'I lost weight in three weeks without tracking calories - but I made sure my food choices met four criteria'

Rosie Winter (@rosie.winter) said: "First of all, I did mindful eating - I didn't do intuitive eating. What I mean by mindful eating is that everything I ate I was very mindful about."

When selecting something to eat, she would ask herself a few questions to see if her chosen food satisfied four criteria.

She asked herself if eating the food would help her reach her goals, how it would make her feel when eating it, if it was likely to satisfy her and how would it make her feel an hour after eating.

Food Insight described mindful eating as "all about awareness and intention". Experts explained: "The core of this healthy eating strategy is to slow down and be fully in tune with all the tastes, smells and textures of the food in front of you."

Intuitive eating, on the other hand, "encourages us to challenge the rules we may have in our minds around food so that we can develop interoceptive awareness - basically, the ability to listen and respond successfully to our bodies’ actual needs".

To see fast results, Rosie planned her snacks ahead of time, usually enjoying two per day - at the times she would typically feel "more snacky".

She said: "For me, it's always in the afternoon around 3pm or 4pm and after dinner when I fancy something sweet like a dessert."

Rosie also lost weight by ensuring she stayed relatively satiated and didn't let herself get "too hungry" throughout the day.

She explained that this helped curtail sugar spikes and "lots and lots of cravings".

The slimmer still enjoyed going out for dinner but made "informed decisions" when she did so.

She tried to have a look at the menu before heading to her chosen restaurant and planning her meals ahead.

"When I reach the point of feeling hungry, I'm less likely to make the decision that's most in line with my goal at the time," she admitted. Planning ahead meant she made healthier decisions.

The slimmer and fitness coach also prepped some meals ahead of time so there was always food readily available to her.

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This minimised any instances of feeling "extremely hungry" and not making "informed decisions" about food.

Rosie also maintained an active lifestyle, weight training four to five times per week as a "non-negotiable".

She also got her steps in by taking a daily walk, either outside or on a treadmill depending on the weather.

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