Lose Weight Without Dieting: 25 Simple Healthy Habits to Create a Lifetime of Success

weight loss tips / woman who lost weight

Last Updated on July 23, 2021 by Lori Geurin

Many of us want to lose weight. But what if you could be healthier, feel better, and fit into your clothes without dieting? What if you knew of a way that was natural and permanent so that you never have to worry about weight gain again? In this blog post, we’ll discuss how to use 25 weight loss tips to form healthy habits like eating real food, having positive thoughts, and exercising in order to achieve success for a lifetime. We’ll also share some helpful tips on how to lose weight when life is busy or money is tight.

What are the benefits of losing weight?

The first benefit of losing weight is that you’ll feel better and healthier. In addition, your clothes will fit better and you’ll have more confidence in yourself.

Weight loss means that fatty acids decrease on your skin. This is good because it reduces wrinkles and sagging skin. The fewer fat deposits in different areas of your body, the fewer aches and pains you’ll experience.

Losing weight will improve your sleep, digestion, and elimination which means more energy throughout the day. Weight loss is also a natural pain reliever that’s healthy for those with arthritis or other chronic condition such as diabetes or high blood pressure.

Lastly, weight loss can be an effective treatment for depression.

Why is maintaining a healthy weight important?

It’s important to maintain a weight range that is healthy for you. It gives your body the opportunity to function at its best and it also helps prevent weight-related health problems like high blood pressure, diabetes, or heart disease.

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How do I know if I’m overweight?

If you’re unsure of where you should be on the weight spectrum, there are weight charts you can reference. If your weight is more than 20 pounds higher than the weight in a chart, you may want to meet with your doctor and discuss healthy weight loss options.

You can learn your Body Mass Index using this BMI Calculator.

What does “healthy” mean?

There isn’t just one definition for what constitutes “healthy.” It depends on who you ask: some people focus on weight and body fat, some people emphasize dietary choices, or others may be more concerned with physical activities.

The best way to find out what healthy means for you is by taking a look at your weight history over the last few years. If it’s been within the healthy range on weight charts then you can consider yourself healthy in that sense.

weight loss tips / woman who lost weight

25 Simple Healthy Habits To Lose Weight (And Keep It Off)

In order to lose weight, it’s important to focus on your habits. Habits are the things that you do every day without thinking, like brushing your teeth or taking a shower.

The first step is identifying those healthy habits which will be part of your weight-loss plan:

Tip #1: Drink plenty of water.

This will help fight hunger pangs, keep weight off in the long term, regulate blood pressure levels, and improve mental health.

Learn about the benefits of lemon water and add a squeeze of fresh lemon to your glass.

Tip #2: Socialize more.

Spend time hanging out with friends and family. It will help keep your mind off of food and weight gain.

Tip #3: Avoid soda and fruit juice.

Avoid drinking fruit juice and soda which can contain a lot of sugar and artificial sweeteners that add weight to the body. (Learn more about why sugary sodas are bad for you.)

Drink more water instead!

Tip #4: Practice mindful eating.

Slow down, chew well, and enjoy your food with every bite you take. This will allow you to enjoy each meal without overeating because of emotional stress or boredom.

Tip #5: Practice deep breathing exercises.

Deep breathing exercises are an awesome way to decrease stress and increase energy. Simply take a few minutes each day to practice the following technique.

Inhale through the nose, then exhale slowly through pursed lips while counting to five. Do this ten times in a row to release tension from the body and improve your overall wellness.

Tip #6: Move your body more.

Take a walk or go for a jog every day to make this habit stick. It can be as simple as getting off the bus one stop early, taking stairs over escalators, and parking far away from stores so you have an extra excuse to get some exercise on that day.

Tip #7: Eat protein-filled food with every meal.

Eating protein with every meal will prevent weight gain and fat accumulation. Try eating lean meats, Greek yogurt, beans and legumes, and even some protein powder in a healthy smoothie.

Tip #8: Eat a healthy breakfast.

Eat a healthy breakfast that includes some of these:

  • protein sources like eggs, a protein shake, or quinoa porridge
  • fiber-rich carbohydrates such as oatmeal
  • healthy fats, like nuts and seeds or avocado
  • fruits like bananas, berries, or apples which are high in potassium to help regulate blood pressure levels

Tip #9: Try intermittent fasting.

Practice intermittent fasting and drink black coffee to get all of the amazing benefits of clean fasting. Intermittent fasting is all about the timing of when you eat or don’t eat. Despite what you may have heard, skipping a meal or two (fasting) can be healthy and help your body burn fat more efficiently.

Get my FREE Intermittent Fasting eBook + access to my entire resource library!

free intermittent fasting ebook

You can learn more about fasting in the Intermittent Fasting Guide: A Great Way To Lose Weight.

Tip #10: Use a natural sugar substitute.

Replace sugar with Stevia when you’re craving that sweet taste. By adding this natural sweetener instead, you’ll be able to reduce weight gain and its effects on your body.

Tip #11: Eat real food.

Fill half your plate with vegetables and fruits. Choose good fats such as olive oil, avocado, nuts, or seeds to keep weight off in the long term.

Tip #12: Practice mindfulness.

Slow down and enjoy your food rather than eating too quickly because you feel stressed or bored.

Becoming mindful of what you eat can help you remember your healthy eating goals and why you’re working to lose weight.

Tip #13: Watch portion sizes.

Eat smaller portions of healthy foods so you can feel more satisfied and be less likely to overeat. Some people find that it helps them to use a smaller plate or bowl.

It’s one of those mental tricks. Because the plate is smaller, it makes your food portions appear bigger and more satisfying. Love that!


Tip #14: Get enough sleep.

Make sleep a priority and aim to get seven to eight hours of sleep each night.

Sleep deprivation is a weight gain trigger and can even impact your hormones so make sure you practice good sleep habits so you can catch all the zzz’s!

Related: 16 Quick Tips To Help You Sleep Better Tonight

Tip #15: Move your body.

Try to exercise daily for 30 minutes or more. Do something active that will work your whole body such as jogging, weight lifting, or riding on the bike path around town.

Taking a long walk in nature is fun and healthy too! Find the right exercise for you and have fun with it!

Tip #16: Reminders.

Use reminders to help you stick to your weight-loss plan, like setting an alarm on your phone, placing a note somewhere so you see it throughout the day, or using online tools that provide reminders.

I like to set my alarm to remind me to take work breaks and go outside for a quick walk. You might find this helpful too!

Tip #17: Change your mindset.

Focus on being healthy rather than focusing solely on weight loss.

What’s most important is how good you feel and how much energy you have in the long term.

RELATED: How To Boost Your Energy Levels Naturally

Tip #18: Set goals.

Be mindful of your weight loss goals and remember that healthy weight maintenance is important too.

Writing in a journal or keeping a weight loss tracker can be motivating and fun!

Tip #19: Avoid fast food.

Find ways to eat out less. You may want to pack your meals for work or find healthy takeout options instead.

Preparing healthy meals at home doesn’t have to be hard or time-consuming. Plus, it’s a whole lot healthier (and more affordable) than eating out.

RELATED: 15 Easy Overnight Oats Recipes For A Healthy Morning

Tip #20: Cut back on sugar.

Reduce the amount of sugar you eat so you’re less likely to gain weight and your weight loss happens faster.

Not just that, but sugar is linked to all kinds of chronic health conditions. If you’re craving something sweet try eating a healthy piece of fruit.

Tip #21: Know your triggers.

Think about what triggers overeating and learn new habits to overcome those triggers.

You can even make a shortlist of triggers along with a healthy habit for each one. Then, when you feel stressed or have the urge to overeat, simply look at your list and practice the healthy habit instead of binging on chips or Oreos.

(Been there. Done that.)

Tip #22: Celebrate success!

Use every small weight-loss win as a reason to celebrate with something you love. But avoid things like alcohol or sweets which can slow down weight loss progress, weight gain, or weight-related health conditions.

Tip #23: Prepare simple meals.

Figure out inexpensive ways to cook healthy meals with real food and include plenty of vegetables in your diet. Eating a variety of foods will help you feel more satisfied throughout your day which will help you avoid weight gain and weight-related health problems.

Here are over 717 healthy lunch ideas you can enjoy any time of day.

Tip #24: Maintain your weight loss.

Focus on weight maintenance and healthy weight loss. Weight management is key for weight-related health problems such as diabetes, high blood pressure, and heart disease.

You got this!


Tip #25: Think positive thoughts.

Last but not least, make sure to stay positive about your weight loss journey! Positive thoughts can really have a big impact on weight loss success.

weight loss tips / woman eating salad

What food is the best for weight loss?

You can lose weight by changing your diet and exercising, but what are the best food choices to help you drop pounds? Consider these meal plans for weight loss tips.

  • Mediterranean Diet: a plant-based diet consisting of vegetables, fruits, healthy fats like olive oil or avocado and proteins such as fish or yogurt.
  • Paleo Diet: a high-protein, moderate carbohydrate and low-sugar diet that includes animal products like lean meats, eggs or fish. If you’d like to learn more, check out our Paleo diet quick guide that shows you what to eat and and avoid.
  • Atkins Diet: a weight loss plan focused on weight maintenance with an emphasis on protein, fat and vegetables while restricting carbohydrates to 20 grams per meal. The Atkins diet begins by eliminating most carbs from your food for the first.
  • Ketogenic Diet: a weight loss plan based on low carb, high fat and moderate protein. Here are the Keto diet basics, what to eat and not eat.
  • Raw Food Diet: a weight-loss approach focused on raw foods with an emphasis on fruits and vegetables to improve digestion.
  • Gluten Free Diet: This diet promotes the elimination of gluten – wheat, barley or rye – from one’s food intake.
  • Vegan Diet: This diet promotes the elimination of all animal products such as meat, eggs and dairy from one’s food intake.

What weight loss plans are best?

The answer to this question is whatever you can sustain long-term.

Some people like to follow a specific eating plan because it gives you more structure around what you’re eating (and not eating). If you go this route, it’s important to choose a plan that you can continue to follow even after you’ve met your weight loss goal because if it’s not sustainable over the long-term you may be tempted to fall back into old eating habits.

There are many weight-loss programs to choose from but which is right for you? Consider these weight-loss plan comparison tips before deciding on a weight loss plan.

Weight Loss Plan Options

Weight Watchers: provides weight loss plans that are personalized with weight-loss goals, social support, and a lifestyle change approach. Personally, I love their Purple plan because it helps you focus on eating more real food. Get one FREE month of WW membership simply by clicking through my affiliate link HERE.

Nutrisystem: a weight loss program that provide portion control along with convenient packaging of meals so you can eat healthy without the hassle of cooking

Jenny Craig: focused on eating a healthy diet with balanced nutrition and portion control

Diet Doctor: Focused on real food, healthy weight maintenance, exercise and a lifestyle change to promote long term weight management.

Which exercise is best for weight loss?

Aerobic exercise is a weight-loss workout that includes high-intensity exercises such as running, swimming, or cycling.

Weightlifting – Weight loss plans that focus on the use of weight lifting to promote muscle growth and weight management.

Various Types of Yoga – Yoga can be used for weight loss because it promotes physical fitness, strength, and flexibility.

Is working out 30 minutes a day enough to lose weight?

The weight loss benefits depend on the intensity of your workout. If you’re doing vigorous exercises, or if you do a 30-minute weightlifting session at high intensity and follow it with a five-minute cool-down walk, then it may be enough time to achieve weight loss goals.

But for some people who are just beginning an exercise regimen, weight loss is more likely to happen if you are exercising at least 30-60 minutes per day. Keep in mind that everyone is different so it’s good to try different activities to figure out what works best for you.

weight loss tips / healthy food

What do nutritionists eat that help weight loss?

Nutritionists may recommend a diet plan for weight change based on your needs and goals. If you’re looking to lose weight then it’s important to consume fewer calories than the amount you burn in weight.

It’s also essential to include vegetables, fruits, and legumes or healthy whole grains in your weight loss plan because they’re a good source of fiber and nutrients that provide long-term benefits for weight change.

Eat more protein (such as lean meat) while eating fewer carbohydrates like sugar or flour from bread to maintain your weight loss.

FAQs: Healthy Weight Loss

How can weight loss improve my life?

Standard benefits:

– You’ll feel more confident, healthier, and happier.

– Your clothes will fit better, which can boost your confidence even more.

– You’ll have a weight loss success story to share with friends and family!

– You can inspire others to live a healthier life.

Emotional benefits:

– You’ll get the mood-boosting benefits from embracing a healthy lifestyle.

– Your weight loss success story will help others feel better about themselves and their weight goals.

– Losing weight can give you the confidence to pursue other dreams that may have seemed impossible before.

Weight change doesn’t happen overnight, but with these 25 weight loss tips, weight management will be more achievable.

You don’t need to restrict your favorite foods in order to lose weight. You just need a healthy weight change plan and the goals and perseverance to stick with it!

I know you can do this!

How does weight loss help improve confidence?

Weight loss improves confidence in many ways. First, weight change can boost your body image which will make you feel more comfortable with your weight and appearance.

Second, weight management has been shown to increase overall quality of life by reducing physical pain caused from obesity or overweight conditions (such as back/neck pain).

The most important thing to remember is weight management isn’t a quick, easy process. But with patience and perseverance, you can be successful!

25 weight loss tips

Summary: Weight Loss Tips

Whether you’re looking to lose weight or maintain weight, there are a variety of weight loss tips and plans that can help. But it’s important to realize what your goals are and make sure the weight-loss plan is sustainable for long-term success.

It may also be helpful to speak with a nutritionist about which diet will work best based on your needs and personal preferences. To get started, don’t forget these 25 simple healthy habits that will lead to lifelong weight management!

Have some weight loss tips of your own? I’d love to hear them! Share in the comments below!


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