How to loose weight natural without dieting

Write a meal plan. Planning your diet can be very helpful when you are trying to change your diet and eat healthier.
Write down your breakfast, lunch, dinner, and snack options for the week all at once. Note whether you need to set aside a day's worth of meal prep time to help you cook faster.
For breakfast, you can eat 1/2 a grapefruit and a bowl of oatmeal, or you can eat scrambled eggs with fried vegetables and low-fat cottage cheese.
For lunch, you can have a large salad with lettuce, spinach, beets, carrots, a handful of walnuts, 1/2 avocado, and beans (black beans or chickpeas). Sprinkle a little balsamic vinegar on top.
For dinner, you can have grilled salmon (with a little dill and lemon), a portion of brown rice, and grilled zucchini.
If you need a snack, choose protein and fruits or vegetables. Try a hard-boiled egg and an apple or Greek yogurt with blueberries and ground flaxseed.

measure your weight. Counting calories, restricting certain food groups, or restricting carbohydrates or fats is not always an easy or natural diet plan. Eating all foods and paying attention to portion sizes is an easier and more natural way to help you lose weight.
When you measure and monitor your serving size, you'll naturally cut down on some calories that can help you lose weight.
Buy food scales, measuring cups, or measuring spoons to help you stay on track. You may also want to measure bowls, cups, or containers at home to see how much food they can hold.
If you use strategies to feel fuller, measuring portion sizes doesn't mean you have to be hungry all the time.

Balanced diet. Eating the right food will help you lose weight and maintain it.
A balanced diet means that you are getting enough of every nutrient needed for your body's function.
You need to consume the recommended serving size of each food and food group to help you meet your daily nutritional needs. Measuring your weight can help you manage it.
In addition to eating food from each food group, it is wise to eat a variety of foods in each food group. For example, each vegetable provides you with a different range of healthy vitamins, minerals, and antioxidants.
Replace your favorite fast food, sweets, and carbonated drinks with healthier alternatives. For example, you can replace sweets with fruits and berries, replace soda with fresh juice or tea, replace ice cream with yogurt or cheese, and so on.

Eat 3-4 ounces of protein per meal. Protein is an incredible nutrient to add to your diet. It also helps you feel satisfied, which can help you lose weight.
Controlling the amount of protein to 3-4 ounces per meal will help control calories.
You should focus on lean meats to help you lose weight. Eat more fish, lean beef, poultry, eggs, low-fat dairy products, and a variety of seeds and nuts.
Add a serving of protein to each meal and snack to help you reach the minimum daily intake.