Just thinking about what to eat to lose weight can be overwhelming. The good news is that you don’t have to try so hard!  These three delicious no-diet tips for weight loss will put you on track for easier weight control, and you won’t feel deprived.

Peanut Butter, Raspberry, and Oats Smoothie Bowl from Expect the Best, Your Guide to Healthy Eating Before, During and After Pregnancy.

No-Diet Tip #1: Eat breakfast

Breakfast is an opportunity to include the nutrients you need. The energy it provides helps to jump-start the body and brain after sleep.

I talk here about how studies suggest that eating the morning meal does not guarantee better weight control, and it may seem like I am contradicting myself by suggesting breakfast. However, the research about breakfast and weight loss is inconclusive.

You may skip breakfast because you’re not hungry in the morning. Maybe you’re not hungry in the morning because you ate too much before going to bed. Eating more regularly throughout the day, starting in the morning, may prevent overeating at night and may decrease your calorie intake overall.

Many people don’t like traditional “breakfast” foods. Not a problem. Any food eaten in the morning counts as breakfast.  Your A.M. meal just needs to be balanced and nutritious and include enough protein, found in foods such as dairy, eggs, and beans.

You don’t have to eat breakfast all at once. It’s OK to divide up the morning into two smaller meals.

No-Diet Tip #2: Switch to whole grains

I  wrote about a study that showed swapping whole grains for the refined kind burns calories and boosts metabolism.  What a gift! You eat delicious whole grains, and you burn calories!

This No-Added Sugar Fruit and Nut Quick Bread is packed with whole grains and nuts. Get the recipe here.

It’s easier than you think to include more whole grains in your eating plan.

For example, instead of white bread, have whole grain. Enjoy oatmeal for breakfast in place of a highly refined cereal. Experiment with whole grains such as freekeh or farro. Munch on popcorn instead of chips.

No-Diet Tip #3: Include nuts for better health

Studies show that nuts often have fewer calories than what’s on the Nutrient Facts label.  That’s good reason to include them as snacks, and in other ways.

Research has found that whole roasted almonds have 25% fewer calories than what is listed on food labels; walnuts supply 21% fewer calories; and pistachios also contain fewer calories than what the label says.  It stands to reason the same goes for peanuts, too.

Skip the chips, cookies, and candy. Reach for delicious and nutritious nuts!

One ounce of nuts is an excellent substitution for the same amount of snack chips, pretzels, or crackers.

In addition to having fewer calories, nuts provide protein, heart-healthy fat, fiber, vitamins, minerals, and phytonutrients.  Phytonutrients are powerful plant compounds that protect your cells.

Include nuts in salads, homemade trail mix, and in smoothies.

Bottom line: No-diet weight loss tips

Simple changes can help you to lose weight and keep it off.  Making a few small tweaks to your eating plan promotes eating satisfaction. In addition, including more healthy food choices in your diet provides you with the nutrients you need to support health.