- Hunger becomes too powerful to ignore<\/li>
- Cravings are constant<\/li>
- Boredom sets in<\/li>
- Energy levels start to fall<\/li>
- Willpower begins to fail<\/li><\/ul>\n\n\n\n
Enough is enough; our dieter decides to allow themselves a cheat meal, which soon becomes a cheat day, and then a cheat week. Invariably, they quit their diet, go back to eating \u201cnormally,\u201d and quickly regain whatever weight they\u2019ve lost. <\/p>\n\n\n\n
In many cases, dieters actually overeat and gain back more weight than they lost!<\/p>\n\n\n\n
A few months or years later, our overweight subject decides it\u2019s time to try losing weight again, and surprise, surprise, the same thing happens. Fitness experts call this cycle yoyo dieting. <\/p>\n\n\n\n
The good news is that you don\u2019t have to be a yoyo dieter, and in this article, we reveal how to lose weight without dieting and then keep it off forever. <\/p>\n\n\n\n
The Rules of Easy Weight Loss<\/h2>\n\n\n\n
Nobody enjoys dieting, and dieting doesn\u2019t work, so it\u2019s time to stop looking for short-term fixes and adopt a more sustainable, long-term approach to weight loss. Instead, follow these rules and lose weight without dieting. <\/p>\n\n\n\n
![\"Healthy](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/12\/healthy-eating-750x536.jpg\")
<\/figure><\/div>\n\n\n\nRule #1 \u2013 Don\u2019t diet!<\/h3>\n\n\n\n
Despite our anti-diet rant, some of you reading this article will STILL try dieting that excess weight off. Don\u2019t do it! Diets are too restrictive for long-term use, make you miserable, cause hunger, and trigger cravings. It\u2019s no wonder that most diets are only really designed to last 4-8 weeks. <\/p>\n\n\n\n
Popular diets include:<\/strong><\/p>\n\n\n\n
- Paleo Diet\u00a0<\/strong><\/li>
- Keto\u00a0\/\u00a0ketogenic Diet<\/strong><\/li>
- Carnivore Diet<\/strong><\/li>
- Plant-based Diet<\/strong><\/li>
- Intermittent Fasting<\/strong><\/li><\/ul>\n\n\n\n
While all of these diets can help you lose weight, they\u2019ll only work for as long as you can stick to them. If you start the carnivore diet, which involves eating nothing but meat, but dreams of fruit and vegetables keep you awake at night, it won\u2019t be long until you quit. <\/p>\n\n\n\n
For a diet to work, you need to be able to maintain it. Not for a week or a month, but for as long as it takes you to reach your target weight AND for as long as you want to maintain your target weight. <\/p>\n\n\n\n
So, forget the idea of eating healthily for a week or a month. You need to change the way you eat for the foreseeable future. In other words, probably FOREVER! <\/p>\n\n\n\n
Rule #2 \u2013 Manage your calorie intake<\/h3>\n\n\n\n
To burn fat for fuel and lose weight, you MUST burn more calories than you consume (1). This rule is UNBREAKABLE. Body fat is stored energy. If you eat more calories than you burn, your body will convert that unused energy into fat. One pound of fat is roughly equal to 3,500 calories. <\/p>\n\n\n\n
![\"Arnold](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2018\/11\/Arnold-Eating-1024x590.jpg\")
<\/figure><\/div>\n\n\n\nWhile you could try and exercise those excess calories away, if you eat too much, you\u2019re going to have to commit to working out every day and probably for hours at a time. A single missed workout will undermine your weight loss efforts. <\/p>\n\n\n\n
For this reason, managing your calorie intake is your best strategy. This doesn\u2019t mean adopting a very low-calorie diet. Instead, it simply means balancing your caloric intake with your everyday needs, properly called your Total Daily Energy Expenditure (TDEE). <\/p>\n\n\n\n
You can use complex calculations to determine your TDEE, but you\u2019ll find it much easier to\u00a0use our TDEE Calculator<\/strong> in dashboard section<\/strong><\/em>. Just type in the required information, and you\u2019ll instantly learn how many calories you need to eat to maintain your current weight.\u00a0<\/p>\n\n\n\n
Then, subtract 300-500 calories from that number. That\u2019s how much you need to eat to lose weight without starving yourself and without following a hideously restrictive diet. In fact, you can eat whatever you like. Providing you eat the correct number of calories, it doesn\u2019t really matter much where they come from. <\/p>\n\n\n\n
After all, 300 calories of candy, 300 calories of oatmeal, and 300 calories of quinoa all provide your body with the exact same amount of energy. <\/p>\n\n\n\n
This doesn\u2019t mean you should eat unhealthily, as eating for weight loss should also be good for your health. However, you certainly don\u2019t need to give up your favorite foods. You\u2019ll just need to eat less of them. <\/p>\n\n\n\n
Use a food tracking app to record and control how many calories you eat per day. It only takes a few minutes, but it will save you months and even years of wasted time and effort. <\/p>\n\n\n\n
Rule #3 \u2013 Optimize your metabolism with exercise<\/h3>\n\n\n\n
Your metabolism is your energy expenditure per day. While eating less will help you lose weight, burning more calories per day will make the process easier. For starters, increasing your energy expenditure means you\u2019ll create a more significant calorie deficit. It also means you can eat a little more without canceling out your calorie deficit. <\/p>\n\n\n\n
![\"Brooke](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/12\/brooke-wells-750x767.jpg\")
Brooke Wells (Image courtesy of CrossFit Inc.)<\/figcaption><\/figure>\n\n\n\n The easiest way to get your metabolism buzzing is through exercise. <\/p>\n\n\n\n
When it comes to weight loss, most people automatically gravitate toward steady-paced cardio. That\u2019s hardly surprising, given that cardio mainly uses fat for fuel. However, cardio burns relatively few calories and only increases your metabolism while you are doing it. <\/p>\n\n\n\n
You NEED to do some cardio because it\u2019s good for your cardiovascular health, but doing too much is both unnecessary and could even undermine your weight loss. Chronic cardio can cause muscle loss, which results in a decrease in your TDEE. <\/p>\n\n\n\n
Instead, the best types of exercise for long-term weight loss are:<\/strong><\/p>\n\n\n\n
- Strength training<\/strong><\/li>
- Interval training<\/strong><\/li><\/ul>\n\n\n\n
Strength training<\/h4>\n\n\n\n
Strength training (lifting weights) will preserve or even increase your muscle mass, leading to an increase in your TDEE. Muscle is metabolically active tissue, which means it uses calories. The more muscle you have, the more calories you\u2019ll burn per day, even while you are sleeping. Just a slight increase in muscle mass can make losing and maintaining your weight much easier. <\/p>\n\n\n\n
Also, strength training causes a short-term increase in your metabolic rate. For 16-24 hours after your workout, your caloric expenditure increases as your body gets busy with the anabolic processes of muscle repair and growth. <\/p>\n\n\n\n
Finally, strength training increases insulin sensitivity, which means the food you eat, especially carbs and protein, is more likely to be stored in your liver and muscles and not in your fat cells. Again, this effect lasts around 16-24 hours.<\/p>\n\n\n\n
Interval training<\/h4>\n\n\n\n
Interval training has many of the benefits of strength training, but it also burns more calories. It is much more time-efficient than steady-paced cardio too. There are lots of ways to do interval training, but, in simple terms, this type of workout involves alternating between brief periods of exercise and periods of rest. <\/p>\n\n\n\n
For example: <\/strong><\/p>\n\n\n\n
- Jump rope for 60 seconds, rest for 60 seconds, repeated 8-times<\/li>
- Sprint for 30 seconds, walk for 60 seconds, repeated 10-times<\/li>
- Row hard for three minutes, easy for one minute, repeated 6-times<\/li>
- Kettlebell swings for 20 seconds, rest for 10 seconds, repeated 8-times (Tabatas)<\/li><\/ul>\n\n\n\n
Ideally, you should try and accumulate around five hours of metabolism-boosting exercise per week. Choose activities you enjoy and look for ways to make working out as convenient as possible. <\/p>\n\n\n\n
Like a diet, if you don\u2019t enjoy what you\u2019re doing, or it proves to be more trouble than it\u2019s worth, you are less likely to do it. So, if you don\u2019t enjoy or have time to go to a commercial gym, look at ways to work out at home, and consider building a\u00a0garage gym.\u00a0<\/p>\n\n\n\n
Here\u2019s a sample weekly schedule. Just slot your preferred workout into this framework: <\/strong><\/p>\n\n\n\n
Monday<\/strong><\/td> Tuesday<\/strong><\/td> Wednesday<\/strong><\/td> Thursday<\/strong><\/td> Friday<\/strong><\/td> Saturday<\/strong><\/td> Sunday<\/strong><\/td><\/tr> Intervals<\/td> Strength training<\/td> Intervals<\/td> Rest<\/td> Strength training<\/td> Intervals<\/td> Rest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Or, if you enjoy strength training more than cardio:<\/strong><\/p>\n\n\n\n
Monday<\/strong><\/td> Tuesday<\/strong><\/td> Wednesday<\/strong><\/td> Thursday<\/strong><\/td> Friday<\/strong><\/td> Saturday<\/strong><\/td> Sunday<\/strong><\/td><\/tr> Strength training<\/td> Intervals<\/td> Strength training<\/td> Rest<\/td> Strength training<\/td> Intervals<\/td> Rest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n You could do more exercise than this, but it shouldn\u2019t really be necessary. Also, it\u2019s important to note that exercising more is often accompanied by an increased appetite. Needless to say, eating more will cancel out the benefit of doing more exercise. <\/p>\n\n\n\n
Rule #4 \u2013 Modify your meals to prevent hunger<\/h3>\n\n\n\n
Earlier, we said that, providing you consume fewer calories than you need, you will lose weight, no matter what you eat. This is still true! However, you\u2019ll lose weight and keep it off more easily if you modify at least some of your meals to make them more filling.<\/p>\n\n\n\n
Hunger is the enemy of weight loss. When you eat less, your body mistakenly believes you are in danger of starving, and it uses hunger to motivate you to eat. It doesn\u2019t realize that you have chosen to eat a little less. Stupid body!<\/p>\n\n\n\n
So, anything you can do to derail hunger will help stop the overeating that will derail your weight loss efforts. <\/p>\n\n\n\n
Sugars and refined carbs are very high in calories and digested quickly, which is why you can a) eat a lot of them and b) feel hungry soon after. Because of this, you should do your best to cut down on foods like: <\/p>\n\n\n\n
- Candy<\/li>
- Pastries<\/li>
- White bread<\/li>
- Soda<\/li>
- White rice<\/li>
- Takeouts<\/li>
- White pasta<\/li>
- Pre-packaged convenience food<\/li><\/ul>\n\n\n\n
We\u2019re not saying you CAN\u2019T eat these foods because this ISN\u2019T a diet. However, eating less refined food and sugar will mean you can eat more healthy food, and you\u2019ll have less hunger to contend with. <\/p>\n\n\n\n
To lose weight without dieting, build your meals like this: <\/strong><\/p>\n\n\n\n
Protein<\/h4>\n\n\n\n
![\"Animal](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/10\/animal-and-plant-protein-750x536.jpg\")
Animal and Plant Protein<\/figcaption><\/figure>\n\n\n\n Protein\u00a0\u2013 the first thing to consider when building the perfect weight loss meal is protein. Good choices include lean meat, chicken, fish, eggs, nuts, and beans. You need protein for recovery, muscle repair, and growth.\u00a0<\/p>\n\n\n\n
Protein is also very satiating (filling), and eating it provides your metabolism with a small but meaningful boost.<\/p>\n\n\n\n
Vegetables<\/h4>\n\n\n\n
![\"Vegetables\"](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/04\/vegetables-750x536.jpg\")
<\/figure><\/div>\n\n\n\nVeggies are low in calories, high in fiber, very nutritious, and filling too. With the exception of potatoes, you can eat almost unlimited amounts of vegetables and still lose weight. Feeling hungry? Eat more veggies! <\/p>\n\n\n\n
Healthy Fats<\/h4>\n\n\n\n
![\"Healthy](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2017\/07\/7-Healthy-Fats-750x536.jpg\")
Healthy Fats<\/figcaption><\/figure>\n\n\n\n Contrary to popular belief,\u00a0healthy fats\u00a0are not necessarily fattening. Like protein, dietary fats are satiating, and things like mono and polyunsaturated fats are very healthy. Good sources of healthy fats include olive oil, avocados, egg yolks, and fish.\u00a0<\/p>\n\n\n\n
Eating a LITTLE less fat will save you some calories, but it would be a huge mistake to eliminate fat from your diet entirely. <\/p>\n\n\n\n
Carbohydrates <\/h4>\n\n\n\n
![\"Comptex](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/04\/comptex-carbohydrates-750x536.jpg\")
<\/figure><\/div>\n\n\n\nVegetables contain varying amounts of carbs, but it\u2019s usually relatively low. More obvious sources of carbs include rice, pasta, bread, potatoes, and cereals. Some diets ban these foods, but that usually results in cravings. Instead, eating these foods in moderation will help keep cravings at bay and also give you energy. <\/p>\n\n\n\n
You don\u2019t have to eat this way all the time, but the more of your meals that follow these guidelines, the easier you\u2019ll lose weight. <\/p>\n\n\n\n
Regarding meal frequency, just eat whenever it\u2019s convenient. You could eat three equal-sized meals per day and two small snacks, or just eat two large meals a day and no snacks. Ultimately, Meal frequency isn\u2019t all that important. However, you should try and eat a protein-rich meal after exercise, so your body has the resources it needs for recovery, repair, and muscle growth. <\/p>\n\n\n\n
Your total daily calorie intake is much more important than whether you eat twice or six times a day, so focus on the amount of food you eat instead. <\/p>\n\n\n\n
Rule #5 \u2013 Sit less, move more<\/h3>\n\n\n\n
Eating less, eating healthier, and exercising more will help create the caloric deficit that you need to lose weight and keep it off without dieting. But, the more sedentary you are, the less impactful these interventions will be. <\/p>\n\n\n\n
![\"Brooke](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2020\/11\/brooke-wells-at-crossfit-games-2020-750x536.png\")
<\/figure><\/div>\n\n\n\nEven the most ardent exerciser probably only clocks up about 5-6 hours of physical activity per week, which leaves a whopping 160+ hours of potential inactivity. During this time, your metabolism slows to a crawl, and that means slower weight loss, too. <\/p>\n\n\n\n
In studies, increased levels of physical activity lead to faster, easier weight loss and prevent weight gain and regain (3). That doesn\u2019t mean you need to exercise more, only that you need to sit less. Experts call this additional movement Non-Exercise Activity Thermogenesis, or NEAT for short. <\/p>\n\n\n\n
Examples of NEAT include: <\/strong><\/p>\n\n\n\n
- Bowling<\/li>
- Carrying groceries back from the store<\/li>
- Cycling for transport<\/li>
- DIY projects<\/li>
- Doing a quick bodyweight circuit when you wake up<\/li>
- Dusting<\/li>
- Exploring your city<\/li>
- Gardening<\/li>
- Going on a hike<\/li>
- Mowing the lawn<\/li>
- Playing with your kids<\/li>
- Raking leaves<\/li>
- Recreational sports<\/li>
- Shoveling snow<\/li>
- Swimming for pleasure<\/li>
- Taking the dog for a walk<\/li>
- Taking out the trash<\/li>
- Vacuuming<\/li>
- Walking for transport<\/li>
- Washing dishes<\/li>
- Washing the car<\/li><\/ul>\n\n\n\n
NEAT activities are easy, aren\u2019t tiring, and won\u2019t interfere with your workouts. However, being more active will significantly increase your energy expenditure, leading to easier weight loss and maintenance. In addition, being more active can help offset the dangers of sedentarism, which has been shown to have a very negative impact on general health (4). <\/p>\n\n\n\n
Rule #6 \u2013 Stick with it!<\/h3>\n\n\n\n
Temporary changes produce temporary results. That\u2019s why short-term diets and unsustainable workout regimens don\u2019t work. As soon as you stop, you\u2019ll end up right back where you started \u2013 overweight, unhealthy, and unhappy.<\/p>\n\n\n\n
![\"Brooke](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2021\/02\/brooke-ence-transformation-crossfit--750x536.jpg\")
<\/figure><\/div>\n\n\n\nWhile all of the rules outlined above will help you lose weight without dieting, they\u2019ll only work if you follow them. You need to commit to the process! <\/p>\n\n\n\n
That doesn\u2019t mean you need to be 100% compliant, but you should do your best to follow the rules 80-90% of the time. For most people, that will be enough to provide you with the results you want. That said, 100% compliance will mean you get better results and lose weight faster. <\/p>\n\n\n\n
The most important thing to remember about successful weight loss and weight management is that they\u2019re long-term processes. They aren\u2019t fads, and they don\u2019t work overnight. Instead, you need to start and stick with it. This is a marathon and not a sprint. <\/p>\n\n\n\n
You\u2019ve tried dieting, and it didn\u2019t work, which is why you\u2019re reading this article in the first place. It would be madness to keep doing the same thing over and over and expect a different outcome. You\u2019ll fail each and every time. <\/p>\n\n\n\n
Instead, put these rules into action. While you won\u2019t lose ten pounds in two weeks, you will start losing weight slowly and comfortably, and you\u2019ll keep it off too. The entire process should be much more enjoyable as well. <\/p>\n\n\n\n
Wrapping Up<\/h2>\n\n\n\n
Diets don\u2019t work \u2013 period. They\u2019re too strict, unpleasant, or impractical for long-term use. Most dieters lose weight for the first few weeks but then quit or cheat and regain most if not all of the weight they worked so hard to lose. <\/p>\n\n\n\n
If you\u2019ve had enough of yoyo dieting, starving yourself, unpleasant cravings, and long or exhausting workouts, it\u2019s time to try a different approach to weight loss. That doesn\u2019t mean another short-term diet, but a sensible and sustainable approach to losing weight and keeping it off. <\/p>\n\n\n\n
Use these six rules to lose weight and keep it off without dieting.<\/p>\n","protected":false},"excerpt":{"rendered":"
Dieting sucks! And, to make matters worse, most people soon regain whatever weight they lose. It\u2019s time to stop dieting 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- Interval training<\/strong><\/li><\/ul>\n\n\n\n
- Keto\u00a0\/\u00a0ketogenic Diet<\/strong><\/li>
- Paleo Diet\u00a0<\/strong><\/li>