Can You Lose Weight With Diet Alone?

Posted October 18, 2022 by in Health + Fitness

So many diet plans focus on food and not on physical activity. Is it possible to lose weight and keep it off without a healthy diet and daily exercise? Yes, according to leading experts on nutrition and professors of nutrition and food studies at reputed universities. Even on a rigorous diet, reducing calories and dropping pounds is possible. 

Eating lots of very clean foods and dropping pounds is achievable. But the best way to stay healthy and lose weight is by planning meals and workouts. Let’s explore how.

What to eat to lose weight?

When most people lose weight, they follow a strict diet. However, healthy foods are not all the same. Just because it’s called ‘crisp’, doesn’t make it fit. A pea is not the same as a bean. There are many healthy foods. The list includes:

Lean proteins: meat, fish, chicken, fish, eggs, low-fat dairy, beans, nuts

  • Fruits and vegetables: veggies, fruits, leafy greens, raw or cooked
  • Whole grains: oatmeal, whole-wheat pasta, whole-wheat bread
  • Nuts and seeds: walnuts, seeds, chia seeds
  • Yogurt: low-fat
  • Fermented foods: kefir, sauerkraut
  • Fresh and frozen fruits and vegetables
  • Macadamia nuts

How to lose weight: Do both physical and dietary exercises.

You can lose weight on a stringent diet, but if you don’t make any effort to move your body and the food you eat is not nourishing and gives you energy, you will only crash sooner or later. Exercising burns calories, makes you feel stronger, and gives you more power. You also don’t have to work out for hours and hours to lose weight.

According to expert dietitians, you should start with a healthy diet and ensure you’re doing both physical and dietary exercises. You can’t lose weight on a strict diet alone and expect to maintain the diet without exercising.

A combination of physical and dietary exercise is the best approach to losing weight and maintaining it.

Doing all these exercises is not easy, especially if you have never done it before. But with the help of the proper diet and guidance from a doctor, you can start exercising with no sweat.

According to research by the Harvard School of Public Health, the Mediterranean diet, consisting of high consumption of fruits and vegetables, nuts, legumes, whole grains, fish, and olive oil, was highly beneficial for cardiovascular disease prevention. In addition, a diet rich in vegetables and fruits reduces risk factors for diabetes and cancer.

You can try out these simple ways to lose weight:

Make vegetables and fruits your food of choice. You don’t have to wait for the next meal or snack. Have as many fruits and vegetables as you want to maintain the overall health of your body. If you’re trying to lose weight, you should go for seasonal fruits and vegetables as you can quickly identify the healthiest fruits and vegetables during their season.

Meal prep

Meal prepping is the best way to prepare the proper diet for you. According to a study, meal prepping boosts your metabolism and helps you lose weight. So by the time you reach the dining table, you won’t have the urge to eat unhealthy food or eat out more.

Stock up on the right snacks

Think of snacks as mini-meals for your body. Keeping a tab on the number of calories you’re consuming and which type of snacks are better for you is essential. Some snacks have high-calorie content, while others are not calorie-laden. Healthy snacks like almonds, bran flakes and unsweetened cocoa powder are low in calories.

Drink lots of water

Drinking lots of water is essential. According to the study published in the Nutrition Journal, drinking 2.5 litres of water daily could make you lose weight. Besides, water can also help you maintain a healthy weight by flushing out the toxins from the body and helping reduce your appetite.

Consume fatty fish

According to a study published in The American Journal of Clinical Nutrition, eating fatty fish like salmon, tuna, herring, and mackerel are healthy and have a good number of minerals. They also have essential omega-3 fatty acids, which help manage cholesterol levels. Fatty fish is also low in calories and rich in antioxidants.

Schedule your workouts

According to research published in the Annals of Applied Statistics, the best time for working out is in the morning. This is because the morning sets the tone for the rest of your day. So, if you want to get fit, avoid the afternoon or evening and go for your workout in the morning.


Diet and exercise go hand in hand for weight loss. However, the importance of training is even more critical for people who are obese and at high risk for developing diabetes.

The typical recommendation is 150 minutes a week of moderate exercises, such as brisk walking or cycling, and muscle-strengthening activities on most days. Some research suggests that this level of training, or about 30 minutes a day, may help control blood sugar better than medication alone.

Exercise increases mental clarity and focus, reduces fatigue, improves sleep, helps you recover more quickly from injuries, improves your immunity, and helps you manage weight.

You can lose weight and get healthy by changing your diet and regular exercise. Good luck, and keep those squats up!