How to Lose Weight Without Dieting: 5 Sneaky Tips to Slim Down Effortlessly

It’s no secret that over 95% of diets fail in the long term.

Studies have shown this time and again, as well as the fact that most dieters regain more weight than they initially lost.

Maybe you can relate to this? I know I could when I used to diet.

But there’s something else that the multi-billion dollar dieting industry doesn’t want you to know;

Dieting makes you fat.

And studies have also shown this fact for years. 

Let me explain and show you how to lose weight without dieting instead.

Lose weight without dieting instead of failing with restrictions

How many times have you started a new diet, vowing that this one would be different, only to run out of willpower and put all the lost weight back on, plus more?

I know how frustrating it is, because I’ve been there so many times. You work hard, get great initial results, and see the scale going down, which makes you feel really excited. 

But then, for some reason, the weight stops coming off. Your willpower starts to fade, and it’s tough to stay motivated when you're putting in all this effort and not seeing the results.

I completely understand how annoying that can be. And then, the worst part is when you have a weak moment and slip up. Maybe you eat something you know you “shouldn’t”, like a bit of chocolate, and before you know it, you’ve had one... then two... maybe even the whole family block of chocolate. 

The next day, you promise yourself you'll get back on track, but after a few days, you start slipping again. It’s not long before you have put all the weight that you initially lost back on, plus more.

How is it possible to lose weight without dieting?

Can you ever remember a time when you were told that you weren’t allowed something, then it made you want that thing even more? It happens all the time with kids, when they are told they can’t have something, then all they want is that thing!

A similar situation happens when we diet and say that we aren’t allowed to eat certain foods. What we are doing is putting those foods up on a pedestal and making them even more desirable.

Unfortunately, restricting “treat” foods can result in us overindulging in them when we eventually run out of willpower. Perhaps you can relate to this, where you say that you will just have a few chips or bits of chocolate, only to end up going back for more and more, perhaps even eating the whole packet then feeling sick.

What happens when you lose weight with dieting

When you restrict calories too much, studies show that your body also goes into survival mode. We have evolved over millions of years to survive times of famine. Unfortunately, our reptilian brains can’t tell the difference between a famine and a diet, it just perceives a lack of food.

As well as being an amazing process to help us survive, the process of our metabolism slowing down is also automatic. 

This is why, despite your best efforts, eventually on a diet the weight loss slows down or even stops altogether, unless you start restricting your calories even more.

There is nothing that you can do to stop your metabolism from slowing down on a diet, except to not overly restrict calories.

So of course the question then is how can you lose weight without dieting? I’m happy to say that there is a very simple answer to this question, though it does take some practice.

How some people stay lean without dieting

Can you think of someone who seems to be able to eat whatever they want without putting on weight?

Now let me ask you, does that person ever diet? If they truly are someone that can eat whatever they want without putting on weight, then I would almost guarantee that they don’t diet.

What they do instead is eat when they are hungry and stop when they are full. They are connected to their internal hunger and full signals, honouring their own signals of whether to eat or not, rather than labelling foods as good or bad, or using some arbitrary calorie calculator to tell them how much they should have.

So the short answer of how to lose weight without dieting is to be like those “naturally” lean people and to eat when you are hungry and stop when you are full.

How to do this can be a bit trickier, particularly if like me you have been dieting for a long time and are used to eating particular foods and amounts that you “should” eat, rather than listening to your internal hunger and full signals. So I’m going to share a couple of tips to help you reconnect with your natural hunger and full signals so you can know how to lose weight without dieting.

5 steps to instantly start losing weight without dieting

1. Remove all food restrictions

As mentioned before, restricting foods just puts them on a pedestal. It’s really important that you allow all foods with this approach. For example, I have chocolate after dinner every single night. Knowing that I will be having it again tomorrow helps me to not overindulge today.

2. Savour the flavour

Have you ever been to a wine tasting? You know how they get you to go through a whole process of looking at the colour, smelling the wine and slowing down to really taste the whole flavour profile?

It can sometimes feel like it takes an age to just have one sip of wine. And whilst I’m not suggesting that you take as long with your food, what I am suggesting is that you honour your food as much as that glass of wine.

Not only will you enjoy the flavour of your food more, but studies have shown that people who eat slowly are significantly less likely to be overweight or obese. So put your food and fork down between mouthfuls, chew your food slowly and enjoy the flavour of what you are eating!

3. Always serve up your food

Perhaps you can relate to opening a pack of crisps on the couch, vowing to just have a few, then mindlessly eating the whole packet.

It’s much easier to not overindulge in treats if they are served up in a small bowl. You can always go back for more, but sometimes just that separation can make it easier to stop. Knowing also that you can have more the next day, and any other time can also help to not overindulge.

4. Remove distractions

Another key approach here is to remove distractions whilst eating. Studies have also shown that people who eat without distractions consume significantly fewer calories. So put down your phone and turn off the TV!

5. Have fun!

Arguably the most important part of this approach is to fall in love with food and eating again. So let go of those old unhelpful dieting beliefs about what foods you should or shouldn't eat and counting calories, and get excited about eating and savouring the flavour of all the delicious foods that are available to you!

Putting it all together

Using the above techniques is exactly how I have lost over 25kg (and counting), as well as helping people like you to also lose weight without dieting.

It’s such a relief to be able to eat any foods again without having to stress about my weight. You too can have this freedom by learning how to reconnect with your natural hunger and full signals.

The best way to ensure your success is to get a personalised plan and support with accountability as you learn how to apply this approach. So if you are ready to finally lose weight forever and learn about my weight loss without dieting guarantee, then book your free initial call with me now.

—-------- About the author: James Hay

Hi, I’m James, an intuitive eating weight loss coach. I teach people how to lose weight without any dieting or restrictions.

My clients lose weight whilst eating all of their favourite foods.

I’m qualified in Public Health and also a certified nutritionist and health coach. I have personally applied what I teach to lose over 25kg and can help you achieve similar results without dieting. Let’s talk