Losing weight without a diet? Do it with these 9 tips

Do you want to lose a few pounds without following a strict diet? Absolutely doable. In this article, we explain how to do it and share nine practical tips.

Is it possible to lose weight without a diet?

The best diet to lose weight is the one that doesn't feel like a diet. A few months of strict dieting followed by reverting to your old eating habits? That doesn't get you very far. The well-known yo-yo effect doesn't lead to real progress.

At Orangefit, we believe in lifestyle change. This makes weight loss feel more like a lifestyle than a diet, making it easier to stick with and achieve long-term, sustainable results.

How can you lose weight without a diet?

Losing weight is actually quite simple: consume fewer calories daily than you burn until you reach your ideal weight. But how do you do that?

• First, calculate your calorie needs. This will tell you what you need daily to maintain your current weight.
• Next, make adjustments to your daily habits. Eat healthier and exercise more to create a negative calorie balance.
• Due to the lack of calories, your body will eventually start burning fat to get the energy it needs. And that's how you lose weight!

To lose weight, you do need to pay attention to your calorie intake. However, you don't necessarily have to follow a diet with complicated rules. With a small calorie deficit, you can lose weight slowly without a diet. And because the deficit is so small, you hardly notice it.

Ways to lose weight without a diet

By making a few changes to your lifestyle, you can create a small calorie deficit. Here are our tips for losing weight without a diet.

1. Swap soda for water

If you drink a lot of soda, fruit juice, or other high-calorie drinks, switching to water can make a big difference. Water has zero calories and is super healthy! Coffee (without milk and sugar) and green tea also have almost no calories and can be a nice change.

2. Healthy snacks

Do you sometimes grab a candy or cookie as a snack? Those can pack on the pounds. For instance, a Mars bar has around 229 calories, and a slice of gingerbread has 92 calories. It's better to replace them with a healthy piece of veggies or fruit. Or check out these healthy snack options.

3. Go for zero

Many products are now available in sugar-free versions, like sodas and snacks. It's a great development! By choosing zero alternatives when you shop, you can make a significant difference.

4. Smaller portions

Do you usually have four sandwiches for lunch? Try cutting back to three. Having a large bowl of yogurt with muesli every morning? Get a smaller bowl. Eating slightly smaller portions at each meal can significantly reduce your calorie intake.

5. No or less sauces

Sauces are sneaky when it comes to adding extra calories. Especially white sauces tend to be calorie bombs. Mayonnaise, for example, can easily be around 95 calories per tablespoon. That adds up fast!