Weight loss is often thought of as having to do with dieting, such as cutting calories, evading carbs, or following a meal plan to the T. However, the reality is that there doesn’t have to be an extreme diet or food restriction to lose weight sustainably. Many people are actually able to achieve successful long-term weight loss through minor, consistent changes to their lifestyles that promote fat loss and improved health and are far more enjoyable than a diet.

If you are sick of the cycle of diet restriction and the subsequent binge, the following points are a useful method to lose weight sustainably and, most importantly, enjoy your food.

1. Mindfully Eating

To lose weight without the confines of a diet, the most easy and one of the most effective habits to build is mindful eating. Mindful eating is the ability to direct your focus towards what you eat, how you eat, and why you eat it.

When eating, do you really just eat food, or do you really enjoy the food? Slowing and savouring your food provides an opportunity to register the feeling of fullness and thus prevents the acts of overeating. Here are some pointers towards achieving this.

• Eat slowly and chew your food more than a few times.

• Do not eat in front of a TV, a mobile or any other screen.

• Listen to your hunger and fullness signals, and eat it.

Before eating, ask yourself: Am I eating to satisfy hunger or just to relieve boredom, anxiety, or some other emotion?

With time, this effortless behaviour will enable you to intuitively eat smaller portions and make better selections while still feeling satisfied.

2. Prioritise Movement Throughout the Day

Working out isn’t required to lose weight. It can be as simple as moving your body more in any way.

As a part of your daily routine, do the following:

• Take the stairs.

• Instead of driving, walk or bike for errands.

• Stretch or do squats during commercials.

• Use a standing desk when working on a computer.

Light activities, such as gardening or playing with children, are helpful too. It doesn’t help to do a lot. It helps to do a little.

3. Improve Your Sleep Quality

Not sleeping can have a major impact on your weight. If your body is sleep deprived, it will produce more ghrelin, the hormone that drives appetite, and reduces leptin, the satiety hormone. This can drives your appetite and make you crave high-calorie foods.

Do this to improve your sleep:

• Go to sleep and wake up at the same time every day.

• Don’t look at screens for 30 minutes before sleeping.

• Keep your room dark, quit, and cool.

• Avoid caffeine and heavy meals in the evening.

7–9 hours of sleep helps your body balance hormones and reduces cravings. It can help shift your body weight.

4. Stay Hydrated

Sometimes, your body confuses thirst with hunger. Drinking plenty of water will assist with unnecessary snacking, and will help with digestion and metabolism.

Try these simple habits:

• Drink a glass of water before meals.

• Carry a water bottle with you everywhere.

• For a change, add lemon, cucumber, or mint to your water.

• Drink water or herbal tea instead of sweetened beverages.

Boosted energy levels, improved skin, and greater body efficiency are other positive effects of hydration.

5. Manage Stress

When stress is prolonged, it can increase cortisol levels, a hormone which increases fat storage, particularly in the abdominal area. It can also become comfort food.

Instead of reaching for snacks, try these healthier alternatives:

• Go for deep breathing or meditation practices.

• Engage in yoga or stretching, or take a relaxing walk.

• Engage with loved ones, or spend time in nature.

• Practice gratitude or journaling.

Less stress will help with weight control and improve mental health.

6. Make Healthier Food Choices — Without “Dieting”

Cutting out certain food groups or counting calories is not necessary. Making better food and meal choices will likely decrease calories and greatly improve nutrition.

• Choose fruits and vegetables, lean proteins, and whole grains.

• Cook more meals instead of going out.

• Choose smaller plates.

• Increase fibre and protein in meals to encourage satiety.

Sustainability, not restriction, is the goal.

7. Build Healthy Habits Gradually

Sustainable weight loss is indeed a marathon, not a sprint. You won’t (and probably shouldn’t) change everything overnight, but don’t get overwhelmed. Start with one or two simple habits, such as daily walks or drinking more water, and stack from there.

A focus on progress, not perfection, will encourage a results-orientated lifestyle that supports long-term health instead of temporary results.

Conclusion

You can lose weight without dieting, and in most cases, it works better in the long run. Changing your habits little by little and focusing on daily movement, gentle exercises, intentional sleeping, your body’s need for water, stress, and mindless eating will help you reach your body and mind goals.

For this, you need to be patient and gentle with yourself. This is not a punishment and you will feel your body thick with happiness. You will lose weight without a diet, and without excessive and mindless movements, you don’t need willpower, just a little consistency.