Lisa Schlosberg embodies the new paradigm of health and healing from a heart-centered lens. She empowers her clients and global community to use their struggles with food and body image.
Growing up as a morbidly obese child and teenager, I carried the physical and emotional weight of years spent feeling trapped in my body. My early struggles with body image and health challenges eventually led me down a path of weight loss via restrictive eating, which, like many, developed into an eating disorder. Because of my personal journey, I intimately understand the deep desire for freedom from both the physical burden of extra weight and the exhausting cycle of dieting and self-judgment. It’s why I’m so passionate about sharing a different way to approach weight loss, one rooted in nourishment, compassion, and balance rather than restrictive dieting and self-judgment. The truth is that real, lasting change doesn’t come from deprivation or rigid rules. Instead, it involves learning how to listen to and care for your body in ways that promote both physical and emotional health.
A guide to losing weight without dieting and finding true wellness
1. Release the diet mentality
The “diet mentality” drives the cycle of restriction, where people avoid certain foods until the inevitable slip-ups, leading to feelings of failure and guilt. Research from the National Institute of Health reveals that dieting is also linked to overeating, a reduced ability to regulate food intake, and lower overall satisfaction with life. Restricting food intake causes the brain to go into “scarcity mode,” which can heighten cravings and result in binge eating. Ironically, being too focused on immediate and rapid weight loss ends up resulting in long-term weight gain.
Actionable Strategy: Focus on balance and moderation rather than restriction. Instead of avoiding “bad” foods, look at how to nourish yourself with a variety of whole foods. When you focus on adding more nutrient-dense foods to your diet rather than eliminating things, it allows a more balanced and sustainable approach to food and eating.
2. Tune into your hunger and fullness cues
Often, dieting disconnects us from our natural hunger and fullness signals, as eating becomes driven by “rules” rather than true appetite. Studies on intuitive eating a practice that prioritizes internal hunger cues over external restrictions show that it leads to a healthier relationship with food, decreased emotional eating, and a more sustainable approach to weight management.
Actionable Strategy: Start using a “hunger-fullness scale” (0-10) to rate your level of hunger and fullness before, during, and after meals. The goal is to eat when moderately hungry and stop when comfortably full, allowing your body’s signals to guide your eating rather than external rules. The more you practice, the more natural it becomes to eat intuitively.
3. Practice mindful eating
Mindful eating encourages you to fully experience your food, which can also help prevent overeating. Studies published in Obesity Reviews suggest that mindful eating can reduce impulsive eating behaviors, increase satisfaction with meals, and even alter how the brain processes food cues, making it easier to maintain a healthy weight. If you want free access to my step-by-step mindful eating guide, feel free to contact me via my website!
Actionable Strategy: Before eating, take a moment to observe your food’s colors, textures, and aromas. Eat slowly, and pay attention to the flavors and textures as you chew each bite. Pause between bites, and check in with your body to gauge when you’re satisfied. This mindful practice not only curbs overeating but also deepens your enjoyment of meals.
4. Identify emotional eating triggers
Emotional eating is a common response to stress, boredom, loneliness, or other uncomfortable feelings. Research from the American Psychological Association confirms that eating triggers dopamine release in the brain, providing a short-term comfort that temporarily eases emotional distress. Recognizing these triggers can help you find healthier coping mechanisms.
Actionable Strategy: When you feel the urge to eat outside of mealtimes, pause and reflect on what’s happening internally. Are you hungry, or is something else causing emotional discomfort? If it’s the latter, try redirecting your focus to activities that soothe and ground you, like taking a walk, journaling, or talking to a supportive friend.
These alternatives provide relief without involving food and can support you with lifelong weight stability.
5. Manage stress to support healthy habits
High-stress levels can fuel cravings for sugary or high-fat foods, which offer quick energy and a sense of reward. Additionally, research has shown that elevated cortisol levels from chronic stress can increase fat storage, particularly in the abdominal area. Reducing stress can improve overall well-being, including better regulation of appetite and decreased cravings for substances like alcohol or cannabis that often contribute to weight gain.
Actionable Strategy: Dedicate time each day for stress-relieving practices, such as meditation, deep breathing, or yoga. These activities can regulate cortisol, reducing cravings for unhealthy comfort foods. Journaling is also a very valuable tool for processing emotions and tracking triggers.
6. Embrace movement you enjoy
Exercise has numerous benefits for mental and physical health, but often, it’s approached as a punishment rather than as an act of self-care. Research highlights that those who view exercise as enjoyable rather than as a chore are more likely to sustain it long-term. Physical activity not only boosts metabolism but also helps reduce stress, improve sleep quality, and elevate mood—all of which support healthy habits.
Actionable Strategy: Find movement you genuinely enjoy, like dancing, hiking, or gentle stretching. Rather than focusing solely on weight loss, shift your perspective to celebrate the benefits of physical activity, such as increased energy and strength. When exercise is enjoyable, consistency becomes easier and more rewarding.
7. Build a strong support system
A supportive network can make a significant difference in your health journey. According to a study in The Journal of Obesity, people who have a support system report greater resilience and motivation, which positively impacts their long-term health outcomes. Safe connections with family, friends, or a group can provide the accountability and emotional support needed to maintain healthy changes.
Actionable Strategy: Reach out to people who support your well-being, and consider joining a group or community that shares your goals. Being surrounded by others who encourage and motivate you can reinforce positive habits, remind you of your goals, and provide comfort during challenging times. Connecting with others who understand your journey cultivates a sense of belonging and strength.
8. Prioritize sleep for weight regulation
Quality sleep is a critical but often overlooked factor in weight regulation. Inadequate sleep affects
hunger-regulating hormones, such as leptin and ghrelin, increasing cravings for high-calorie foods. Research reveals that insufficient sleep is associated with increased calorie intake, especially from snacks, leading to weight gain.
Actionable Strategy: Develop a calming bedtime routine that helps signal to your brain that it’s time to rest. Try reading, practicing gentle stretching, or meditating before bed, and aim for a consistent schedule. Quality sleep not only improves mood and energy levels but also makes it easier to resist cravings and maintain a healthy appetite.
9. Cultivate self-compassion
Weight loss journeys often come with moments of frustration or setbacks, making self-compassion an essential tool. Studies from the Appetite Journal show that self-compassion can reduce overeating and improve motivation for healthy behaviors by replacing shame with understanding. Treating yourself with kindness reduces stress and helps you maintain balance.
Actionable Strategy: When you experience a setback, remind yourself that change is a process and that each step forward is progress. Speak to yourself with the same kindness and understanding you would offer a friend. This compassionate mindset reinforces resilience and strengthens your commitment to making positive changes.
10. Set realistic goals and celebrate progress
A sustainable approach to weight loss is gradual, with small, realistic goals that build over time. Studies indicate that people who set achievable, incremental goals and celebrate their progress are more likely to maintain weight loss than those who aim for drastic, unsustainable changes.
Actionable Strategy: Set small, measurable goals, like adding one vegetable to each meal or drinking an extra glass of water each day. Each time you reach a goal, celebrate your progress—this reinforces positive change and keeps you motivated. Over time, these small wins add up to meaningful, lasting results.
I know firsthand how overwhelming it can feel to break free from the cycle of dieting and body shame, and I also know that it is absolutely possible to build a healthier, more peaceful relationship with food and your body. If you’re ready to take that step and start nourishing yourself from a place of self-compassion, I’m here to support you. Visit my website to explore more resources, and be sure to check out my podcast, where I dive deeper into topics of emotional eating, mindful living, and healing from the inside out. You don’t have to do this alone. Let’s walk this journey together.
Lisa Schlosberg, Holistic Health Coach and Certified Personal Trainer
Lisa Schlosberg embodies the new paradigm of health and healing from a heart-centered lens. She empowers her clients and global community to use their struggles with food and body image as a path to rebuilding the mind-body connection so that they can access deeper authenticity, exercise personal power, and embody a life of freedom. Having lost and maintained 150 pounds for more than a decade by healing her relationship with food (through emotional healing, somatic experiencing, mindset shifts, and more), Lisa founded Out of the Cave, LLC., where she combines her comprehensive expertise as a Social Worker (LMSW), Certified Personal Trainer, Integrative Nutrition Holistic Health Coach, Yoga Teacher.
