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The Anti-Diet: How Not Dieting Is the Key to Losing Weight

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These four simple strategies will help you get started with the anti-diet. Sure, they seem to go against everything you've heard about weight loss, but experts say that's exactly the point.

Use your senses.

Employing all five senses, not just taste, when you eat is an easy way to be more mindful. "This gives you more pleasure from your food, so you end up being more satisfied," says Lilian Cheung, a Harvard School of Public Health lecturer and a coauthor of Savor: Mindful Eating, Mindful Life. Stop eating on autopilot and relish each bite. Look at the colors on your plate and inhale the aroma. Listen to the sizzle of that stir-fry or the crunch of the carrots. Enjoy the texture of that creamy Greek yogurt.

ID your hunger.

"Give yourself unconditional permission to eat when you're hungry," says Evelyn Tribole, RD, the author of Intuitive Eating. But be sure it's the stomach-rumbling, physical kind. Ask yourself, "What am I hungry for?" If you're bored, sad, or feeling celebratory, it's not food that you're craving.

Table the labels.

Research in the journal Appetite revealed that one in four dieters, as opposed to one in 25 nondieters, labels foods with the words guilt or no guilt. Part of what drives you to overeat ice cream or chips is a fixation on the allure of bad foods, says psychoanalyst Carol Munter, a coauthor of Overcoming Overeating. Try to view all foods as being equal. This takes practice, Munter says, so remind your­self of your new mind-set when you catch your­self thinking Brownie equals bad, and grape equals good.

Slow down.

Instead of inhaling your dinner, sit at the table while you eat and make the meal last at least 20 minutes. When you go slow, it's easier to read your body's hunger and fullness signals. Need proof? In a study published in the Journal of the American Dietetic Association, women consumed less, yet reported feeling fuller, when they put down their utensils between bites and chewed each mouthful 20 to 30 times.

Originally published in FITNESS magazine, March 2013.


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nathalie79450 wrote:

That annoys me. I have as many issues with diets as anyone else, but diets are start of any weight loss regime. The problem is not the diet, but how we go about it. We don't deal with the root causes. That's how you make this work -- that how you come to a point where you can truly make intuitive work for you.

8/9/2014 03:19:36 PM Report Abuse
info98066 wrote:

Hi, i write great article about eating and losing weight. How to lose weight by eating more. what you mean about this theory ?

5/28/2014 02:52:08 AM Report Abuse
libby70302 wrote:

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5/23/2014 06:37:01 PM Report Abuse
andreabenner192 wrote:

Jenny, if your goal is to lose 20 pounds my advice is the same, eat less, move more. You will get there eventually, don't give up! If you're unsure about the diet side of things, I HIGHLY recommend you check out: - John Barban's program is sensational.

5/6/2014 12:18:22 PM Report Abuse
maggieamiano wrote:

This is the best! Check out for a badass blog on anti-dieting. She's a coach who helps people give up dieting and lose weight! I've been following her for a month and have already lost a ton of weight.

12/10/2013 06:50:35 PM Report Abuse

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