Is it possible to maintain a healthy weight without going through the pains of dieting? You probably know someone slogging through a diet right now.

Quick fix diets for weight loss are often not sustainable and can be harmful to your health. They can cause muscle loss, slow metabolism, and eventually a rebound weight gain. While diets can lead to weight loss in the short term, the lasting results are limited.

Research shows that long term weight management is more effective when you focus on your wellbeing instead of how you look.

Here are 10 science-based ways that changing your lifestyle may help you lose weight without dieting:

1. Hydration – Drinking plenty of water can help control hunger and boost your metabolism. Many times, when you feel hungry you are actually dehydrated. Drink at least 8-10 cups of water a day. Avoid sugary drinks. Squeeze some lime in your water if you need a little flavor.
2. Mindful eating – Experiencing your meals with mindfulness reduces overeating and improves digestion. Avoiding distractions, chewing thoroughly, and savoring your food give you greater satisfaction with smaller portions. A mindset of gratitude helps you make healthier food choices.
3. Protein – Eating more protein keeps you fuller for longer and reduces your cravings for sugary foods. Protein helps preserve your lean mass and reduces the glycemic response to meals.
4. Sleep – Regular sleep of 7-8 hours per night can help control the hormones regulating your appetite and metabolism. Proper rest increases your energy and mental focus equipping you to make healthier choices.
5. Stress reduction – Managing your stress can regulate your cortisol and ghrelin levels controlling your appetite and reducing cravings for junk food. Also, it reduces emotional eating. A counselor may help with tools to deal with chronic stress.
6. Exercise – Increasing your physical activity help boost your metabolism and build lean muscle mass. Exercise for health benefit rather than just burning calories. Consistent body movement, as little as 5 minutes daily can have a ripple effect promoting other healthy habits.
7. Self-compassion – Practicing self-compassion helps you develop a healthier relationship with food and your body avoiding feelings of guilt and shame. Self-compassion can help you embrace your setbacks as temporary, rather than as failures.
8. Focus – Recognizing and accepting your present situation without judgment help you focus on the right goals. Your mindset of overall health and wellness can help you avoid obsession with weight. You change by feeling good not by feeling bad.
9. Support system – Connecting with supportive friends and family can help you reach your goals. They may offer emotional, practical, or social support. They may assist you with meal planning and preparation. Good role models can provide encouragement for healthy habits.
10. Celebration – Recognizing small victories can boost your self-esteem and confidence. Celebrating tiny changes helps you to stay motivated and continue to build positive habits. Enjoying your journey is key to maintain a healthy lifestyle.

Your needs and habits are unique. Your healthcare provider can help you develop a personalized plan. Realistic and gradual lifestyle changes can improve your health and well-being, including a sustainable healthy weight.