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9 Easy Ways to Lose Weight Without Diets

Vicky Justiz offers various ways you can lose weight that don’t involve seriously restricting your diet.

Leah Groth
By Leah GrothOct 28, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Vicky Justiz/YouTube
Leah Groth
By Leah GrothOct 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Do you want to lose weight without going on a diet? It’s totally possible, according to one health expert. Vicky Justiz is a fitness trainer and influencer with millions of followers across social media platforms. In a recent video she reveals some easy ways to drop dress sizes that don’t involve dieting.

“Today we're gonna be having a little bit of a chat about how to stay in a calorie deficit to meet your fat loss goals,” she says at the start of the clip. “So if your goal is to lose fat, to lose belly fat, to tone up, to get all snatched, to get a small waist, I got you.” We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tips.

Calculate Your BMR

Vicky_Justiz1Vicky Justiz/YouTube

She continues to explain that “losing fat is not just about exercise, about doing a bunch of cardio, it's also about getting your nutrition right, and that includes being in a calorie deficit. So let's break down what a calorie deficit even means,” she says, stating that a calorie deficit means burning more calories than you consume. She elaborates that a lot of people fail to calculate correctly because they only count the calories burned during exercise. “So your body already burns a certain amount of calories at rest. This is called your resting metabolic rate, also known as RMR,” she says. You need to add your resting rate to your “move” calories, which you can do using an online calculator. Once you find your BMR, you can use the approximation to “help you stay on track.”

Collingwood agrees that your total calories burned each day is a combination of your resting metabolism with the addition of calories burned “digesting food, doing daily activities like just walking around the house, store, work, etc., and then finally the exercise calories,” she says. “Every day is different depending on your daily activity and exercise calories, but the resting metabolism will pretty much stay consistent unless you have major weight or body composition changes.”

Don’t Be Too Specific with Calorie Counting

Vicky_Justiz6Vicky Justiz/YouTube

She doesn’t recommend counting calories “to a specific fraction” because “it's not gonna be accurate,” and “it's not gonna be fun,” she says. “So how do we actually stay in a calorie deficit without spending every second of our lives counting our calories?” Counting calories exactly is not fun, “but it is good to have an idea of how many you need and how many are in the foods you are eating throughout the day,” notes Collingwood.

Nutrient Dense vs. Calorie Dense Food

Vicky_Justiz3Vicky Justiz/YouTube

She adds that “what helps a lot with feeling full and satisfied while you're in a calorie deficit is prioritizing nutrient-dense foods and minimizing calorie-dense foods.”

Nutrient Dense Foods

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“Nutrient-dense foods are any kind of foods that have a lot of nutrients per calorie,” she explains, offering the examples of veggies, whole grains, eggs, and lean meats, “just like anything that has a lot of nutrients.” Because they've got a lot of nutrients, “they can help keep you full without being too calorie-dense.”

Calorie Dense Foods

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Then there are calorie dense foods, including junk foods, sweets, “even oils like olive oil is calorie dense,” she says. “However, olive oil also has a lot of nutrients. So it's kind of like both. So obviously, oil should not be avoided. I use olive oil in everything, but if you're trying to stay in a calorie deficit, you're not gonna be drenching all your food in like five tablespoons of oil.”

Make “Simple Swaps”

Vicky_Justiz7Vicky Justiz/YouTube

“Sometimes it's all about making a simple swap,” she says. “Instead of having a huge, huge plate of rice and a little bit of protein, cut that rice in half. Add a bunch of veggies to your plate and increase the protein a little bit and you'll be feeling that meal a lot more satisfied and with probably the same or less amount of calories.” Collingwood loves the idea of filling up on nutrient dense foods, “which also tend to have a higher water, fiber, and protein content to keep you feeling full and satisfied,” she points out.

Eat Foods with High Water Content

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Another trick? “Focus on foods that have high water content,” she says, using the example of watermelon. “You find yourself feeling hungry like you are, just not satisfied. Eat a whole watermelon. I mean, maybe not a whole watermelon, but eat some watermelon,” she says. Other examples include hard boiled eggs and cucumbers.

Eat Lots of Protein

Vicky_Justiz11Vicky Justiz/YouTube

“Another thing you should be doing is having a lot of protein,” she said, specifying that “at least around 30% of your calories should be coming from protein,” which you should include in every meal. “A lot of people have this misconception that protein is only for growing muscle and it is not. Muscle helps you stay really full. So it also helps sustain a calorie deficit. So I try to include some protein every single meal.”

Have Protein After Workouts

Vicky_Justiz12Vicky Justiz/YouTube

“And after my workouts, I always have some kind of protein source,” she says, mentioning protein shakes and protein bars. While “you should try to get most of your protein from like your food sources,” supplementing with protein can be helpful. “It's what I do that helps me keep my protein intake up. It's just also a lot more convenient for me.”

Related: This Is Exactly How to Lose Body Fat This Year

Use Protein Bars as a Sweet Treat

Vicky_Justiz4Vicky Justiz/YouTube

She also suggests using protein bars as an “alternative” to a candy bar or sweet treat. “It's a great alternative to having a candy bar or something that you eat and it still leaves you feeling kind of empty afterwards,” she says, adding that it satisfies her “crazy sweet tooth.” Any way you can get protein is good, as it helps keep you full, notes Collingwood. “Real food sources like meat, eggs, greek yogurt, cheese, legumes, etc. are good choices, but some protein bars and shakes can definitely fit as a replacement for sugary candy bars or high calorie coffee drinks,” she says.

RELATED: 3 Science-Based Workouts to Boost Your Fitness

Avoid Snacking

Vicky_Justiz10Vicky Justiz/YouTube

Finally, she reveals that she avoids snacking. “I know that the habit a lot of people have, but snacking can really be a culprit. I try not to snack much. I just try to make sure my meals are nutritious and delicious and I feel satisfied after them and it kind of reduces my craving to snack on food,” she concludes.

Having a snack between meals is not the problem, “it is what and how much we are snacking on that can really make the difference between a good snack that can bridge appetite to a high calorie addition to your day that could contribute more calories than you need,” says Collingwood.

💪🔥Body Booster: Try adding protein to all of your meals, and slipping in a protein shake or bar when you aren’t getting enough.

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Nutrition & Diet

10 Ways to Lose Fat That Are Not a Calorie Deficit

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Ferozan Mast
By Ferozan MastMay 26, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Calorie counting is not for everyone—if you want to lose fat but can’t or won’t count calories, there are plenty of other options. “Before you set out on your effort, make sure you know exactly what you’re trying to achieve,” says Harvard Health.

“Ask yourself, ‘How much weight do I need to lose to be healthy?’ Then set personalized goals, in achievable increments and introduce lifestyle changes to gradually lose weight and keep it off. Be prepared to adapt your lifestyle as necessary to maximize your chances of success.” Here are 10 ways to lose fat without counting a single calorie.

Walk 10K Steps Every Day

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A quick look at social media shows inspiring success stories of people who lost fat and got fit simply by walking every day. “Start with a simple goal, such as, ‘I'll take a 5- or 10-minute walk during my lunch break.’ When your 5- or 10-minute walk becomes a habit, set a new goal, such as, ‘I'll walk for 20 minutes after work.’ Find specific times for walks. Soon you could be reaching for goals that once seemed impossible,” says the Mayo Clinic.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Eat Lots of Protein

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Experts say 10-35 percent of your meals should be protein. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” says the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

No Screens Before Bed

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Screens are disruptive to good sleep, which is crucial for fat loss and overall health. “Checking your phone stimulates your brain,” sleep medicine expert Michelle Drerup, PsyD, DBSM, tells the Cleveland Clinic. “You’re more active and awake. Even just a quick check can engage your brain and delay sleep.”

RELATED:15 Bedtime Rituals That Enhance Fat Burning and Aid Weight Loss

Get a Personal Trainer

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Using the expertise of a personal trainer could make the whole weight loss process much easier. “Personal trainers are results-driven and will work with you to achieve your fitness goals,” according to the Southern California Health Institute (SOCHI). “They will help you set realistic goals and create a plan to achieve them, ensuring that you are progressing and getting the desired results.”

Eat Satiating Food

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You don’t need to count calories to know certain foods offer plenty of volume and nutrients without encouraging weight gain. Leafy greens, salad vegetables, and fruits such as berries are a great choice. The more you fill up on healthy food, the less you will be tempted to eat unhealthy options.

RELATED:15 Superfoods to Rev Up Your Weight Loss

Eat More Fat

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Healthy fats such as olive oil, salmon, and avocado may accelerate your fat loss. “The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel,” says Harvard Health.

Use a Nutritionist

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A dietician can really help streamline the weight loss process. “There’s so much misinformation and so many mixed messages out there,” registered dietitian Tegan Bissell, RD, LDN, CDCES, tells the Cleveland Clinic. “As experts in food and nutrition, dietitians can help you sift through it all and point you to the science.”

Start Weight Training

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“Do strength training exercises for all major muscle groups at least two times a week,” says the Mayo Clinic. “Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.”

RELATED:10 Proven Ways to Conquer Your Exercise Struggles

Find An Active Hobby

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It’s so much easier to stick to exercise if it’s fun. Try tennis, pickleball, swimming, volleyball… whatever keeps you motivated. Being active with friends and family is also a great way to stay accountable and enjoy social time while working out.

Avoid Added Sugars

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Added sugar will quickly derail your healthy eating plan. “I don’t think we have enough evidence yet to suggest that sugar is the reason for the obesity epidemic,” cardiologist Chiadi E Ndumele, MD, MHS, tells Johns Hopkins. “But there is enough evidence to say that elevated sugar consumption is an important contributor to weight gain.”

💪🔥Body Booster: It’s so much easier to stick to exercise if it’s fun. Try whatever keeps you motivated.

Nutrition & Diet

8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

Dr_Christie_Risinger1
Christopher Roback
By Christopher RobackDec 17, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Tired of obsessing over every calorie and still not seeing results? You're not alone. While counting calories works for some, it's not the only path to successful weight loss. Dr. Christie Risinger, a Board-Certified Internal Medicine Physician with over 15,000 hours of clinical experience, reveals simpler, evidence-based strategies that have helped thousands of her patients lose weight successfully. Here's what actually works, according to her research and clinical experience.

Start Small to Win Big

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger says in her post. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can make a real difference. She notes that this modest weight loss can even reverse type 2 diabetes and prevent pre-diabetes from progressing. "I don't say this to discourage anyone, but simply to give yourself some grace and help you to set realistic goals," she emphasizes.

Write It Down to Lose More

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Instead of obsessing over exact calories, simply track what you eat. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," Dr. Risinger explains. Start by writing down everything you eat and eliminate obvious sources of excess calories. "If you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day... that's about 50 pounds in a year," she warns.

Focus on Food Quality First

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"When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar," Dr. Risinger emphasizes. This simple approach often naturally reduces calories without the need for constant counting. She adds that "there are better health benefits if the protein source is from plants than when it's from animals."

RELATED:Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Try the Mediterranean Way

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Among all diets, one stands out: "As a physician, the one plan I would recommend for anyone, whether they're trying to lose weight or not, is the Mediterranean diet." Dr. Risinger explains its simplicity: "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat." The benefits go beyond weight loss: "The Mediterranean diet was associated with a decreased incidence of Parkinson's disease, Alzheimer's disease, and multiple cancers."

Make Eating Mindful

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Dr. Risinger emphasizes a crucial habit change: "I want to encourage everyone to make eating an activity that connects you with other people. Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This mindful approach naturally helps control portions without counting calories.

Use Apps Smartly

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Technology can make weight loss easier without calorie obsession. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps helped reduce caloric intake, increase fruit and veggie consumption, and helped people lose about five pounds," Dr. Risinger reports. She recommends choosing "any app that has interactive features with personalized messages and goal setting."

Build Sustainable Movement Habits

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Exercise shouldn't feel like punishment. "Physical activity should be done five to seven days a week for approximately 30 minutes or more," Dr. Risinger advises, but adds an encouraging note: "These minutes can be spread throughout the day." The goal is to find movement you enjoy and can stick with in the long term.

Create a Support System

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Success rarely comes alone. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," Dr. Risinger notes. She also recommends regular weigh-ins: "If you know early that you're gaining weight, you can make small adjustments." Importantly, research shows this habit doesn't increase anxiety or depression.

RELATED:10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Your Simple Success Plan

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Dr. Risinger's evidence-based takeaways:

  1. Set a realistic first goal of 5% weight loss
  2. Track what you eat without obsessing over calories
  3. Choose whole, unprocessed foods
  4. Follow Mediterranean-style eating patterns
  5. Make eating a mindful, social activity
  6. Use technology for support, not stress
  7. Move regularly in ways you enjoy
  8. Build a support system for accountability.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Weight Loss Methods a 77-Year-Old Expert Swears By

Candace_Cima_Life_in_My-_70s10
Christopher Roback
By Christopher RobackDec 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.

Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Simple Tricks to Shed 10 Pounds Every Month Without Strict Dieting

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Ferozan Mast
By Ferozan MastJun 14, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing ten pounds a month depends on your starting weight—for those with plenty of excess fat to lose, it’s a more reasonable goal than for those who don’t. “Drastically cutting calories, eliminating entire food groups, or depriving yourself of foods you actually like are not strategies for long-term success. The good news is that you can permanently change destructive eating habits and break the ‘diet mentality’ for good,” according to Yale University. Here are 15 simple tricks to encourage fat-burning, weight loss, and overall health.

Try Intermittent Fasting

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For some people, it’s easier to not eat than eat just a little bit until meal times. “Fasting—abstaining from eating for some period of time—is an ancient practice that is safe when not taken to extremes,” says Harvard Health. “Traditionally, the benefits of fasting have been both spiritual and physical.”

“Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Mediterranean Diet

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The Mediterranean diet doesn’t even feel like a restrictive diet. “It contains moderate amounts of yogurt, cheese, poultry, and fish,” says Harvard Health. “Olive oil is its primary cooking fat. Red meat and foods with added sugars are only eaten sparingly. Besides being an effective weight loss method, eating a Mediterranean style diet is linked to a lower risk of heart disease, diabetes, depression, and some forms of cancer.”

Skip the Cocktails

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Be very mindful of alcohol while trying to lose weight. “If you drink alcohol, keep in mind that it supplies calories but no nutritional value,” says Clark University. “A light beer, a glass of wine, or an ounce of liquor each has about 100 calories. There may also be health problems associated with drinking alcohol.”

Plant-Based Foods

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Healthy foods are non-negotiable when it comes to weight loss. “One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables, and whole grains,” says the Mayo Clinic. “Strive for variety to help you achieve your goals without giving up taste or nutrition.”

Meal Prep

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Prepping your meals can help you avoid unhealthy choices. “Busy, over-packed schedules can send you straight to the drive-thru if you don’t have a plan,” according to Yale University. “Make use of your downtime to develop a basic menu for the upcoming week, go food shopping, and batch cook. Keep healthful foods on hand so you can toss together a wholesome meal in no time.”

Keep Track

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“Use a food diary or tracking app to understand what, how much, and when you’re eating,” says the American Heart Association. “Being mindful of your eating habits and aware of your roadblocks can help you get real about your goals.”

Portion Sizes

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Watch those portion sizes! “It’s easy to overeat when you’re served too much food,” says the American Heart Association. “Smaller portions can help prevent overeating. Learn the difference between a portion and a serving and how to keep portion sizes reasonable.”

Healthy Fats

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Healthy fats are good for your health and waistline. The best part? They’re delicious, so you don’t feel deprived. “Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils,” says the Mayo Clinic. “Choose low-fat dairy products and lean meat and poultry in limited amounts.”

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

Watch Your Calorie Intake

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While you don’t need to go on a strict diet for weight loss, you do have to keep calories in mind. “The bottom line: to lose weight you have to use up more calories than you take in,” says Yale University. “Since a pound is about 3,500 calories, you need to reduce your intake by 500-1,000 calories a day to lose about 1 to 2 pounds a week (don’t go lower than 1,200 calories a day though!).”

Steady Energy

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Try to keep your energy levels steady throughout the day. “Distribute your calories throughout the day rather than eating most of them after the sun goes down,” according to Yale University. “This helps to keep your metabolism fired up, prevents drastic swings in blood sugar and helps with portion control throughout the day.”

Move Your Body

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“While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge,” says the Mayo Clinic. Exercise can help burn off the excess calories you can't cut through diet alone.”

RELATED: 15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

Keto Diet

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Many people find the keto diet effective for weight loss. “Research does show that keto is an effective way to jump-start weight loss and improve blood-sugar levels,” says Harvard Health. However, it is hard to maintain, and to date we are lacking long-term studies that show it to be a sustainable eating pattern for keeping weight off.”

Moderate Physical Activity

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You don’t have to spend hours at the gym to get results. “Physical activity is anything that gets your heart rate up, such as brisk walking,” says the American Heart Association. “Aim for at least 150 minutes of moderate activity a week. Move more, with more intensity, and sit less.”

Get Support

Cheerful female friends walking outdoors in city and having fun. Young women piggybacking their friends outdoors in the city.Shutterstock

Losing weight is so much easier when you have the help of the people around you. “Share your weight loss plan with someone you trust,” says the NHS. “They can help motivate you when you have a bad day.”

RELATED: 8 Steps I Used to Stop Sugar Addiction and Drop 30 Pounds

Don’t Obsess

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Don’t obsess about how fast you lose weight. Any progress is good progress! “We are richly endowed with genes that defend the storage of calories as fat,” says Michael Rosenbaum, MD, professor of pediatrics and medicine at Columbia University Vagelos College of Physicians and Surgeons, who studies how our bodies fight weight loss. “Even a small amount of sustained weight loss can have tremendous health benefits, and anyone who achieves this should be supported and admired.”

💪🔥Body Booster: Be mindful of portion sizes when trying to lose weight and keep it off.

Nutrition & Diet

9 Ways to Lose Weight Without Counting Calories, According to a Coach Who Lost 160 Pounds

Amber_Clemens_amber_c_fitness1
amber_c_fitness/TikTok
Leah Groth
By Leah GrothSep 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

So, you want to lose weight. Most people will tell you that to do so, you need to start counting calories and ensuring you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video, Amber Clemens (@amber_c_fitness) offers nine alternatives to calorie counting. “You want to lose weight but don't want to count calories. Here are nine things to do that will help put you in a calorie deficit.” Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian.

Amp Up Your Protein Intake

@amber_c_fitness

9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit

Number one, eat more protein. “Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass,” says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Cook Your Meals

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

“Number two, cook at home more often,” instructs Amber. “The amount of hidden calories in some fast food or take-out food is astronomical. Trust me.” Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

Woman walking in the park with bottle water in summer health care concept.Shutterstock

Number three, walk more, she suggests. “Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it.” Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with a more negligible risk of heart disease, heart failure, and strokes.

Reduce Liquid Calories

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“Four, reduce or cut out liquid calories. They add up very, very fast,” she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories.

Amp Up Fiber Intake

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“Number five, eat more fiber-rich foods, fruits, veggies, high-fiber wraps, things like that,” says Amber. “Fiber, along with protein, will help keep you fuller for longer and is crucial for proper gut health.”

Lift Weights

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“Number six, lift weights multiple times per week. Having more muscle in your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways,” says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Make Food Swaps

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Number seven, make easy food swaps. “I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories,” she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil.

Sleep More

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“Number eight, get more sleep,” advises Amber. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Eat Smaller Portions

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“And number nine, eat smaller portions,” she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate.

💪🔥Body Booster: Instead of restricting your diet, focus on adding things like protein and fiber. Also, try swapping out unhealthier ingredients with similar ones that offer more nutritional value.

Nutrition & Diet

Nurse Reveals Natural Weight Loss Plan That Burns Fat in 120 Days

Allie Janszen alliejanszen
Instagram.com/@alliejanszen
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post, she details exactly what you should do in order to achieve a major glow-up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.

Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

Optimize Sleep

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Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

Manage Stress

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Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

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Lastly, move your body daily, she recommends. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

Midsection of young woman using glucometer to check blood sugar level at homeShutterstock

"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

Beautiful couple is having sex in bed at homeShutterstock

"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

Female tongue with a white plaque. Cropped shot of a young woman showing tongue isolated on a white background. Digestive tract disease, organ dysfunction, poor oral hygiene, fungal infections

Shutterstock

A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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