Each year, millions of Americans begin new diets.

Yet for many, lasting weight loss remains out of reach. Most people who lose weight eventually gain it back.

While researchers continue to examine the effects of dieting, a growing number of individuals are turning to non-diet approaches to improve their relationship with food.

One of the most popular of these is intuitive eating—a mindset that encourages mindful eating and tuning into the body’s natural hunger and fullness signals.

Rather than tracking calories or labeling foods as “good” or “bad,” intuitive eating focuses on recognizing hunger, respecting fullness, and letting go of restrictive diet rules.

Although intuitive eating isn’t typically promoted as a weight-loss method, studies suggest it can support both physical and mental health.

“Intuitive eating has been shown to improve cholesterol, lower blood pressure, and reduce inflammation markers,” says Dawn Clifford, a registered dietitian and associate professor of health sciences at Northern Arizona University.

“It’s also been linked with better self-image, improved self-esteem, and lower rates of depression,” she adds.

Relearning to Listen to Your Body

According to Melissa Majumdar, a dietitian with Brigham and Women’s Center for Metabolic and Bariatric Surgery and spokesperson for the Academy of Nutrition and Dietetics, anyone can benefit from intuitive eating—but especially those who’ve spent years dieting.

“I teach people how to reconnect with their bodies and recognize signals they may have been ignoring,” she explains. “Dieting and external factors often cause people to lose touch with their internal hunger and fullness cues.”

Many of Majumdar’s patients have dieted for most of their lives and no longer know what true hunger or fullness feels like.

To support them, she uses intuitive eating strategies that focus on awareness. She asks them to notice how different foods impact their energy levels, focus, mood, and hunger throughout the day.

She also helps patients explore food cravings with curiosity rather than judgment. One helpful tool she uses is the H.A.L.T. method—a way to pause and ask whether cravings are driven by being Hungry, Angry, Lonely, or Tired.

“Sometimes, a craving means you simply want an ice cream cone—and that’s totally fine,” says Majumdar. “But other times, we might be reaching for food to soothe emotions or stress.”

Tuning In Isn’t Always Easy

While intuitive eating offers many benefits, it’s not a practical option for everyone.

People dealing with food insecurity, for example, may not be in a position to follow internal hunger cues.

“If you’re unsure where your next meal is coming from, you can’t afford to wait for hunger signals,” Clifford explains. “In fact, some people may feel the need to overeat when food is available, since they don’t know when they’ll eat again.”

For individuals living with that kind of uncertainty, intuitive eating may not be feasible.

Getting Started with Intuitive Eating

For those ready to try intuitive eating, it’s important to remember that it takes time to unlearn diet rules and reconnect with internal cues.

Clifford suggests approaching the process with self-kindness rather than guilt.

“If you overeat or feel you made a mistake, don’t be harsh on yourself,” she says. “Instead, reflect with curiosity and ask, ‘What could I do differently next time?’”

Majumdar recommends reading more about the principles of intuitive eating and working with a registered dietitian for guidance.

“A dietitian can help someone recognize and reflect on their feelings around food,” she says. “For people who’ve struggled with dieting or have negative emotions tied to eating, talking things through can be really helpful.”

Final Thoughts

More people are exploring alternatives to dieting in hopes of building healthier, more balanced relationships with food. Intuitive eating is one such approach, centered around mindful eating and internal awareness.

Over time, intuitive eating can help individuals feel more at ease with food and with their own bodies.

“At its core, intuitive eating helps people become what we might call a ‘normal eater,’” says Clifford. “Someone who eats a wide range of foods, listens to their body, and doesn’t stress about it.”