down to creating a calorie deficit. One pound of fat is equal to 3,500 calories. That means, to lose one pound a week, you need to create a deficit of 500 calories per day through a combination of diet and exercise.

References
  1. "10 Ways to Lose Weight Without Dieting," WebMD, n.d.
  2. "How to Lose 10 Pounds Without Hating Your Life," Redbook, February 28, 2018.
  3. "How to Lose 10 Pounds without Totally Changing Your Diet," Women's Health, December 13, 2018.

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