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5 Ways to Lose Weight Without Dieting

Sweetness in Practice Contributor - Mar 17, 2015
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The long-term success rate of traditional diets is low. In fact, a 2013 review of four meta-analyses of 13 to 24 diet comparison studies published in the Journal of the American Medical Association (JAMA) determined that there is no one type of diet that guarantees success. Data shows there was only about a two pound difference in weight loss among the various types of diets evaluated (i.e. low carb, low fat, Mediterranean). The review article found one true predictor of success: adherence.1

As healthcare professionals, we have a responsibility to focus our efforts on helping clients develop eating and lifestyle behaviors that they can follow for life—not for just 6 months or a year. Rather than recommending any specific diet, we need to identify the behavioral and environmental changes that people can make to improve their health, including dietary changes and physical activity-based changes.

Here are five behavioral approaches that studies have demonstrated to be effective when looking to lose weight without dieting.

1. Limit liquid calories
According to recent national surveillance data, some 20% of Americans’ calories come from beverages—with the bulk of those calories being derived from sugar-sweetened beverages. Since many beverages provide little nutritional value (excluding milk or 100% juice) they should be limited. 2

What’s more, several studies show that beverages provide essentially no satiety; so excess calories from beverages or any source can promote weight gain, and increase risk for type 2 diabetes. Helping clients switch from sugar-sweetened beverages to other calorie-free beverages, including water, is a relatively easy, yet impactful action. Swapping out one, 12 oz., 150-calorie soda per day for a calorie-free beverage sweetened with Truvía® Natural Sweetener would shave nearly 55,000 calories from one person’s diet in a year’s time.

2. Make healthy choices the first choice
A big part of eating right is ensuring that healthy foods are easily accessible. Keeping a fruit bowl on the counter and making sure the fridge and pantry are well-stocked with healthy choices goes a long way towards encouraging consumption of healthier foods. Moreover, having reduced-sugar ingredients like Truvía® Cane Sugar Blend or Truvía® Brown Sugar Blend in the cupboard will help you maintain the sweet taste you love in your recipes, while reducing calories from sugar and brown sugar per serving by 75%. At the same time, keeping trigger foods out of sight and hard to reach helps to discourage consumption. Remember: Out of sight, out of mouth.

3. Enjoy alcohol in moderation (…if at all)
Alcohol stimulates hunger, while decreasing any willpower or inhibitions your client would normally have to avoid a pint of ice cream or a gooey brownie. One study reported that alcohol consumption stimulates overconsumption of calories more than lack of sleep or watching TV.3

4. Make your own meals
When a meal is not homemade, it can add about 200 additional calories to one’s daily diet, according to recent research published in the journal Public Health Nutrition.4 Research shows that people who eat out two or more times a week are more likely to gain weight, compared to those who eat out less frequently.5 Finding easy, homemade meal solutions is an essential step in cutting back on calories, saturated fat and added sugars.

5. Get more shut-eye
This may be the easiest of all the behaviors to accomplish. Several studies have reported that sufficient sleep—about 7-8 hours a night for most adults—can help keep hunger hormones and cravings in check the next day.3

These are important, essential steps that can help us, as healthcare professionals make impactful changes in our client’s everyday lives.

To learn more about how Truvía® sweetener can play a useful role in a healthy balanced diet, click here. »


  1. Dietary Guidelines for Americans 2010, USDA, USDHHS, 2010.

  2. Chapman CD, Benedict C, Brooks SJ, Schiöth HB.Lifestyle determinants of the drive to eat: a meta-analysis. Am J Clin Nutr. 2012 Sep;96(3):492-7.

  3. Nguyen BT, Powell LM.The impact of restaurant consumption among US adults: effects on energy and nutrient intakes. Public Health Nutr. 2014 Nov;17(11):2445-52.

  4. Bes-Rastrollo M1, Basterra-Gortari FJ, Sánchez-Villegas A, Marti A, Martínez JA, Martínez-González MA. A prospective study of eating away-from-home meals and weight gain in a Mediterranean population: the SUN cohort. Public Health Nutr. 2010 Sep;13(9):1356-63.