Are you tired of strenuous diets? We neither. Instead, we’ll show you how to lose weight without dieting. With the proper diet, also in the long term. 

Lose Weight Without Diet: How To Lose Weight Effectively 

Losing weight isn’t as complicated as it is often portrayed. It always works when you have a calorie deficit. This means that throughout the day, you burn more calories than you get from food and fluids. 

Losing weight without a diet means you don’t have to prohibit anything and don’t follow a strict eating plan. Instead, you can achieve a calorie deficit in two different ways: 

  • You take in less energy with food than your body burns 
  • You increase your daily calorie consumption until it exceeds your ingested calories 

Long-term weight loss with diets: can it work? 

Most diets only work for as long as you stick with them. The problem: You don’t go on a diet for more than a few months. Worse still, many diets do not result in a balanced diet. If you are in a calorie deficit, do not exercise, and hardly consume protein, your body breaks down fat and muscle. 

Muscles are essential for your calorie consumption, however. If your body loses power, your need for calories also decreases. Your calorie deficit is getting smaller and closer and closer to your calorie needs. That’s when you feel like the diet just stopped working. 

The yo-yo effect: If you give up now in frustration and then fall back into your old eating habits, the yo-yo effect occurs. You are eating again as you used to, but now you have less muscle mass overall and consume fewer calories than before. You’re gaining even more weight now than you were back. 

Losing weight without a diet means smaller but more practical steps. Lose weight in the long term without being hungry: We’ll give you the best tips. 

Lose weight without a diet: 13 tips 

1. Sports and training

With sport and exercise you increase your calorie consumption per day. For example, a 30-year-old man who weighs 75 kg, is 1.75 m tall, consumes approximately 660 calories per hour of jogging at a speed of 6 minutes per kilometer. That’s almost as much as a kebab. Your calorie consumption can also vary depending on your age, height, weight, and gender. 

If you then also increase the speed, your calorie consumption rises further. If the same person runs at a rate of 5 minutes per kilometer, he already consumes 808 calories in one hour. 

Another advantage: You strengthen your muscles through sport and training. Stronger muscles ensure that you also consume more calories overall in your everyday life. 

2. Bring more exercise into your everyday life 

You can increase your calorie consumption even without exercise and training by simply bringing more movement into your everyday life. Cycle to work or the grocery store. Take the stairs instead of the elevator and take a walk during your lunch break. In this way, you activate your circulation and burn more calories at the same time. 

3. Drink enough water 

We keep stressing that you should drink enough water. Not only because it is essential to your health and most body functions, but also because it helps you lose weight. A 2007 study found that after drinking 500 ml of water, you burned about 24% more calories per hour. 

4. Relax regularly 

Stress is not always bad. Because it activates your body and mind and can help you achieve maximum performance. It only becomes unhealthy if you are constantly under stress and never take care of your relaxation. This can even lead to the fact that your hormonal balance is imbalanced, and fat accumulates more quickly. 

5. Give your muscles a break 

Are you highly motivated, and would you like to exercise every day to burn as many calories as possible? This is great, but now and then, you should give your muscles a break. Because even if it looks like your muscles have just grown due to the increased blood circulation during training, this is not yet the case. 

6. Only eat when you are hungry 

Learn to listen to your body. Only eat when you are starving and not because you are bored, angry, sad, or want to reward yourself. It is also essential to know the difference between appetite, hunger, and thirst. If you think you are hungry, first of all, drink a glass of water and see if your feeling of hunger changes.

7.Eat consciously

Do you like to watch TV when you eat, play games with your smartphone, or listen to music? So the food becomes a minor matter. This distraction can make you miss your natural hunger and satiety signals. You keep eating, and so you increase the chances of overeating.

8.Grab the little plate

Many people swear that they eat less from small plates than from large ones because the portions become smaller overall. Try it out for yourself.

9.Don’t have sweets at home

We don’t want to forbid you anything. Now and then, you can treat yourself to something. But so that you don’t even get tempted at home, the easiest way is to avoid storing highly processed and high-calorie foods in your kitchen cupboard in the first place. When stuffed full of sugar, sweets will not keep you entirely in the long run but make you feel like you have to eat more and more. In this context, there is often talk of emerging “eating attacks.”

10.Avoid the calorie traps

Nuts are better than chips. But nuts also contain a lot of calories and should therefore be eaten consciously and not in too large quantities. Other calorie traps are juices and soft drinks. A small glass often contains as many calories as a banana.

11.Eat fuller

Sweets and snacks often not only contain many calories, which are usually composed of sugar and fat. There are also flavor enhancers that can lead to binge eating. It is better to switch to natural satiety-makers that are full of fiber and protein.

12.Refrain from alcohol

Alcohol is especially bad for losing weight without a diet. On the one hand, a drink contains even more calories than carbohydrates. On the other hand, alcohol also quickly induces food cravings, creates stress in your body, and slows down your recovery phase.

13.Make a list of permitted foods

Instead of focusing on everything you are not allowed to eat and drink, change your perspective and make a list of all the things you are allowed to eat and drink. This way, you focus much more on the positive side of losing weight without a diet and waste less energy thinking about what things to do without.


  • Losing weight without a diet works with a calorie deficit
  • Diets only work as long as you stick to them
  • Losing weight without a diet works particularly effectively with exercise and training.
  • Focus on the things you are allowed to eat, not the things you should avoid
  • Don’t do too much at once. Try to implement weight loss tips little by little.