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If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables.

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Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. Ward says that's not really so difficult: By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion.

Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants.

7 Tips for Losing Weight Without Diet or Exercise!

And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes , and work on paring them down.

Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating.

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You won't feel deprived because the food will look plentiful on dainty dishware. Get yourself a pedometer and gradually add more steps until you reach 10, per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials.

Having a pedometer serves as a constant motivator and reminder.

8 Ways to Lose Weight Without Dieting | Losing Weight | Arthritis Diet

Have Protein at Every Meal and Snack. Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks every hours , to keep your blood sugar levels steady and to avoid overindulging.

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    7 Proven Ways to Lose Weight (Without Diet or Exercise)

    Forgive yourself for having gained weight. We all know the power of forgiveness. But forgiving yourself can be much harder than forgiving someone else. When you are ashamed about having put on the pounds, forgiving yourself is an important part of releasing your past and moving forward.

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    8. Forgive yourself for the specific things you feel bad about, not about the person you are. Deal with your repressed emotions. Your story may not include childhood sexual and emotional abuse like mine did , but we all carry emotional wounds of one sort or another.

      Think about the fact that the belly is the center of the emotional body. Stop running away and face what you feel. Constant stress can make you want to eat fatty, salty, or sugary foods in order to calm down.

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      So what can you do to relieve your stress besides running five miles a day? Try 20 minutes of meditation.

      12 Tips on How to Lose Weight Without Strict Diets

      Take it from a spiritual teacher and energy healer, meditation is the fastest way to address stress.