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Eat intuitively

'The best thing we can do for people who want to lose weight is keep them from dieting,' says Barbara Birsinger, whose Intuitive Eating techniques claim to help you rip up your diet sheets forever, and still lose weight. Does it sound like an impossible dream? Learn to express your emotions, rather than eating to suppress them, claims Birsinger, and it could become a reality.

Relearning how to eat

'The first step is to learn to recognise what, when and how much to eat for your own particular needs. Babies are born with this inner knowledge, but adults often lose it,' says Birsinger, who teaches a method called 'internal portion control'.

'When you realise that you are hungry, try to work out exactly what you want to eat or drink. Close your eyes, and ask yourself, 'If I could have anything I liked now, what would it be?' Imagine the food in the amount you want to eat, as if you had already eaten it. How would that food, in that amount, FEEL in your body? Just right? Too much? Not enough? The aim is to have the food and amount that feel perfect for your body: not too full, but feeling energised and nourished.'

Fulfil your emotional needs

The other aspect of relearning your relationship with food lies in addressing the psychological aspects of eating. Psychotherapist Susie Orbach pioneered a method similar to Birsinger's in her classic book Fat is a Feminist Issue. 'Food becomes a problem when people use it to try and fulfil other emotional, psychological or spiritual needs,' explains Orbach. In some cases this can lead to eating disorders (see Find out more for organisations that can provide help and advice if worries about food are getting you down or causing you problems).

Often, though, people are able to break the cycle and develop a much happier relationship with food, says Orbach. 'Try to understand and address any underlying problems that are making you turn to food for comfort, pleasure or reassurance, and think about what would truly nourish the needs you have.'

It takes time and practice to develop a new relationship with food, but the payoff is well worth the effort. 'Many people report great success with this approach,' says Barbara Birsinger. 'They eat what they want without deprivation, attain and maintain their natural weight, and find joy and acceptance in their body.'

Birsinger and Orbach offer just two alternative approaches to dieting.

For further reading and weblinks on intuitive eating go to Help and info.

Treat mind and body as one
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Find real happiness
Love your body
Eat intuitively
Age fantastically
Retrain your brain

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