The No-Diet Way of Living To Lose Weight

Your weight is not who you are.
Your weight is not who you are.

Losing weight is never an easy proposition.  It’s one that usually requires a tremendous amount of will power as well as the determination to exercise.  Both can create a situation that puts one out of the mood to even attempt to lose weight but, does it really need to be that hard and, are we going about it all the wrong way?

Most of us have been on diets at some point or another in our lives.  There are very few of us who haven’t at least made an attempt at getting in proper nutrition and physical fitness.  For the most part, we’ve fallen off of that proverbial wagon, much the same way an addict can slip off the sobriety course.  Why?  Why is it so hard to lose weight?

In a sense, as living, breathing creatures, we cannot escape having to eat in order to live.  In most developed countries, food is in abundance and, we see it everywhere we go.  We cannot avoid eating.  It’s not like we can put down the bottle of gin or stub out a cigarette and never go back to having a drink or a smoke again.  We need to eat and food will always be around. That makes it hard as temptation stares at us everywhere we turn and we can’t cut it out of our lives.  

Many of us feel that unless we are eating only salads, small portions and exercising ourselves into the ground at the gym, we are somehow not going to lose weight.  As a society, we’ve come to learn that we somehow need to be deprived and hard worked to lose weight but, is that the truth?

If you’ve ever tried to lose weight, you’ll know that it means “sacrifice”.  It feels like deprivation and oftentimes, we find ourselves hungry, eyeing the cat as though he would make a perfect snack or, we look at those running shoes and spandex outfit we’ve bought ourselves and want to go hide under the bed with the now, shaking cat.  

Diets work.  We can lose weight if we stick to a plan.  There are thousands of them out there, including crazy crash diets, fads, pills and wonder drugs.  Losing weight is someone else’s gain.  Our weight loss efforts go straight into their wallets and we are all suckers when it comes to losing it quickly.  If there’s a gimmick out there that has been created, promising us to help us lose weight, we’ll likely jump at it.  

The real problem is, diets…yes, even the crazy, insane ones that cut out entire groups of food or make us drink our meals, are only temporary solutions.  We’ll get the weight off.  Cut out enough calories for long enough and it will come off.  The problem is, it often returns with a vengeance and brings more with it.  Why is that?

No one can live on deprivation and feeling hungry forever.  If you’ve climbed onto a wagon, chances are, you’re going to fall off of it at some point or another.  Diets are the wagons.  They’re pretty much impossible to stay on forever and there comes the weight, creepy or even sailing back on again.  They’re meant to get off a certain amount of weight in a hurry but, they are not meant to stay on forever.  With the exception of something more flexible, like Weight Watchers types of dieting that allow us to eat whatever we want in limited or regulated amounts, we simply cannot sustain something that gives us a sense of deprivation or cuts out entire groups of foods.  Nor, can most of us devote ourselves to daily trips to the gym for extensive workouts forever.  Injuries occur and eventually, for one reason or another, that gym membership is going to go by the wayside for a good portion of people.  That’s why gyms will see an influx of new customers in January of every year but, have less than half that amount, 2 or 3 months later.  

So, what does make sense?  How can we lose weight and more importantly, keep it off.  

  • Journal.  Start off by buying an inexpensive dollar store notebook.  Write down everything you put into your mouth during a day, including non-caloric items such as water or black tea, without sugar.  
  • Write down what you’re eating as you’re eating it.  Don’t wait for the end of the day and try to remember everything you’ve eaten.  It doesn’t work.  Your memory may be great but, it’s not a steel trap no matter what your friends tell you. You can always spend a few moments at the end of the day, doing your totals in calories but, journal in real-time.  
  • Be honest with yourself by weighing and measuring your foods.  Get a set of digital scales.  They’re cheap…especially, at places like Walmart or  A set of measuring spoons and a set of measuring cups are really cheaply gotten at your nearest dollar store.  You don’t need to get expensive with them.  
  • Use your computer, your phone or your tablet to download a calorie counting app.  Take your pick.  You can even journal on some of them and not need a notebook.  Spark People, Fitness Pal and several others offer free apps and programs for tracking and calorie counting.  
  • Shop the outer aisles of your grocery store.  The middle aisles contain the “danger foods” but, you’ll also need to go into them for some things.  Just remember that the bulk of your shopping should be done on the outside aisles not the middle aisles as most of us shop.  The temptations dwell in those middle aisles, waiting to sabotage even the most hardened of dieters.
  • Always have fresh foods available at home and, pack weighed and measured foods for your lunch and snacks.  That doesn’t mean that you can never eat out but, start by trying to eat as many meals as you can, prepared from home where you can be sure of how many calories actually lay in those packed lunches/snacks.
  • Eat every 2 to 3 hours.  Don’t starve yourself to 3 meals per day.  Doing that keeps us starving by the time we get to a meal and more calories get consumed than we’d even imagine when we’re hungry.  Aim to get 3 meals and several snacks.  Never go hungry.  
  • Find out what calorie level you’d need to be on in order to lose weight.  We all have a maintenance level, a losing level and a gaining level.  Use one of the sites like Spark People, My Fitness Pal or, simply google free calculators to find your level of calories for your weight, height, gender and level of physical activity.
  • It takes 20 minutes for our brains to recognize that we have had enough to eat or, that we’ve long since surpassed that level and are not just satisfied but, totally overloaded.  Take your time while eating.  Enjoy each mouthful of food and perhaps, even put your fork or spoon down in between bites.  Chew thoroughly and actually taste your food.  Try to sit to eat (not standing or munching on the run), preferably with no distractions, such as reading or television.  It’s easy to consume your entire portion, feel satisfied but, go back for more when you don’t remember what you’ve eaten and haven’t tasted it. 
  • Don’t get down on yourself if you’ve gone over during a meal and give up your entire new eating style.  Chalk it up to a meal where you ate more than was planned and try to get back on track for the rest of the day or week.  Don’t dive into a box of cookies or a cake, thinking “I’ve done it now.  May as well give up and forget it.”   Remember, it’s cumulative.  We need a smaller number of calories over time to lose weight.  It isn’t a “lost cause” because you’ve had one day where things weren’t exactly on target/plan or even a day or a week (like during vacations).  Just get back to eating more healthfully and get back on it as soon as you notice the deviation.  
  • As for physical activity or exercise…the bulk of your weight loss will come from your eating, not running on a treadmill, no matter what the calories burned say on your digital read-out.  You really can’t exercise your way though an entire chocolate cake’s worth of calories.  While exercise is needed in any healthy living pattern, it need not be hours in a gym or forced.  The calories that you can burn during any exercise period will not even remotely equal the number of calories extra that we can consume.  Exercise is healthy for all sorts of reasons, not the least of which includes, emotional well-being.  We need to move our bodies but, it doesn’t need to be hours in a gym, on treadmills or running 5 miles a day…unless, of course, that’s what brings you happiness.  If you struggle with feeling that you have to exercise a certain amount, you won’t likely keep it up.  Let’s face it, there are days when exercise just isn’t in our abilities to do for one reason or another.  That’s ok.  It’s not going to make up the bulk of your weight loss anyway.  Even gardening, house cleaning, walking from the furthest point in the parking lot, taking the stairs, dancing in your underwear if that makes your day, doing the dishes by hand, a stroll with a friend after dinner or lunch or breakfast, walking the dog…everything counts.  Just move more than you usually do and find some activity that you enjoy doing and keep on doing it.  Just move your body.  Most of us are couch-potatoes and technology has made that easier for us to do.  We don’t even need to get up to change the television channel anymore.  Heck, I’m not sure it’s even possible to do.  Simply make it a point to get in more physical movement for now.  

Losing weight doesn’t have to be a monumental task, complete with deprivation and exercising that none of us are likely to keep up with unless we truly enjoy doing it.  It has to be a way of life.  We have to feel “satisfied” and not hungry, starving or so tired out from exercise that we can barely get out of bed or put on our shirts because we’re too sore and tired.  We won’t keep that level up for long and, we certainly won’t maintain our weight afterwards if we do this.  We’ve got to be comfortable with how we live.  

Diets don’t work long termed.  It has to be a lifestyle change that can be maintained or we’ll be back to a diet again in a few months or weeks.  Remember that there are people out there who are making big bucks on keeping you dieting.  It’s to their benefit to trap you into that vicious cycle and keep you coming back, draining your wallet into their bank accounts.  

There are a couple of books that I highly recommend reading.  

Firstly, is The Diet Fix by Yoni Freedhoff M.D..  Freedhoff is a doctor who found that his patients were struggling to lose weight in spite of diagnoses of ailments that were weight related and could be changed.  He admits that the average family doctor is simply not educated enough in nutrition to be of help to their patients.  He gives straight forward, easy to understand advice and principles, teaching us how to turn the dieting world on its ear and stick to a way of living and eating that will be a slower but totally sustainable way of getting off and keeping weight off for life.  It’s not a diet.  It’s a pattern change.  

Secondly, is I Can Make You Thin by Paul McKenna.  There’s no diet involved in McKenna’s book.  He’s teaching us how to re-train and re-set our brains towards a more healthful pattern of eating with behavioural modifications.  He’s included a self-hypnosis cd with the book.  (Use it or not, the principles in this book are invaluable by themselves.)  

There’s also apps for your cell phone, computer or tablet in which you can journal and look up calorie counts.  Both set your goal/target levels for your personal weight and activity level (be honest or you’ll be cheating yourself) by answering a couple of basic questions like current weight, weight goal/target weight (be realistic here too…if you were a toothpick in highschool, you might not look good at that weight now nor, be able to maintain it again), height and activity level.  They keep track of your activities as well as your body measurements if you want to track them too.  

SparkPeople apps

My Fitness Pal apps

There, I’ve done the research for you.  You simply need to have the want to lose weight sensibly and without harsh dieting or hours in the gym.  

Losing weight means a lifestyle change that can be maintained by YOUR lifestyle and comfort level.  It needn’t be a struggle that you can’t maintain.  Learn a few principles that diets won’t teach you and save your money for a trip to a beach somewhere instead of padding other people’s pockets.  

Beyond anything else that can be said about dieting and losing weight, there are fit and healthy people who are not of ideal weight.  The people you see on magazine covers have been photoshopped out of recognition.  Even they don’t really look like that.  Take a look at Oprah’s magazine covers.  While she’s lost a lot of weight herself, she is by far, not thin in real life. She’s come a long way but, then again, Oprah has a personal trainer and a gourmet cook who travels with her to keep her on track.  Take a look inside her magazine and you’ll find more realistic pictures of her than you’ll see on her covers.  That’s a flaw that Oprah has to do something about as well.  Even she has fallen prey to allowing herself to be whittled down, de-flawed and perfected in her cover shots.  It does damage to other people in seeing these false images.  None of these stars look like themselves while on covers so, don’t compare yourself to those standards.  Even they don’t look like they do on those covers or articles.  

Love yourself right now.  Love yourself as you are.  Think of who you are as a person and your good qualities.  Those things don’t lay in the numbers on the back of a garment you can wear.  Learn to appreciate your best qualities and even your less than best.  You are worthy just because you exist.  The numbers on a scale cannot measure those things.  You have a lot to offer the world as you are right now.  That’s the way that I’m seeing things from my little corner of life.  

Published by ponderinglifetoo

I'm a wife, mother, artist, photographer and bookkeeper. I love writing out my thoughts in journals but, am finding my way to sharing these with others now.

5 thoughts on “The No-Diet Way of Living To Lose Weight

  1. If you have ever watched any of those health related TV shows like ‘Dr. Oz’ or ‘The Doctors’, you would get the impression that it’s extremely difficult to lose weight fast. They’ll tell you that it can take month after month to shed the pounds, and sometimes even years. But I’m here today to tell you that that is simple not true.

    SEE more

    My name is Brian and I am the creator of The 3 Week Diet. I have spent years researching and working with nutritionists and dieticians to develop a diet system that is so advanced and effective that it is able to help you lose 1 lb of pure body fat every single day. Over the course of 3 weeks on the diet, you can lose more than 20 pounds of fat off your belly, butt, hips, and thighs and achieve the body of your dreams with little to no exercise involved. But how is this possible?

    As you would know, the human body is highly adaptable. If you cut your finger, the body would heal itself in a matter of days – regenerating new cells as soon as the change is noticed. Well, if you make a big enough change to your diet, the body can adapt right away too by burning fat in your body at a rapid speed. But what you need to do to kick start this change? Is it exercise? Cutting certain foods out of your diet? Drinking a special tea? Eating certain berries? No, it is none of those things. In fact, it is much more simple than you’d think.

    You see, the human metabolism is like a furnace for your body. It burns up every source of fuel inside your body – from food you have eaten, to fat that has been stored. But, one thing you have to know about the metabolism is that it will burn what was last eaten first, before it starts burning the fat on your body. As a result, by the end of the day, no matter what you have eaten, your body won’t have had time to start burning the fat from around your body. But what if you could change this? What if you could make it so your metabolism actually prefers to burn the fat in your body first, and then burns the food you have eaten?

    Think about a campfire. What would happen if you poured a gallon of gasoline onto the fire? It would go up in flames and burn a thousand times more! Well, fat is a fuel source just like gasoline. If your metabolism gets that fat from your body and starts burning it, it makes the metabolism even stronger and more powerful, so it continues to burn even more fat in the process. You see, it is like a cyclic effect. The more fat your metabolism burns, the more fuel it will have to burn, and in turn it will burn even more fat! So what do you do to get this started?

    To make the switch so that your metabolism starts burning body fat first, you need to include some very specific foods into your diet. This doesn’t mean you have to restrict yourself to eating certain types of foods like ‘low carb’ or ‘high protein’, but it just means you need to add some secret foods to your current diet. These foods are quite unknown, but they contain metabolism-shifting properties that initiate the fat burning process. You can get all these foods at your local supermarket and they won’t cost you any more than a candy bar. Plus, they don’t taste bad either!

    I have made a list and plan of all these foods on my website at The 3 Week Diet. I explain how each of them works, and how much fat they are able to melt. Keep in mind, this is all based off years of scientific research and there is medical data to back this up. So, if you are looking to lose weight fast, The 3 Week Diet is the best way to do so. No other diet allows you to lose this much fat as quickly, and lets you keep it off for good.

    Check out The 3 Week Diet today and start losing weight!

    See more


    1. I have approved this “infomercial” of yours again Cindy Susie, only because it again, proves that there is still a lack of knowledge out there that there is some sort of miracle cure that gives us fast and permanent weight loss or some miracle pill or ingredients.

      Even Dr. Oz has been called to Senate on his calls over these miracle ingredients. They called it “Fairy Dust” and the medical community has agreed. Even Dr. Oz admitted that there was no miracle cure for weight loss…including what he’s recommended on his show…let alone the frauds that have used his name illegally in their claims and ads as a “backer” of their gypsy products.

      But, your “advertising” has been allowed here for people to see just how much of a SCAM the dieting business is! $47.00 people. That’s all it will cost you this time.

      Do you not think that if there was a product or a weight loss method that worked that way and permanently, doctors worried about patient’s health issues due to weight, wouldn’t be recommending these things, themselves?

      Sorry, more charlatan crap! Voodoo medicine.

      I won’t be allowing any further of your posts now.


    2. And, by the way, for those who are tempted to try something like the advertisement that’s been posted as a comment…beware! Losing weight that quickly is mostly water and muscle loss. It’s not true FAT loss.


  2. Losing weight in a short space of time has always been thought of as a near impossible task. For years, doctors and dieticians have told the public that it takes months and sometimes even years of hard work to see any progress with weight loss, or to sculpt the perfect body. But that is simply not true at all.


    The human body is highly adaptable and able to change in extremely short periods of time. Think about. If people can quickly gain mass amounts of fat from weeks of unhealthy eating, shouldn’t they be able to lose a lot weight rapidly from weeks of healthy eating? Well, they definitely can.

    But what do you need to eat to lose the weight rapidly? From low-carb, to low-fat, to sugar-free, to high protein, and even the ‘caveman’ diet – there are so many options out there that it can be extremely confusing to the average person on which diet you should use to quickly lose weight. Some of these diets even provide conflicting information on what you should and shouldn’t eat. Well, that’s all about to change.

    For years, A-list celebrities and professional athletes have been following a secret diet not revealed to the public. This diet is so effective that people have been able to lose over 23 pounds of pure body fat in just 21 days from following it. That’s more than 1 pound of body fat per day! Now, that diet has been made public by acclaimed nutritionist and personal trainer Brian Flatt.

    Titled ‘The 3 Week Diet’, Brian’s system reveals to people exactly how they can rapidly lose over 1 pound of body weight per day. The diet doesn’t involve starving yourself or exercising like crazy, but instead follows a specific scientific method of including certain nutrient rich foods into your diet that, when combined, offer special fat-combating properties. You don’t need to restrict yourself to certain types of foods like ‘no carbs’ or ‘no sugar’, but rather include ‘the good stuff’ as well to help burn the fat. This diet is extremely effective and based off years of scientific research and testing to ensure its safety and effectiveness.

    Brian has revealed step-by-step how to follow this diet for 21 days to see these amazing results. He has laid out every food you need to include in your diet, and when you need to eat them. The diet is incredibly easy to follow, with very little work involved. If you are looking to lose weight fast, The 3 Week Diet is definitely something you should consider. No other diet out there today promises such fast results, and is able to deliver them too.

    Visit The website to before and after photos of people who have followed the diet for 21 days. You too, can see similar results in as little as 2 days if you start right now!


    1. Everyone has a right to explore all avenues and I cannot say whether the advertisement that you’ve just done for this program is a healthy or workable model. What I can say is that weight does NOT go on overnight. It takes weeks and months for people to accumulate fat deposits and extra weight.

      To expect weight to come off in 3 weeks is ok for 5 to 10 lbs needed to be lost. But, to expect that someone who has 30, 40, 50 or 100 lbs or more to lose in that short a period of time is….what the doctors all have called it….QUACKERY!

      Cindy Susie, I am approving your commercial advertisement…only because it’s a very wonderful example of what it is that I have been talking about in this piece. It proves that quick weight loss IS a gimmick. Nothing more.

      So, thank you for providing an example of the types of programs that are designed to keep people in a weight gain and loss and re-gain cycle. It has proven that there are schemes out there, promising the “quick loss system” that no one else has ever come up with but them….complete with before and after pictures too….usually doctored or falsely representing the actual weight loss product, program or pill.

      The ONLY way to lose more than 5 to 10 lbs safely in 3 weeks and keep it off…is to go slowly. Losing more than 1 to 2 lbs per week is not only unsustainable in the long-run but, dangerous!

      Again, thank you Cindy Susie for providing a commercial style advertisement as an example of what the weight loss “gurus” do to get our money and give false promises to the public.


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