4 Best Ways to Lose Weight (Without Using Ozempic)

1 | Get fuller on fewer calories

"Volume eating" is a dietary strategy that involves consuming foods with a low-calorie density but high volume, making you feel fuller without consuming too many calories. According to a 2011 study published in Eating Behaviors, people who ate high-volume, low calorie-dense foods lost more weight and body fat than those who ate a low-volume, high calorie-dense diet.

“By filling up on nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein, you can reduce your overall calorie intake and promote weight loss,” Trista Best, RD, a registered dietitian with Balance One Supplements, tells Best Life. “Also, high-fiber foods can improve digestion and help regulate blood sugar levels, improving overall health. Volume eating can also be a sustainable approach to weight loss, as it allows for plenty of variety and flexibility in the diet while promoting healthy habits.”

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2 | Try the Mediterranean diet

The Mediterranean diet is fantastic for weight loss since it emphasizes fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats, according to the American Heart Association. Research shows that the Mediterranean diet can help you lose weight, reduce your risk of heart disease and other chronic illnesses, and boost your overall health. A 2014 study found that people who followed a Mediterranean diet lost more weight and experienced more significant improvements in their cardiovascular risk factors than those who followed a low-fat diet.

“The Mediterranean diet is a healthy way to lose weight because it emphasizes whole, nutrient-dense foods that promote satiety and reduce overall calorie intake,” says Best. “The Mediterranean diet is a sustainable approach to healthy eating, as it allows for plenty of variety and flexibility in the diet.”

“The 'flexitarian' diet is a healthy way to lose weight because it emphasizes whole, nutrient-dense plant-based foods while still allowing for occasional meat and dairy consumption,” explains Best. “This approach can help reduce overall calorie intake while providing essential nutrients. The flexitarian diet is also associated with a reduced risk of chronic diseases such as heart disease and diabetes.”

The flexitarian diet is plant-based and allows for the occasional consumption of animal products, the experts at the Cleveland Clinic explain. According to a review of 25 studies published in Frontiers in Nutrition, a flexitarian (or mostly plant-based) diet can help promote a healthy body weight, improve metabolic health, regulate blood pressure, and reduce diabetes risk.

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Increasing physical activity, reducing sedentary behavior, and getting enough sleep can help support weight loss and improve overall health. A 2017 review concluded that people who do more than 150 minutes of exercise per week experienced significant weight loss and better overall health.

“A few tweaks to your daily habits can add up to major changes in health and weight. For example, hydration, portion control, adequate sleep, and eating more whole foods versus processed foods are four simple changes that improve weight loss efforts,” says Best.

Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.