Despite popular beliefs, dieting isn’t the only way to lose weight.

Now, before I continue I want to note that this blog is about overall weight loss though these same principles can be applied for successful fat loss as well. If you’re interested in learning the difference between the two, you can read my post on it here.

Since that’s been clarified, let’s move on to my top 3 tips that will help you lose weight without dieting.

Tip #1: Be in a Caloric Deficit

If you want to lose weight and/or decrease your body fat percentage, you need to be in a caloric deficit. My blog post on the Secret to Sustainable Fat Loss covers this topic in much greater detail but I’ll leave the SparkNotes version for you here.

To be in a caloric deficit you need to ensure that you’re burning more calories than you’re consuming. Ideally, you’ll want to consistently be in a deficit every day but sometimes, life happens. As long as your average caloric intake for the week puts you in a caloric deficit, you can continue to lose weight sustainably.

At this point, you may be wondering “well how do I know if I’m in a caloric deficit” which is an excellent question! When it comes to successfully losing weight, you have to eliminate the guesswork. This means doing some calculations in order to figure out how much energy (or calories) your body needs to safely be in a deficit. I take you through these calculations and provide you with “cheat sheet” spreadsheets so that you don’t even need to bust out your calculator in my FREE 5-Day mini course, First 10. This course teaches you everything you need to know to lose your first 10lbs and you can sign up for it below.

Learn how to lose weight without dieting in the First 10 mini course.

 

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Tip #2: Use the 80:20 Rule

Though I’m a HUGE advocate for being able to eat whatever you want while still supporting your fitness goals, you need to consider the quality of the foods you’re consuming. Does this mean that you need to cut out all treats, absolutely not!

This is where the 80:20 Rule comes into play.

I recommend implementing the 80:20 Rule within the context of what you’re eating throughout the week. By the end of the week, you’ll want 80% of the food you consumed to have been whole, nutrient-dense foods. The remaining 20% can be foods that would typically be put in the “other” category. (Side note: this is not about classifying foods as “good” and “bad”…all foods are good, though some provide greater nutritional value than others. I explain this in more detail in another post which you can read here.)

This doesn’t need to be a rigid or structured plan. The main goal here is to make sure that the majority of the foods you’re eating provide a lot of nutrients to your body. If your current diet is more 50:50, be intentional about making small changes every day in terms of your food choices. Over time, you’ll be able to implement the 80:20 Rule with ease.

Tip #3: Focus on Building a Healthy Relationship with Yourself

It’s not a bad thing to want to lose weight or change your body composition in some way. Having aesthetic goals is great…but it’s definitely not everything. At the end of the day, you need to have a healthy relationship with yourself and your body at EVERY stage. Sure, you may not look the way that you want to right now but I truly believe that it’s important to honour and respect your body for all that it does for you today in its current state.

Our bodies are beautiful vessels that hold our breath and allow us to experience all that life has to offer. Starting each day with gratitude for your body is one way to begin building a healthier relationship with yourself. Prioritizing your mental health, self-care, and reinforcing body positivity are other ways that you can foster body confidence and ultimately learn to love the skin you’re in.

If you liked what you read here, be sure to follow me on Instagram @kairahjames.