
Each year, 45 million Americans go on diet, and half of them rely on a specific program to lose weight, be it juice cleaning, Keto, Paleo, low-carb or low-fat. Eating this way is not cheap; weight loss is a $66 billion industry.
If you’re one of these folks you may feel restricted by the foods you can and can’t eat. And while these diets often lead to short-term weight loss, they also leave people feeling deprived which result in food binges or giving up on the diet altogether. In fact, about 90 percent of people who have lost a lot of weight end up regaining it.
It doesn’t have to be this way, if you incorporate a few smart strategies into your every day. Read on for smart tips on how to lose weight without dieting.
Focus on strength-training.

Get enough sleep.

Limit alcohol.

Drink enough water.

Explore intermittent fasting.

Make smart swaps.

Get enough produce.
Eating plenty of fruits and vegetables is not only good for you, it could help with your weight loss efforts. A plate full of produce is low-calorie and high-volume, meaning it fills you up more than more calorically dense foods. You can start by adding to what you are already eating, such as cutting your filet from eight ounces to four and doubling the number of vegetables in place of that extra meat. Or, when you go out to eat, start with a salad so you aren’t ravenous when your meal comes. If you’re an afternoon snacker, skip the empty-calorie pretzels and choose an apple with some low-fat cheddar instead. You’ll get the crunch and salt and stay full until dinnertime.Don’t forget protein.

Practice portion control.

Get enough fiber.

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