How Do You Lose Weight Without Dieting?

If you aren’t going to diet, how are you going to stop emotional eating and lose weight?

After many diets I am sure you have created rules about what you can and can’t eat.

It is important to not look at a book to figure out which foods feel safe and which ones make you want to eat more on. High protein, low carb, calorie counting, low fat and the list goes on…

With all the mixed messages and all the programs you have tried, how do you know which one is for you?

One of the first things I recommend to my clientswhen they come into my office is to create a list of foods that they find work well for them.

I am going to teach you to find the right eating plan for you right now!


There is a difference between theyour body mentality and the diet mentality.


Step one:

Write out how you view a diet versus nourishing your body

There is a big difference between the two and your perspective is a big part of what is going to help you be successful.

If you are struggling to see the difference, I would be happy to have a free chat with you to brain storm how you view the two. Feel free to contact me here

Step 2

 Create a list of foods you find nourishing for your body that make you feel good

 These are the foods that you should try to consume 80% of the time.

They tend to usually include lots of veggies and fruits, lean proteins and complex carbs.

Notice what foods you find nourishing that makes your body feel healthy and content.


Now for the fun part that is probably new to you.

Lets looks at foods that are less nourishing that taste really yummy.

Step 3

Create a list of foods that you find high risk

These are foods that you find hard to have in the house. You know the ones that take over your mind and you can’t stop thinking about? You eat really quickly and need to ensure you finish it so it won’t be in your home anymore.

What is on your list? Is it chocolate? Ice cream? Chips? Be more specific!

What type of ice-cream or chocolate?


Step 4

Create a list of low risk yummy foods

These are food that may not be fueling your body, but are quite yummy and you find manageable.         

These are the food that you want to still enjoy at times without guilt.

Some examples may be:

Air pop popcorn with butter and salt, dark chocolate, gelato, grilled cheese, pizza. For some people it may include chips and/or ice-cream.

Step 5

Ensure you are having the nourishing foods 80% of the time and the low risk yummy foods 20% of the time.

If you have a car it’s probably not often you fuel it with diesel. It will destroy your car over time. You may fill it up with regular which does the job, but premium gas will make it run as smooth as smooth can be.

It's not realistic to put premium in all the time, but over time we know the more you put this gas in your car, the better it will run.

So why am I talking about gas in your car? This is the same thing as how we fuel your body. This is less about diet and more about nourishing your body.

If you can nourish your body with wholefoods most of the time, it will feel really great and run smoothly. This does not mean you are going to always eat this way, but if you can focus on nourishing your body 80% of the time then you can put less nourishing foods in the rest of the time.

 We are all different and have different foods that we struggle with. Start creating your list and pay attention to what works for you and what doesn’t.


Want to get off the diet roller coaster, stop eating emotionally, and lose weight?  Get my Emotional Eating Quiz.

Natalie Shay is a Psychotherapist and Life Coach specializing in emotional eating. She struggled with her own weight for 20 years. She finally learned to stop dieting and lost 75 lbs. In 2007 she became a Registered Psychotherapist to help emotional eaters stop turning to food for comfort and lose weight without dieting. She helps support her clients and guides them to meet their goals to stop dieting and start living.
Natalie can be reached here