This has definitely been my most highly requested post over on Instagram and I’m super excited to share how I lost weight without a diet. I wrote a post last fall about why diets suck and what you should do instead which you can find here. But let me share exactly what I’ve been doing differently with you all. I’m getting ready to wrap up my current fitness program so I figured now was as good a time as ever to share.
As most of you probably know, you absolutely cannot keep doing the same thing over and over again and expect a different result. While most of us think we are “eating pretty healthy” the reality is, unless we are tracking what we put into our bodies, we have no idea. For most Americans especially, our portion sizes are completely out of whack.
I really despise diets that expect you to restrict entire food groups and limit your daily intake of specific macro nutrients. These things are not maintainable for the long haul and eventually you will end up falling of the wagon. Your body was designed to survive and thrive off of eating a variety of foods that contain protein, fats and carbohydrates.
Here are the results from my current 8 week workout program –
1. Track Your Food and Macro Intake
This is the number one tip for how I lost weight without a diet. The very first thing I did was start tracking my calories and macros in MyFitnessPal. There are several free resources and calculators available online to help you determine what is right for your body and activity level. One note I did want to make is that I do not track my macros down to the exact gram but rather a percentage of my total daily intake. As I mentioned above, I do not believe in restrictive or meticulous dieting and I do feel like tracking macros down to the gram falls into that category.
*Another thing that I will add is to make sure that as you lose weight, you are updating your calories and macros as well.
2. Pay Attention to Portions
Always, always, always read your food labels and measure the correct portion sizes. While I’d absolutely love if a serving of chips was actually 2 cups worth (which I’d gladly eat in a heartbeat), the reality is, it’s more like 8-12 chips. Adding in a few extras here are there can and will add up quickly.
3. Increase Water Intake
Your body is made up of mostly water so it’s important to stay hydrated. It helps keep you fuller longer also.
4. Drink Carbonated (Calorie-Free) Beverages
I know a lot of people probably don’t agree with this tactic and that’s fine. It really does wonders for me though. Having beverages like LaCroix or Diet Pepsi can really help me to curb cravings and feel fuller, longer. If you don’t care for carbonated beverages, other sugar free teas and beverages may help.
5. Balance What You Eat and Do
This is the second most important tip of all. One day a week I like to eat out at a restaurant and not think twice about what I choose from the menu. However, I don’t want to completely derail a week’s worth of progress with one restaurant meal either. If I know I will be having a calorie dense meal that day, I will typically eat lighter for the rest of the day and also make up for it with some additional cardio. I do not believe in carb cycling or anything like that (wayyy to much work for me) but sometimes I will calorie cycle to afford for some extra calories. This means, I’ll reduce my calories even more on certain days to afford for a few extra on other days.
6. Limit Alcohol Intake
I had gotten into a bad “glass of wine per night” habit which was a little challenging to break. Thank goodness for LaCroix though 🙂 If you are going to drink, remember that those calories still count and be sure to log them too.
7. Increase Your Daily Activity
This should come as a no-brainer. Your body quickly adapts to the stressors (such as exercise) that you place upon it and learns to do them more efficiently using the least amount of energy possible. That means, after a while, your body starts to use less calories to do the same things you’ve been doing previously. That is why I’m constantly changing up my workout routines.
8. Don’t Deprive Yourself
One thing I cannot stand is feeling like I’m missing out on something I love. I’m like a child in the sense that as soon as I’m told I can’t do something, it becomes the only thing I want to do. I still have enjoyed my treats here and there but I make sure to be very mindful of portion sizes. A great way to do this is by sharing your treats with someone else – this is great for the budget too! Making sure to still do what you enjoy helps make this new way of eating something that you can sustain for a lifetime.
9. Take Weekly Measurements and Photos
The scale and I are not friends. I swear, it gets hooked on a certain number and no matter what I do it does. not. budge! But you know what, regardless of what that number says, the tape measure and photographs tell me otherwise. This also helps you to visualize your progress and keep you motivated.
I hope these tips for how I lost weight without a diet have helped at least one of you to make a healthy change in your life. Thanks so much for reading!