Many people get angry and feel guilty about their weight and unhealthy eating habits. We perfectly know how to lose weight: eat less, eat healthy foods and move more. Then why doesn't it work? Obesity is rising sharply despite all your efforts. Apparently, the time has come to admit that diets do not work. Studies have shown that two-thirds of diets fail. Moreover, in many cases, the diet becomes the reason for future weight gain. People who participate in weight loss programs often gain significantly more pounds over two years than those who did not participate in such programs. These are simple and effective strategies to lose weight without any diets:

1. Set up a Strength Training System

It's a well-known fact, the more muscle mass you have, the more effectively your metabolism burns calories. Strength training is the best option for weight loss as it can speed up the process of burning fat and increase your metabolic rate. So, the key to a perfect body is strength workouts, make sure to work on building up triceps, biceps, abs, deltoids, and glutes. There is no need to go to the gym, you can do the workout at home watching your favorite TV shows or movies. You can use kettlebells, hand weights, stretch bands for your strength training. But if to be honest all you need is willpower and the result will be just awesome!


2. Eat Fat-fighting Foods

Food deprivation, counting calories, and carbs do not lead to weight loss. Instead of the desired result, you get exhausted, irritated and tired. Say no to starvation! There are plenty of fat-burning foods that will help you become slimmer. Of course, it's not possible to eat only specific products, just try to boost your intake of fat-burning foods and eat all other foods in moderation.

3. Sleep at Least 8 Hours

The recent research has shown that regular lack of sleep leads to obesity. The thing is that when you don't have enough sleep the ghrelin level (the hunger hormone) increases while the leptin level (hormone of satiety) decreases. People with sleep deprivation do not have a feeling of satiety, this result in overeating and weight gain. The study says that our metabolism accelerates during sleep, so the longer we sleep, the more calories we can burn.

4. Beware the Underactive Thyroid

Hypothyroidism is a decrease in the production of thyroid hormones - thyroid-stimulating and thyroxine. They are responsible for the proper metabolic processes in the whole body, including the rate of burning calories. When hormone levels are lowered, energy consumption slows down. Endocrinologists say as many as one out of five adults over age 40 suffer from hypothyroidism. If you think it might be you, get a thyroid test and discuss the results with your endocrinologist. Hypothyroidism can be a serious obstacle to a slim body, but correct treatment and properly organized nutrition will help to overcome it.

5. Stick to a Slow and Steady Weight-Loss Approach

You might have already read the article The Fat Trap in the New York Times. The author of the article, Tara Parker-Pope, shows that the fast weight-loss programs are ineffective as people who stick to them usually regain the lost weight within months. She explains that when we follow a severe diet, the body gets a "starvation alert" which results in hormonal changes in our body. It's much better to lose weight gradually and steadily not to stress your body. Following these simple tips will help you lose weight safely.