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

woman doing yoga outdoors

Last Updated on September 25, 2022 by Lori Geurin

Are you struggling to lose weight, even though you eat healthily and exercise regularly? If so, you’re not alone. Millions of women around the world are in the same boat. The good news is that there are ways to lose weight without dieting, and they’re actually pretty simple. Here are 25 natural weight loss tips for women that will help you create a lifetime of success when it comes to losing weight without dieting!

Recent research has shown that most people who want to lose weight are not trying to diet. The word “diet” is often seen as a four-letter word by those looking for weight loss.

The reason? Diets require an initial burst of willpower, and they only work in the short term. People become tired of them and eventually give up, leading to weight gain.

So if you’re looking for a way to lose weight without dieting, what can you do? Here are 25 simple healthy habits that will help you create a lifetime of success when losing weight naturally!

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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. Losing weight 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, dropping pounds can be an effective treatment for depression.

Why is maintaining a healthy weight important?

It’s essential to stay within a healthy weight range. It allows your body to function correctly and prevents weight-related diseases such as diabetes or heart disease. Plus, you’ll feel better and have more energy when you’re at a healthy weight.

How can I lose weight naturally?

There are many ways to lose weight naturally. One way is to form healthy habits like eating real food, having positive thoughts, keeping a food diary, and exercising regularly.

How do I know if I’m overweight?

If you’re unsure 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 healthcare professional and discuss healthy ways to lose weight.

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

What does “healthy” mean?

There isn’t a standard definition for “healthy.” It depends on who you ask: some are concerned with body fat and weight, while others are more focused on athletic performance. Looking at your weight history over the previous several years is the best approach to figure out what “healthy” (and healthy weight) means to you.

weight loss tips / woman who lost weight

25 Simple Weight Loss Tips

To lose weight, it’s essential to focus on your habits. Habits are things 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, keep weight off long-term, regulate blood pressure levels, and improve mental health.

Learn about the health 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.

advice to kick your soda habit

Tip #3: Avoid soda and fruit juice.

Avoid drinking fruit juice and soda containing a lot of sugar and artificial sweeteners that add body weight.

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.

Working out has long been demonstrated to have numerous health advantages.[*] 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 some protein powder in a healthy smoothie.

RELATED: 20 Quick And Easy Healthy High Protein Snack Recipes

Kiwi oatmeal healthy breakfastKiwi oatmeal healthy breakfast

Tip #8: Eat a healthy breakfast.

Eat a healthy breakfast that includes some of these:

  • Protein sources like eggs, cottage cheese, a protein shake, or quinoa porridge
  • Whole grain, fiber-rich carbohydrates such as oatmeal
  • Healthy fats, like nuts and seeds or avocado
  • Fruits and vegetables like bananas, sweet potatoes, berries, and apples 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 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

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.

Did you know that eating more fruits and vegetables has been proven to boost weight loss?[*] Fill half your plate with vegetables and fruits. Choose good fats such as olive oil, avocado, nuts, or seeds to keep body 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 to feel more satisfied and 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 more significant 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, resistance training, or riding on the bike path around town.

Taking a long walk in nature is fun and healthy too! Find the proper 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.

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 goals, and remember that healthy body weight maintenance is essential too.

Weight Loss Tracker

Keeping a weight loss tracker can be motivating and fun! Keeping track of your progress and establishing specific goals is one of the most successful methods of reducing weight. Our weight tracker can help you lose weight and meet your goals.

Weight Loss Tracker Printable Weight Loss Journal to Help You image 1
Printable Weight and Measurement Tracker

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 complicated or time-consuming. Plus, it’s much 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 sugar you consume to help you avoid gaining weight and enjoy faster weight loss.

Sugar isn’t only bad for your health; it’s also linked to high blood sugar and various chronic illnesses.[*] If you’re looking for something sweet, try eating an antioxidant-rich fruit instead.

Tip #21: Know your triggers.

Consider what causes you to eat more, and think about ways to change your behavior.

You can create a shortlist of triggers and a healthy habit for each. When you’re stressed or want to binge, instead of eating chips or Oreos, look at your list and practice healthy behavior. (I’ve been there before.)

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.

Find inexpensive ways to cook healthy meals with real food and include plenty of vegetables in your diet. Eating various 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 critical for weight-related health problems such as high blood sugar, type 2 diabetes, and heart disease.

You’ve got this!


Tip #25: Think positive thoughts.

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

weight loss tips / woman eating salad

What food is the best for weight loss?

You can lose body 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.

  • 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 avoid.
  • Atkins Diet: a weight loss plan focused on weight maintenance with an emphasis on protein, healthy fat (like nut butter, olives, and avocados), and vegetables while restricting carbohydrates to 20 grams per meal. The Atkins diet begins by first eliminating most carbs from your food.
  • 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 crucial to choose a plan 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 suitable 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 personalized with weight-loss goals, social support, and a lifestyle change approach. 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 my affiliate link HERE.

Nutrisystem: a weight loss program that provides 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 lifestyle change to promote long-term weight control.

Which exercise is best for weight loss?

Aerobic exercise – These cardio workouts include high-intensity exercises such as running, swimming, or cycling.

Strength Training – Weight loss plans that focus on 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 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 just beginning an exercise regimen, weight loss is more likely to happen if you exercise at least 30-60 minutes per day. Remember 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, it’s essential 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 healthy 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 strategies, managing your weight will be more achievable.

You don’t need to restrict your favorite foods 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!

RELATED: 15 Surprising Habits of Confident People

How does weight loss help improve confidence?

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

Second, maintaining a healthy weight has been shown to increase the overall quality of life by reducing physical pain caused by 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!

woman exercising outside
25 Natural Weight Loss Health Tips

Final Thoughts About Natural Weight Loss Strategies

I’ve shared 25 weight loss tricks in this article to help you lose weight naturally. What sets these weight-loss habits apart from others is that they don’t require fad diets or extensive time in the gym. I hope you found at least one tip that resonates with you and gives you an idea of how to change your life for the better.

Remember, weight loss is a marathon, not a sprint. It takes time and patience to achieve your goal weight. But if you are consistent with these healthy habits and stay positive throughout your weight loss journey, you will be successful. And don’t forget to check out our weight loss tracker to help keep you accountable!

Printable Weight Loss Tracker

We created our Weight Loss Tracker printable to help you lose weight, stay motivated, and celebrate all of your wins. You can find the printable weight loss tracker PDF in our Thrive Berry Etsy shop or simply click the image below.

weight loss tracker printable
Printable Weight Loss Tracker

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

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