Ep 128- How to Lose Weight Without Dieting with Lizzie Merritt
July 23, 2026
Today I’m joined by Lizzie Merritt who helps smart, capable women who “know what to do, but just can't do it" stop starting over Monday and finally make real progress towards their goals.
As a former middle school science teacher, her work blends real-world brain science, humor, and a refreshingly honest approach to weight loss and goal achieving that actually fits real life.
Lizzie is the best selling author of LIGHT.: The New Psychology of Weight Loss and You Are A Miracle
She is a Martha Beck Certified Wayfinder Life Coach and The Life Coach School certified coach as well as a military spouse, and a Marvel movie nerd.
We cover…
Her experience as a Noom coach and why Noom doesn’t always work
What binge eating and weight loss have to do with feeling safe
Practical tools for binge urges
Why you know what to do, but don’t do it
How to lose weight without dieting
Why Dieting Doesn't Work for Long-Term Weight Loss
One of the biggest problems with dieting is that it teaches you to ignore your body.
Whether you're counting calories, cutting out carbs, or trying to "be good," restriction often makes food feel even more tempting. Your brain starts to believe food is becoming scarce, cravings increase, and before long you're overeating or binge eating. Then the cycle starts all over again.
This isn't because you lack willpower. It's because your brain is responding exactly the way it was designed to.
Can You Lose Weight Without Dieting?
Yes, but it probably doesn't look the way you've been taught.
Instead of trying to control food with more rules, lasting weight loss comes from creating habits that you can actually maintain. That means eating consistently, learning to trust your body again, and removing the all-or-nothing thinking that keeps so many people stuck.
Lizzie and I also talked about how nutrition and mindset work together. You don't have to choose between caring about your health and having a healthy relationship with food. In fact, the two support each other.
How to Lose Weight Without Restricting Food
When people hear "don't diet," they often assume it means eating whatever you want all day long. That's not what we're talking about.
The goal isn't to remove all structure. It's to create a way of eating that feels supportive instead of restrictive.
Some of the habits we discussed include:
Eating enough throughout the day instead of constantly trying to eat less.
Choosing foods that leave you feeling energized and satisfied.
Breaking free from the binge-and-restrict cycle.
Making food decisions based on how you want to feel, not guilt or fear.
These habits may seem simple, but they're the foundation of sustainable weight loss.
Why Healing Your Relationship With Food Makes Weight Loss Easier
When food no longer feels forbidden, it stops taking up so much mental space.
Instead of constantly wondering what you should or shouldn't eat, you can start making choices from a place of self-care rather than punishment. That's where real consistency comes from, and consistency is what creates lasting results.
For many of my clients, weight loss becomes a natural byproduct of healing binge eating, not because they're forcing it, but because they're no longer caught in the cycle of restriction and overeating.
A Healthier Way to Reach Your Weight Loss Goals
If you've been searching for a way to lose weight without another restrictive diet, I think you'll really enjoy this conversation with Lizzie. We dive into why diets so often backfire, what actually supports long-term health, and how you can start building habits that feel sustainable for life.
And if binge eating or overeating has been getting in the way of your progress, download my free Stop a Binge Before It Starts guided audio. It's designed to help you calm binge urges in the moment so you can begin breaking the binge-restrict cycle and build a healthier relationship with food.