Can you Lose Weight without Dieting?
Obesity is a growing health concern, with over two-thirds of American adults qualifying as obese. Obesity is associated with numerous other health risks including type 2 diabetes, heart disease, stroke, cancer, and high blood pressure. As such, if you qualify as obese, you may be advised to reduce your body mass. Anybody who has ever tried to lose weight though, knows that this is often easier said than done. There are several medical options for weight loss under the supervision of a doctor including prescription drugs, such as Ozempic, and weight loss surgery. Both options are relatively risky and invasive, which is why the first option for weight loss is usually diet and exercise.
One common form of dieting for weight loss is calorie restriction. In this method, the calories you need to eat per day are calculated, and you then must aim to eat under that number of calories each day. There are several smartphone apps to help with this, including Lose It and My Fitness Pal. It is important to calculate the correct number of calories to avoid unnecessary health risks from malnutrition. Low calorie diets have been shown to result in weight loss and improved heart health. There is also evidence that calorie restriction can decrease inflammation and improve gut health.
Restricting calories in this way has been shown to have health benefits, but there is not yet much research on the long-term effects of low-calorie diets. Traditional diets are often unsustainable, with studies showing that up to 40% of people who lose weight eventually gain it back. The act of repeatedly losing and gaining weight is known as weight cycling. Weight cycling can be dangerous for your health and has been associated with poor heart health.
For this reason, another nutritional option known as intuitive eating has gained popularity. Intuitive eating is based on recognizing when you are hungry and when you are full to determine food choices. It also utilizes something known as gentle nutrition, which allows you to make food choices based on which foods will make you feel good. You can start this practice today by adding foods that your body needs, in addition to the foods that you are craving. For example, a brownie may sound good to you, but you are hungry and know that it won’t fill you up all the way. Therefore, you may opt to eat a small salad with protein and then finish with a small brownie so that you are satisfied both mentally and physically. Practice adding nourishing foods to meals in which you are eating the foods you are craving.
To begin an intuitive eating practice, you would buy groceries that you know will physically satisfy your body’s needs. High protein options to include in each meal include chicken breast, Greek yogurt, and lean beef. You can also buy a variety of fruits and vegetables that you enjoy, such as spinach, bananas, lettuce, kale, and berries. Produce such as this will include fiber, which when combined with protein can keep you full. To round out your meals, you can include a carb source such as brown rice or quinoa. These carbs give you energy. Finally, add food sources that will add enjoyment to your nourishing meals. I know that I enjoy a salad more if I include feta cheese, so I always buy feta in addition to my salad produce. In an intuitive eating practice, no foods are off limits. Feel free to buy dark chocolate, nuts, and even your favorite candies to consume in moderation. Serving sizes can also be useful when building your snacks and meals. Start with the servings size on the food label. If you finish the serving and find you are still hungry, it is okay to go back for more!
Mindfulness practices can also help you on your intuitive eating journey. Be present with your food and try to eat without any distractions, such as your phone or television. You can also practice breathwork before each meal. Headspace is a great app that you can download to help you out with this!
Research has shown that people who learn intuitive eating are far more likely to make long-term changes to their nutrition than people who are taught to diet with calorie restriction. Intuitive eating is based around body-acceptance, and weight loss is not an intended goal. However, intuitive eating behaviors have been associated with lower prevalence of obesity.
It has not yet been determined that intuitive eating has a positive impact of intuitive eating on physical health markers, such as cholesterol, heart health, and blood pressure. Therefore, your doctor may recommend a different nutrition intervention if they are concerned about these health markers. However, intuitive eating has been associated with positive mental health outcomes such as lower levels of depression, higher self-esteem, and higher body satisfaction. It has also been shown to lower the risk of disordered eating behaviors.
Overall, we need more research on intuitive eating to determine its effect on mental health, physical health, and weight status. However, it may be an option for you to improve your health, especially if you have a history of weight cycling and yo-yo dieting. Intuitive eating can be a great tool for sustainable, healthy nutrition habits especially when paired with regular exercise. For more information or to find an intuitive-eating counselor, you can visit intuitiveeating.org.
References
10 principles of intuitive eating. (n.d.). Intuitive Eating. Retrieved November 30, 2023, from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/
Bacon, L., Stern, J. S., Van Loan, M. D., & Keim, N. L. (2005). Size acceptance and intuitive eating improve health for obese, female chronic dieters. Journal of the American Dietetic Association, 105(6), 929–936. https://doi.org/10.1016/j.jada.2005.03.011
Bray, G. A., & Ryan, D. H. (2021). Evidence‐based weight loss interventions: Individualized treatment options to maximize patient outcomes. Diabetes, Obesity and Metabolism, 23(S1), 50–62. https://doi.org/10.1111/dom.14200
Christoph, M., Järvelä-Reijonen, E., Hooper, L., Larson, N., Mason, S. M., & Neumark-Sztainer, D. (2021). Longitudinal associations between intuitive eating and weight-related behaviors in a population-based sample of young adults. Appetite, 160, 105093. https://doi.org/10.1016/j.appet.2021.105093
Funk, M. D., Lee, M., Vidoni, M. L., & Reininger, B. M. (2019). Weight loss and weight gain among participants in a community-based weight loss Challenge. BMC Obesity, 6(1), 2. https://doi.org/10.1186/s40608-018-0225-1
Ott, B., Skurk, T., Hastreiter, L., Lagkouvardos, I., Fischer, S., Büttner, J., Kellerer, T., Clavel, T., Rychlik, M., Haller, D., & Hauner, H. (2017). Effect of caloric restriction on gut permeability, inflammation markers, and fecal microbiota in obese women. Scientific Reports, 7(1), 11955. https://doi.org/10.1038/s41598-017-12109-9