How to Lose Weight Without Dieting/Pills/Workout in 2023

Coach Smith

How to Lose Weight the Healthy Way

I’ve written a lot about weight loss on this site. If you’re new around these parts, my philosophy on losing weight is pretty simple. Anyone can lose weight. But not everyone can lose weight and keep it off. In this article, I’ll show you a step-by-step method for losing weight without dieting or working out.

Sounds like a ridiculous claim, right? I agree. But hear me out. This ain’t gonna be easy. If you’re expecting a magic pill or quick-fix solution, here’s a reality check: there’s no such thing.

Losing weight permanently is one of the hardest things you can do. That’s because if you’re overweight or obese, you’ve programmed your body’s biologic system to make it harder to keep the weight off (this article explains it better than I can).

Fortunately, you can reprogram your system. It takes time though. How much time exactly? It depends on your genetic predispositions, work ethic, commitment level, amount of food you eat, and many others factors.

I want to show you what I’ve learned about weight loss after years of living and breathing this stuff. My methods are based on a combination of hard science and my experience with what has worked for me and other people I’ve helped. More than enough weightloss methods are available. But there’s only one way to lose weight without dieting, pills, or working out … and that’s by developing better eating habits that stick.

So let’s get started.

How to Lose Weight the Healthy Way

First thing’s first.

  1. goal setting
  2. weight loss secrets
  3. changing your bad habits

After reading these articles, one thing should be abundantly clear: if you want to lose weight without dieting or working out, one of  the most important things you can do is change your mindset. When most people want to lose weight, what do they usually say?

I need to go on a diet.

If you are thinking this then you are a failure. You are destined for disappointment when you approach weight loss from the “diet” perspective. Why? Because diets don’t work. They’re a temporary fix. Just think and tell me how much you have failed when you try to go on a diet? We’ve all done it countless times.

From this day forward, eliminate “diet” from your vocabulary. The only way is to eat properly and live a healthy lifestyle.

So how do you do that?

Your 3-Step Plan to Lose Weight Without Dieting or Working Out

1. Read my Healthy Eating 101 Tutorial to understand the types of foods you should eat more of and the types of foods you should cut out.

2. Find out the number of calories you should eat each day. Use this free tool from The Mayo Clinic. It will tell you how many calories you need to maintain your current weight. If you want to lose weight though, you’ll need to reduce this number. I recommend eating 400 calories less. So if you type in your measurements on the Mayo Clinic site and find out you should be eating 2,400 calories per day, reduce this number to 2,000. This will help you lose an average of a pound per week, which is normal, healthy weight loss … especially if you’re not planning to exercise much.

3. Start tracking everything you eat. I use the free MyPlate tool on It’s simple to use and will only take a few minutes per day. Just sign up for a free account, then type in each of the foods you eat for every meal and add them to your list. You’ll be able to easily see how many calories you’re eating compared to your daily goal you figured out in Step 2.

Additional Tips to Keep the Weight Off

Don’t fall into what I refer to as the “excuse trap.” You’ll find that some days you just don’t feel like cooking. There will be days when you’re too busy … too tired … or even too lazy to do what it takes to make yourself a better eater. Fight through it by planning appropriately.

Changing a lifetime of unhealthy eating habits won’t happen overnight. Neither will weight loss. Getting healthy is a journey. But it will be one of the most rewarding journeys of your life if you commit to it.

If you want to fully understand the ins and outs of weight loss, read my entire weight loss Machine. And be sure to sign up for my newsletter so you can instantly download a free copy of my new 148-page eBook “The Ultimate Healthy Eating Roadmap.”

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