The No-Diet Weight Loss Program

Didn't think you could lose weight without dieting. The short answer is "You can".

By adopting sensible eating habits and practicing portion control, you can eat nutritious foods so that you take in as many calories as you need to maintain your health and well-being at your ideal weight. Often, weight loss occurs on its own simply when you start making better food choices, such as avoiding

processed foods,
sugar-laden foods,
white bread and pasta (substitute whole-grain varieties instead),
foods with a high percentage of calories from fat,
alcoholic drinks.

While nothing is absolutely forbidden, when you do succumb to temptation, keep the portion size small and add a bit more exercise to your daily workout.

O.K., I'm not crazy, give up alcohol "TOTALLY", WHAT.

TRUTHFULLY, I did give up beer during the months I was losing weight, but after I reached my normal weight I did go back to an occasional beer. I had to cut out wheat which means gluten-free and that's why I didn't drink beer. Wheat is in almost everything made in a bakery and in beer. But your in-luck because gluten-free is the "IN" thing now. There's a lot of gluten-free foods in the grocers. If you want a flat mid-section you might want to try gluten-free. If you can pick a low-carb diet, it's the carbs that contain processed wheat and low-carb means meat, vegetables and fruit and there's no-wheat in that, but gluten-free bread is made from rice flour and so are other carbs like breakfast cereal, crackers and cookies even pasta that are gluten-free. Dietitians now think that processed wheat is just as bad for you as smoking. It will spike your glucose levels followed by a glucose level crash that will immediately cause cravings for more food. It maybe the worst food you can eat. And to top it off, the foods with processed wheat are all high in calorie. The perfect storm to ruin your diet. 

By replacing some unwise food choices with healthy ones, you'll be cutting back on calories. If you add some moderate physical activity, you have the perfect weight-loss plan without the need for special or inconvenient (and often expensive) diet plans.

An example of a successful no-diet weight loss program

A 45-year-old woman complains that she has gradually put on 12 pounds over the past year. In the last month, she's faced a stressful work deadline and added another 4 pounds to her frame.

This individual's goal is to lose the 16 pounds she has gained. Since her weight has been gradually increasing, she knows that she is consuming more calories than she is burning, especially with her sedentary job. She decides that a weight loss of 1 pound per week (equal to a deficit of about 3,500 calories, or cutting 500 calories per day) would be acceptable and would allow her to reach her goal in about four months.

She decides to make some changes that will allow her to cut back an average of 250 calories per day.

Skipping a large glass of sweetened iced tea will save about 200 calories.
Substituting mineral water for the cola she regularly drinks during meetings can save another 150 calories.
Foregoing her morning muffin snack (or eating only half a muffin) can also save 250 calories or more.
To reach her goal of a 500-calorie-per-day savings, she adds some exercise.

Getting up early for a 20-minute walk before work and adding a 10-minute walk during her lunch break add up to a half hour of walking per day, which can burn about 200 calories.

On weekends, she plans to walk for 60 minutes one day and spend one hour gardening the next day for even greater calorie burning. If walking for 60 minutes is too much, two 30-minute walks one day would burn the same number of calories.

Twice per week she plans to stop at the gym on the way home from work, even if only for a half hour of stationary cycling or swimming (each burning up to 250 calories).

By making just some of the dietary cutbacks mentioned and starting some moderate exercise, this individual can easily "save" the 3,500 calories per week needed for a 1-pound weight loss, leading to a healthy rate of weight loss without extreme denial or deprivation. Furthermore, her changes in diet and lifestyle are small and gradual, modifications that she can maintain over time.

I think there's a mistake in the math. It looks to me like she's cutting more then 1000 calories a day. Stopping at the Gym might be beneficial but personally i think extra walking may fit into her schedule easier then getting a Gym Membership. I'd rather see her walk an extra 30-minutes after work and do some extra walking on the weekends. 

You can see how losing weight can be easy just by cutting out your bad habits like sugar in your tea or coffee, donuts or rolls, no muffins or other sweet stuff and do some extra walking. Sometimes it really doesn't take much, but you do have to think about anything your going to eat or drink.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.