Weight loss intuitive eating: 3 steps to lose weight without restrictions

Have you heard that weight loss intuitive eating isn’t possible? Maybe that you should be learning to accept your body as it is, even if that is a lot heavier than you want to be?

As someone who used to be obese, I know how uncomfortable it can feel to be heavier than you want. To not fit into clothes and quickly out of breath or overheated doing tasks that used to take little effort. It can be frustrating to say the least.

But perhaps like me, you have also tried countless diets to try and lose weight, only to rebound up and down in the vicious cycle of yoyo dieting. 

You know that diets are not the answer.

So what can you do when you want to lose weight, but are also sick of dieting?

Thankfully, weight loss through intuitive eating is possible. 

Let me show you how.

Weight loss intuitive eating overview

So I used to be a chronic dieter. Always struggling with trying to work out what the best diet was. Or trying to work out what foods to restrict.

I remember countless times cutting out sugar, or carbs, or fat, or breakfast, and/or lunch, or even all meals for days at a time!

Perhaps you have tried some dieting and restricting too. And initially it isn’t too bad, you don’t feel like you are missing out too much. You lose a bit of weight initially and 

But inevitably the willpower runs out and you slip up.

I know because I’ve been there. Resolving to do better the next time. It can be a brutal cycle of yoyo dieting.

The wonderful truth about weight loss intuitive eating

The great news is that with intuitive eating weight loss is absolutely possible and it doesn’t involve restricting or dieting at all.

Can you think of someone you know who seems to be able to eat whatever they want and never have to worry about their weight?

Have you ever wondered how they can eat burgers, pizzas and desserts without being able to become overweight or obese?

Maybe you have thought that they just have a fast metabolism. And you wouldn’t actually be wrong. But the reason that their metabolism is faster than yours might surprise you. 

It all comes back to our amazing brains that have evolved over millions of years to survive things like times of famine. When there was a lack of food, our brains would kick into survival mode and do things like slow down our metabolism.

Unfortunately, studies show that when you diet and restrict food, those same survival mechanisms kick in as our brains perceive to be in a time of famine. So basically when you diet, you slow down your metabolism.

Intuitive eating, lose weight; is that even possible?

Going back to our annoying friends who seem to be able to eat whatever they want and stay lean, I would almost guarantee that they don’t diet right? 

There are two consequences of having never dieted;

1. Their metabolisms are in balance because there is no perceived lack of food; and

2. They eat when they are hungry and stop when they are full.

Whilst we have covered the first point, the second is also incredibly important. Because instead of using calorie calculators or the latest fad diet to be told how much food they “should” be eating, they simply listen to their own internal signals to know when to eat and when to stop.

Learning to listen to your internal hunger and full signals is the secret to intuitive weight loss and losing weight without dieting or exercise. 

But I thought intuitive eating was about body acceptance, not weight loss?

Now some argue that intuitive eating is about body acceptance, not weight loss.

For the record, I am very much not an advocate of trying to achieve 0% body fat or becoming a fitness model. However, if you are overweight or obese because you overeat, then you will lose weight by not overeating.  Practising intuitive eating by learning how to only eat when you are hungry, as well as stopping when you are satisfied, will help you lose weight.

I know this to be true, because it’s exactly how I have lost over 25kg. Plus I eat chocolate and whatever I want everyday!

So let's look at how you can achieve intuitive eating weight loss as well.

Intuitive eating weight loss steps

What we are aiming for with intuitive eating is to reconnect with your natural hunger and full signals, so that you stop overeating and start listening to your internal hunger signals. Intuitive eating weight loss will come naturally when you are able to reconnect with your internal hunger signals. And the following steps will help you to reconnect with your natural hunger and full signals.

1. Remove restrictions

There is so much information out there about healthy food and junk food and what you should and shouldn't eat to achieve weight loss.

But the truth is that research shows that by dieting and restricting foods you are more likely to be overweight! Because when you try to restrict certain foods, what often happens is that food is put up on a pedestal, making it even more desirable. So when you inevitably succumb to temptation, you tend to overcompensate.

Perhaps you can relate to this? Maybe there was a time when you swore off sugar, only to fall off the wagon and end up eating an entire family block of chocolate and/or tub of ice cream. (Don’t worry I’ve been there too!)

So instead of trying to restrict foods, it’s much better to allow everything and learn intuitive eating

2. Slow down

Another crucial step to intuitive eating is to slow down. 

Studies show that you will likely consume less calories by eating more slowly. And there are two main reasons why this works;

1. Your stomach is a bit slower to register when it is full. Maybe you have experienced still feeling hungry whilst eating, only to be completely stuffed half an hour later? Slowing down our eating gives our stomach a chance to register that it is full.

2. When you eat slowly, it is easier to savour the flavour of the food. This makes the process of eating more enjoyable and you will likely find yourself satiated sooner.

So put your fork and food down between mouthfuls, chew slowly and enjoy your meal!

3. Remove distractions

The third and equally important step is to remove distractions whilst eating. 

Studies again show that you will likely eat more food if you are distracted. Then as well as eating more food, it is likely that you will also be more hungry later in the day if you eat distracted. So it’s doubly important to turn off the TV and put away your phone so that you can eat less now, and be less hungry later!

How to get started

Now that you have the guidelines to know how to lose weight without dieting, the best way to get started is straight away! I would strongly encourage you to take a playful attitude and experiment with the above techniques. Remember how many years of dieting that you have done only to end up in the same situation as before, or worse.

However, if you are ready to give yourself the best chance of success, then you will need a personalised plan and someone to hold you accountable as you learn to apply these new habits. So if you are ready to finally break free from dieting and start losing weight whilst eating everything you want, let’s talk. Book your free consultation here.

I’m actually so confident in this approach, that I also offer a weight loss without dieting guarantee. So click to book your free discovery call now to hear more about this guarantee and start your journey to freedom from dieting and being overweight.

—-------- About the author: James Hay

Hi, I’m James, an intuitive eating weight loss coach. I teach people how to lose weight without any dieting or restrictions.

My clients lose weight whilst eating all of their favourite foods.

I’m qualified in Public Health and also a certified nutritionist and health coach. I have personally applied what I teach to lose over 25kg and can help you achieve similar results without dieting. Let’s talk