Dump your diet and lose weight anyway

How to Dump Your Diet and Lose Weight Anyway

I know, I know, you want to lose weight, but you’re tired of dieting. I get it, and there’s some good news to share! The good news is there are healthier and more effective ways to slim down. In fact, you can dump your diet and still lose weight!

Diets typically help you lose 5 to 10% of your starting weight in the first six months. The first week or two are usually easy to get through. You lose weight at first, but then you hit the dreaded plateau. What diet programs don’t share is that the first surge of weight loss is actually water weight. They don’t teach you it’s time to celebrate when you hit the plateau. It means you will begin to lose fat going forward, and it’s important to stay the course. Because people aren’t told this, they give up way too soon.

Even if you lose 5 to 10% of your weight in those first months, statistics show your chances of keeping the weight off for 5 years or more are less than 5%! Most adults gain back even more than they lose.

There are many reasons diets fail. By focusing on restricting eating, they can create a negative attitude about a natural activity. They also tend to produce short-term results instead of lasting change.

It’s time to end the diet cycle! Try these suggestions for managing your weight with less stress and guilt.

Eating for Sustainable Weight Loss:

Increase your fiber. You can eat less and still feel full. Dietary fiber is the parts of plant-based foods that your body can’t break down completely. In addition to curbing your appetite, fiber enhances digestion and protects your heart.

Prioritize plants. Most vegetables and fruits are low in calories and high in nutrients. Aim for at least 5 servings a day. That’s easier to do if you incorporate them into each meal and snack. For example, start the day with a mushroom and spinach omelet and finish the day with a big, fresh salad!

Boost your protein. A high protein intake helps to burn more calories and regulate the hormones that control your body fat and your appetite.

Read labels. Keep ultra-processed foods to a minimum. They’re a major source of unhealthy fats and added sugar and sodium. The easiest way to assess a food label is to look at how long it is. If it goes on and on and includes items you can’t pronounce, that’s a clear indication it’s most likely way too processed to be a great choice.

Monitor your portion sizes. You can probably enjoy many of your favorite dishes as long as you pay attention to how much you’re eating. Use a kitchen scale or learn what one ounce of cheese looks like. It’s about the size of your thumb.

Drink water. It’s easy to lose track of liquid calories. Your best avenue is to say no to sugary beverages like soda, juice, and margaritas. Stay hydrated by drinking about 2 liters of water every day.

Dine in. Restaurant food tends to be higher in calories and fat whether you go to a drive-thru or to a fancy dining room. Preparing your own meals and snacks is a much better choice. That way you are the one who’s in control of what goes into the food on your plate. As a bonus, you’ll save a lot of money too.

Be mindful. According to a study done by Cornell University, the average adult underestimates his or her calorie intake by as much as 20 to 50%! You’re even more likely to be on the high end of that range if you’re overweight. Using a food journal or a phone app to keep track of what you eat on a daily basis can really help you dump your diet and stay on track with your healthy eating goals.

Other Tips for Sustainable Weight Loss:

Dump Your Diet - Move More

Move more. Diet plays a big role in shedding excess pounds, but exercise can help you get those pounds off and keep them off. It’s also essential for your overall long-term health and well-being. Engage in cardio activities and strength training at least 3 times each week.

Rest and relax. Sleep deprivation and chronic stress can make you store more body fat, especially around your midsection. Chronic stress increases your cortisol which can pack pounds on your body. It’s also important to pay attention to your sleep regimen. Stick to an early bedtime and develop a relaxing bedtime routine. Limit or eliminate screen time in the evening and remember to take refreshing breaks between tasks and meetings during the day.

Weigh in. Stepping on the bathroom scale can help you catch weight gain early when it’s easier to reverse. Keep in mind that small fluctuations are normal and give yourself grace. Getting angry with yourself is something most of us do far too easily. Some people prefer to rely on their “honesty pants” rather than getting on the scale. If you put that favorite pair of jeans on and have trouble zipping them up, it’s a red flag you need to look at what what and how much you’re eating on a daily basis.

Seek support. Let your family and friends know you want to dump your diet and let them know how they can help you reach your health fitness and weight goals. They may want to join you in making positive lifestyle changes.


Give up on dieting without giving up on yourself. Develop eating habits you can stick with for the long term. Maintaining a healthy weight lowers your risk for diabetes and other serious health It’s key to helping you live a longer, more active and fulfilling life.

Helping You Achieve Major Wellness!


Cheryl A Major, CNWCI’m author, health coach, and entrepreneur Cheryl A Major, and I would love to connect with you! If you’re new to the world of creating better health, both mental and physical for yourself, please check out my training on how to get sugar out of your diet. Crack Your Sugar Habit is where to check it out. Learn how sugar, as yummy as it may taste to you now, affects your mental and physical health and how to go about reducing or eliminating it from your diet.

Be sure to follow me on Twitter so you won’t miss my daily postings for health, wellness and mindset! Please check out the books I’ve written here: Cheryl’s Books


Leave a Reply

Your email address will not be published.