One of the most common things I hear from people I coach is, “This doesn’t feel like I am on a diet.” And honestly, that’s the whole point.
So, how do you lose weight without feeling like you’re on a diet?
Diets, in the traditional sense, are often about restriction. You’re told what you can’t have. Chocolate? No. Takeaways? Off limits. Pizza? Only if you’re willing to suffer through a punishing workout the next day. But that sort of all-or-nothing thinking rarely leads to long-term success. More often than not, it ends with people feeling frustrated, bored and eventually giving up altogether.
You don’t want to follow strict rules or ban any foods. My clients eat well, enjoy their meals, and still lose weight by building simple, healthy habits they can stick to. It’s all about balance, not perfection – eating well most of the time, while still having room for the foods you love. We focus on things like getting enough protein and fibre to stay full, staying hydrated, and being mindful without obsessing over calories. Some people track calories, some just share photos – the key is making it fit your lifestyle, not forcing yourself to fit a diet.
Here’s how to approach things differently:
Nothing’s Off Limits
When people start working with me, they’re often surprised to hear that I don’t ban any foods. If you want to have a biscuit with your tea, you can. Fancy a takeaway on Friday night? That’s fine too. The key is to build habits around eating healthily most of the time, rather than trying to be perfect 100% of the time, so that when you eat something more calorific, it then doesn’t derail your whole week.
That doesn’t mean you can just eat whatever you want, whenever you want. Of course, some foods need to be eaten in smaller amounts than others, it’s about finding balance. Eating well most of the time while still enjoying the things you enjoy is what makes this a great approach for sustainable weight management.
Because here’s the thing: the moment you tell yourself you’re not “allowed” something, it becomes all you can think about. And when you do finally give in, you’re more likely to go overboard.
Instead, we focus on balance. We keep the foods you love in your routine, while building in habits that support your goals.
Protein and Fibre Make a Big Difference
Another big part of what we do is focusing on foods that help you feel full and satisfied – mainly, meals that include plenty of protein and fibre.
Protein is great for appetite control because it takes longer to digest, helps regulate hunger hormones, and supports muscle maintenance while you’re losing weight. It’s not just chicken and broccoli – you can get protein from foods like lean meats, eggs, Greek yoghurt, cottage cheese, tofu, beans, and even some wholegrains. A simple high-protein breakfast or adding a decent source of protein to your lunch and dinner can make a big difference to how full you feel across the day.
Fibre works in a slightly different way. It adds bulk to your meals, slows digestion and helps you feel satisfied for longer after eating. You’ll find fibre in things like vegetables, fruit, lentils, oats, chickpeas, brown rice, and wholegrain bread or pasta. When you include both protein and fibre in a meal, like a veggie-packed stir fry with chicken, or a bean chilli with rice, you’re much more likely to feel full without needing to reach for snacks an hour later.
It’s not about eating plain, boring food (unless you really want to). I give my clients recipe ideas, seasoning tips and quick meals that taste great, so you’re never stuck wondering what to eat or forcing something down that you don’t enjoy. You can eat well, enjoy your meals, and still lose weight – it’s not either-or.
If clients prefer to use their own food and meal ideas, that’s fine too, and I guide and feedback on that instead. Again, this keeps it flexible and works around your lifestyle.
These are often the main reasons why so many of my clients tell me they finally feel like they’re in control, not constantly battling against their own appetite.
Hydration: The Overlooked Factor
One aspect that often gets overlooked in weight loss journeys is hydration. Drinking enough water throughout the day can have a significant impact on your progress. Staying well-hydrated helps regulate your appetite, supports digestion, and can even boost your metabolism slightly.
Sometimes, feelings of hunger are actually signs of dehydration. By ensuring you’re drinking enough water, you might find that you’re less inclined to snack unnecessarily. Plus, proper hydration supports your body’s natural processes, making your weight loss journey smoother and more effective.
It’s Not One-Size-Fits-All
Some of my clients track calories, some just share photos of their meals. Some like structure, others prefer flexibility. The important thing is that the approach fits you – your lifestyle, your preferences and your pace.
You don’t need to count every calorie or obsess over every bite. Once you start making consistent, realistic choices, the results follow – without that constant feeling of being “on a diet”.
Real Results Without the Misery
Yes, you’ll still get a little hungry sometimes, that’s normal when you’re losing weight. But what’s different here is how manageable it feels. Clients often say this is the first time they’ve been able to lose weight without feeling restricted or miserable.
And if you’re fed up of plans that work for a few weeks then fall apart, you might want to check out how I help people build lasting results without banning their favourite foods through my weight loss coaching.
