5 Legit Apps That Pay Me to Work Out and Motivate Me to Move

Yes, there really are apps that pay me to work out! I tested the most popular ones, tracked my actual payouts, and figured out which are worth it and which to skip. If you want accountability, extra motivation, and even a little cash, here’s everything you need to know, including referral bonuses to get started faster!

[Updated for 2025] This post may contain affiliate links.


Even though I love being active—and I know there are countless benefits to staying active as I get older—I have to admit that I don’t always feel like running or lifting weights.

Before the pandemic, I had a routine I thought was unshakable. I’d drop my son off at preschool and head to the gym to meet a workout buddy three or four times a week. It worked so well, and for so long, that I assumed my fitness habit was rock solid.

Then, like so many others, my routine unraveled in 2020.

Gyms closed. Schedules shifted. And even when our gym reopened, working out in a mask didn’t feel right to me.

We made a big decision: instead of renewing our membership, we invested in a home gym.

We bought some equipment new and hit up Facebook Marketplace for the rest.

[RELATED: How to Set Up a Fully Functional Home Gym and Workout Space]

home gym

Our Home Gym Equipment List:

See my Perfect Sit-up thing-a-majiggy device?

They don’t make this model anymore (not sure if that’s a bad sign?) but I actually love the Perfect Sit-up because it puts your body in the perfect position to reduce head and neck strain while doing crunches.

My husband had it hanging around in his Monica closet, along with Perfect Pushups and some kettlebells and DVDs.

home gym equipment free weights and elliptical

I was pretty confident that having a full gym conveniently located in my house would mean we’d be working out all. the. time. and back in our routine of regular activity.

Nope.

I tried all kinds of rewards and motivational tricks to get myself into a regular routine using my home equipment but I couldn’t do it consistently.

Once I was in the workout room, I had no problem doing the workout. The hard part was getting in there in the first place.

Even though I wanted to work out—and had everything I needed—it was hard to build that rhythm again.

I couldn’t understand it since I enjoyed working out, it was ridiculously convenient, and I had plenty of equipment to keep my workouts interesting.

Nothing worked.

Why Was I Struggling to Be Active?

My fitness habit hadn’t been as solid as I thought.
I realized that the missing ingredient wasn’t the convenience, or the assortment of available equipment.

It wasn’t enough for me to want to work out. The missing ingredient was the accountability of working out with my workout partner that I’d meet at the gym a few times a week.

I actually needed someone to SEE me and be part of my workout program with me in order for me to actually do it. (I learned recently that the term for this is ‘body doubling’ and it’s a very common strategy used by people with ADHD to complete tasks.)

The First Step to Get Moving Again

What finally helped me become more active on a daily basis was joining my first StepBet. Before this I had no idea I’d find apps that pay me to work out!

Now, in case you’ve never heard of it, StepBet is an app that offers paid challenges with the possibility of earning the entry fee back if you reach the daily and weekly personalized step goals, which are based on your own activity tracker history, until the end of the challenge.

As soon as there was some kind of visibility of my workouts and public accountability for reaching my daily step goal, I had a much easier time getting back into a regular activity habit.

I started joining multiple bets at one time, figuring if I was doing the work for one challenge anyway, I could be winning other challenges simultaneously and tripling my earnings.

Then I thought, if I was already moving, but maxed out on how many StepBets I could participate in at one time, I should find some other apps to earn rewards for the activity I was already doing.

What Makes a Reward App Effective?

I downloaded a LOT of apps. Anything that required taking surveys and claiming ‘coins’ or movement credits daily got deleted. I didn’t want to have to remember to log in and do some activity inside the app every single day.

After some trial and error I learned that my preferred apps that pay me to work out had certain features. These features were more effective than others to motivate me to move.

My favorite apps that pay me to work out had the following features:

Gamification

They made consistency feel like a game—badges, streaks, daily targets. It wasn’t about intensity, it was about showing up.

Cash and Gift Card Rewards

These are the apps that award points for activity and then give you the option to cash them in for actual cash or e-gift cards. Yes, the rewards are small. But even a $5 gift card feels like a little high five.

Loss aversion

The fact that I’d put up some cash (even a small amount!) and I’d only get it back if I met my goal was a surprisingly good motivator. I was surprised how much I was willing to exert myself to NOT lose $10!

Public accountability and activity visibility

Even if it was strangers in a challenge group, just knowing someone might see my activity helped.

So with that in mind, here are the five apps that pay me to work out that I’ve personally used and how they stack up in 2025.

How I Use These Apps (And What You Should Know)

I use these fitness rewards apps as a motivational tool, not a moneymaker. Sure, a few dollars or gift cards here and there are fun, but the real payoff is consistency, energy, focus, and the mental health boost that movement brings.

I intentionally avoid apps that require weight loss to earn rewards, because:

  • Intentional weight loss isn’t sustainable for most people – studies show at least 80% of people pursuing intentional weight loss will regain the weight (plus more) within 5 years.
  • Weight cycling (the repeated action of losing and gaining weight) actually increases health risks, especially heart disease (the #1 cause of death in women).
  • The research promoting weight loss as a health metric often comes from the multi-billion dollar weight loss/diet product industry (directly or indirectly), which is profits off of women (in particular) feeling insecure and pressure to fit an arbitrary body shape/size/weight
  • And most importantly? Your health is not defined by your weight.

That said, I mention those apps for transparency because we all have body autonomy. If you’re drawn to them, just proceed with informed caution, and don’t base your worth on a number.

Accessories That Make Earning Easier

You don’t need fancy gear to get started but these tools can help you track steps, stay consistent, and make the most of your movement.

My Favorite Apps that Pay Me to Work Out

Before I get to individual reviews, I’ll share a quick comparison table.

Evidation app icon

Favorite apps that pay me to work out #1 – Evidation

This app rewards you with points for health-related actions: steps, sleep, short surveys, and even reading articles. It syncs with my Apple Watch and runs quietly in the background.

Evidation apps that pay me to work out

Earning Evidation Rewards

Once you hit 10,000 points, you can redeem them for $10 or donate to charity. I average one payout every 3–4 months without much effort.

My Take: This is the most passive and easiest-to-use app. Perfect if you want to earn with no stress.
Reward: $10 every 10,000 points (I can earn this 3–4 times per year)

Between my activity points and the points awarded for answering short surveys and reading articles, I usually accumulate enough points to earn my $10 reward in 3 to 4 months.

Out of all of the apps that pay me to work out, this one is the easiest (and cheapest!) to use.

App Summary:

  • Reward Type: Cash ($10)
  • Avg. Payout: Every 3–4 months
  • Cost: Free
  • Best For: Passive earners

Favorite apps that pay me to work out #2 – Paceline

This app also awards points for tracking your activity. When I first joined Paceline in 2022, I would earn a $1 Amazon gift card for completing 150 minutes of activity per week.

There was also an option to save up your points and cash in for a higher value gift card at other places, like Starbucks, or redeem them for discounts on the health and wellness products available in the Paceline Marketplace. It doesn’t sound like a lot, but it was $52 a year to spend on Amazon, which I was going to do anyway.

Because of this Paceline was one of the top apps that pay me to work out.

However, in 2023 things started to go downhill.
First, they changed their points and rewards program to “Pacepoints” and they took away the Amazon gift card option.

You could earn 400 “Pacepoints” if you complete 50 minutes of activity per week, 800 additional “Pacepoints” if you complete a total of 150 minutes of activity per week, and 300 bonus “Pacepoints” if you complete a total of 300 minutes of activity each week.

This maximum number of points you can earn in one week is 1500 points.

In terms of cashing your Pacepoints in for giftcard rewards, my best options were to cash in 24,000 points for a $5 Starbucks or Adidas gift card or 35,000 points for an $8 Spafinder giftcard.

As of 2025, they’ve completely removed all gift card redemption offers.

Instead, you can now either redeem your Pacepoints for discounts on products in their in-app marketplace OR for credits to spend on the products in their in-app marketplace.

The problem?

Many of the marketplace items are not from any brands I’d ever heard of and the products were relatively expensive. Some of the prices weren’t much of a discount at all compared to the vendor’s direct website.

For example, the Garmin Forerunner was listed at the exact same price in the Paceline app as on Garmin’s official site.

There’s also a “Mystery Gift” option that promises a chance at prizes ranging from a $5 credit to a $250 Amazon gift card. Since I knew I had no use for using the points in the Marketplace, I went ahead and redeemed 18,000 points for the Mystery Gift option that indicated I could claim a prize up to $250 in value just to see what I’d get.

Disappointment, that’s what.
I received a $5 Paceline marketplace credit. The exact same reward I could have gotten by redeeming 10,000 points.

Do some quick math, you can see this wasn’t a change for the better. I used to be able to earn $52 in Amazon gift cards each year. Then it took me 16 weeks to earn a $5 gift card to Starbucks.

Now I earn points and have no use for them.

At this point, Paceline has dropped to the bottom of my list in terms of earning potential. I still keep it synced for the habit-tracking features, badges, and streaks, which give me a little boost to stay consistent, but of all of the apps that pay me to work out, this one offers the least incentive.

The Reward I choose: a $5 Starbucks GC every 4 months.

Favorite apps that pay me to work out #3 – Dick’s Sporting Goods – Scorecard App

The Dick’s Sporting Goods ScoreCard app rewards you for both purchases and physical activity.

By linking a fitness tracker, you can earn up to 3 points per day by doing any of these 3 things:

  • Reach at least 10,000 steps
  • Complete at least 3 miles
  • Complete at least 30 minutes of fitness activity

Once you reach 300 points, you earn a $10 reward certificate to use at Dick’s Sporting Goods.

There are no upfront costs, and the basic ScoreCard membership is free.

You can also earn points by shopping, participating in DSG-sponsored events, or using the ScoreRewards credit card (optional).

It’s one of the easiest fitness rewards programs to use, and it’s valuable if you already shop at Dick’s or buy activewear or fitness equipment regularly.

Key Benefits:

  • Combines shopping and movement rewards in one place
  • Free to join
  • Daily movement earns you store credit
  • Syncs with Apple Health, Fitbit, and other trackers

I can usually accrue the 300 points for the $10 reward in about 100 days.

  • Reward Type: Store credit ($10)
  • Avg. Payout: $30/year (avg)
  • Cost: Free
  • Best For: Bonus rewards for daily movement

Favorite apps that pay me to work out #4 – Stepbet

This is the app that started it all for me. This app only has games based on step count. The games vary in intensity and duration. The platform creates simple, personalized StepBet workout routines based on your fitness tracker data, encouraging you to meet weekly step goals. If you stay consistent, you earn a share of the prize pool — a fun way to stay accountable and earn real rewards for moving your body.

StepBet has a community feature that allows you to post comments during the bets and cheer each other on. Even though this app is only tracking steps.

Some games give out awards at the end for the member who invited the most players to participate or the member who provided the most support to the community. Some games have drawings at the end for health and fitness related items such as a pair of walking shoes.

StepBet membership is $59.99 per year and allows members to play up to 3 games at once and provides access to exclusive member-only games with prizes and unique challenges.

Because the Step Goals in each challenge are based on my own step history, the goals are within the range that I feel comfortable walking on a daily basis. Most games include a Power Day, which is when the daily step goal is about 20% higher than a normal Active Step day.

What does become an issue is that the longer you do these StepBets, the more your Step goals increase with each game. I found it necessary to take breaks every 6 or 7 games or so in order for my average daily step count to drop down to a level that was realistic with my schedule. I usually join the 3-week/$10 bet games and the winnings are usually between $12 and $15 per game, which is a 20-50% return on my investment.

  • Reward Type: Cash pool split
  • Avg. Payout: $6–$20/month
  • Cost: $10+ per game or $59.99/year
  • Best For: Accountability + step consistency

Favorite apps that pay me to work out #5 – WayBetter

From the same folks that offer StepBet, this app offers a much wider variety of games focused on different areas of health such as nutrition and mindset, not just fitness. Games include activities such as running, drinking water, reading books, eating fruits and vegetables, meditating, and strength training.

I don’t love that this app mentions weight loss as a way to promote better health, BUT I will give them credit for branching out beyond DietBets, where they only use the scale to measure progress. It’s several steps in the right direction and I’m hopeful that they’ll continue to shift their focus away from weight as a measure of progress.

What I like most about this app is that they offer a wider variety of games, and they games can be quick and cheap. For example, I can participate in a 2-week game for as little as $10.

How it works:

  • For each game, the participants’ entry fees go into one big pot.
  • If you lose the game by failing to meet the requirements for the duration of the game, your money stays in the pot.
  • If you win the game by meeting all of the game’s criteria you’ll get your money back PLUS your share of the pot left over by the participants who lost the game.

So if I win my game, I not only get my initial investment of $10 back, but I also win a share of the entry fees that were forfeited by participants that lost the game.

Game duration can be from 1 to 8 weeks and cost anywhere from $10 to $100.

Personally, I prefer the $10/1-2 week games because of the quick turnaround.

Participation in the WayBetter games does require a 6-month membership fee of $68.99.

Members can participate in up to 10 games at a time.

Strategy Tip: Maximize Your Earning Potential

If you’re serious about making back your membership fee (and then some), your best bet

  1. Join shorter games (1–2 weeks) that you’re highly likely to win, especially if they align with habits you’re already doing, like daily walks or logging meals.
  2. Stack up to 10 low-cost games at once and aim for consistent wins. This gives you more chances to earn small payouts that add up over time.
  3. Choose games with simpler rules, fewer players, or higher difficulty — these sometimes lead to larger payouts if fewer people finish.

PLEASE NOTE: This is just an example strategy based on my personal experience. Results vary and there’s no guarantee you’ll earn a profit. Game payouts depend on participant count, difficulty, and how many others finish successfully. Only join games you’re confident you’ll complete and make sure it’s fun, not stressful.

The Reward: My $10 games have ended with anywhere between a $12 – $16 payout and my most recent $25 game had a $32 payout.

  • Reward Type: Cash pool split
  • Avg. Payout: $1-$3 per game
  • Cost: $10+ per game and membership fee of $68.99/6mo
  • Best For: Variety of habit-based challenges

Apps I Added to My List

The original version of this post focused on the most well-known apps that pay you to work out—especially ones I’ve personally tested. But after reviewing what’s available in 2025 and hearing from readers looking for lower-commitment or less-competitive options, I decided to expand the list. These additional apps don’t require joining paid challenges or competing against others. Instead, they quietly reward you for simply moving your body, checking in, or supporting a cause. They’re not all cash-based, but they still offer meaningful motivation and can be a great fit depending on your goals and personality.

CashWalk

Best for: Step tracking
Payout: Gift cards via coins earned for daily steps
Why I Recommend: Download the app, walk, and earn. No manual input or games required. Great if you just want to be rewarded for moving more.
Try CashWalk with this invite code.

Sweatcoin

Best for: Non-cash but tangible rewards
Payout: Redeem Sweatcoins for products or donations
Why I Recommend: Long-time favorite with global use. Perfect if you like saving up for occasional perks or supporting causes.
Sign up to earn Sweatcoins for your steps.

Macadam

Best for: Social and mental wellness accountability
Payout: Gift cards via points
Why I Recommend: This newer app encourages daily check-ins and reflection, not just physical activity. Great for people who want well-rounded habits and gentle encouragement.
Get started on Macadam here.

Charity Miles

Best for: Moving for a cause
Payout: Donations made to charities on your behalf
Why I Recommend: Every mile earns money for causes you care about. No strings, just purpose.
Download Charity Miles and pick your charity.

WinWalk

Best for: Simple, no-fuss step tracking
Payout: Step-based coins redeemable for gift cards
Why I Recommend: Low-maintenance and totally free. Just let it run in the background.
It’s ideal if you don’t want to mess with games, timers, or check-ins — just walk and earn. That said, rewards can be slow to accumulate, so it’s more of a gentle nudge than a true side hustle

MyWalgreens Health Goals

Best for: Walgreens shoppers
Payout: Walgreens Cash for completing health goals
Why I Recommend: If you shop at Walgreens, this is a simple way to earn cashback while building small health habits.
Connect to MyWalgreens Health Goals.

TreeCard

Best for: Eco-conscious users who want to earn rewards and plant trees
Payout: Trees planted + access to perks via points
Why I Considered It: Treecard is more of a lifestyle app than a fitness reward app. It tracks steps and converts them into environmental impact (like planting trees). While it’s not focused on personal financial rewards, it’s a meaningful option if you’re motivated by purpose rather than payouts.


Is It Worth It? Can You Actually Make Money with These Apps?

Yes — but with a few caveats. Most fitness reward apps don’t offer life-changing payouts, but they can give you a solid dose of motivation and a small cash bonus if you’re already working on healthy habits.

Realistic earnings: Most games or challenges return $1–$3 above your entry fee, depending on how many people win or lose.

Membership fees: Some apps require a recurring membership (like $68.99 every 6 months), so you’ll need to consistently participate and win to come out ahead.

Best strategy: Stack multiple low-cost, short-duration games. Play to your strengths — walking, working out, or tracking habits — and join games where you’re confident you’ll follow through.

[RELATED: My 6 Favorite Workout Accessories for Strength Training at Home]

The Bottom line

You can earn money, but think of these apps more as a fun accountability tool than a side hustle. If they get you moving, staying consistent, and even earning a few bucks? That’s a win.

Yes, you can make a little cash with these fitness reward apps but the real payoff isn’t in the money. It’s in the healthy habits that you build.

Incorporating regular movement into your life is one of the best returns on investment you can make.

Why? Because your health is your greatest asset. Boosting your energy, lowering disease risk, supporting your mental health, and improving focus and creativity all lead to a better quality of life and better results in everything you do.

If these apps help you stay consistent, keep you motivated, and add a few bucks back in your pocket along the way? High five, that’s a win.

Just remember, the pursuit of small payouts shouldn’t get in the way of what matters most. Have other hobbies and interests, maintain social connections, and be sure to rest!

Use these tools to enhance your life, not consume it.

Frequently Asked Questions

Do these apps work if I already have a fitness tracker?

Yes! Most of these apps sync with devices like Apple Watch, Fitbit, and Garmin. Just connect your tracker in the app settings.

Can I use more than one of these apps that pay me to work out at the same time?

Absolutely. I often stack them—using StepBet, Evidation, and Dick’s ScoreCard at the same time—to earn rewards for the same steps.

Do these apps that pay me to work out cost money?

Evidation, Paceline, and ScoreCard are free. StepBet and WayBetter require payment to join games, but you can earn your money back (and more) if you meet the challenge goals.

How much money can I realistically make using apps that pay me to work out?

It varies. Most people make a few dollars a month with StepBet or WayBetter. Evidation is more passive and adds up slowly. Paceline no longer offers meaningful rewards.

Are the rewards guaranteed?

For games like StepBet and WayBetter, you must meet all challenge rules to earn your reward. For Evidation, rewards are earned as long as you accumulate enough points.

Do I need to be super active to benefit from apps that pay me to work out?

Not at all. These apps focus on consistency more than intensity. Just walking daily or completing small challenges can help you earn and even if it’s just a tiny bit, you’ll still get paid to exercise!

What if I don’t win a game?

If you don’t meet the challenge requirements in StepBet or WayBetter, you forfeit your entry fee. It’s part of the motivation system (and why it works!).

Which app is best for beginners?

Evidation is the easiest to start with. It’s passive, free, and low-pressure.
StepBet is great if you need accountability and a bit of challenge.

Apps I’m Skipping:

HealthyWage

  • Main Feature: Set a personal weight-loss goal, place a wager, and win money if you reach your goal.
  • Payout: Up to $10,000 depending on the amount wagered and goal.
  • Weight-Based: Entirely focused on weight loss.
  • My Take: Serious accountability but not aligned with intuitive movement or weight-neutral wellness.

DietBet (by WayBetter)

  • Main Feature: Join group challenges to lose a certain % of weight over a set time.
  • Payout: Win back your buy-in plus share of the forfeited pot.
  • Weight-Based: Requires weigh-ins and % of body weight lost.
  • My Take: Tied to external measurements and short-term outcomes.

SweatBet

  • Main Feature: Similar to StepBet, but based on calories burned or weight-related goals.
  • Payout: Small cash rewards based on group performance.
  • Weight-Based: Indirectly. May involve body weight, calorie burn goals.
  • My Take: Often assumes calorie deficit equals an improvement in health, which isn’t always true. Your body is not a bank account, it’s a chemistry lab, so many other factors beyond calories factor into your health.

MyFitnessPal Premium Challenges

  • Main Feature: Offers goal-based challenges (weight loss often included) tied to calorie tracking.
  • Payout: Rarely monetary, more badges or perks.
  • Weight-Based: Tracking and goals heavily oriented around weight loss.
  • My Take: Promotes food rules and calorie fixation.

Noom

  • Main Feature: Behavior-change app with heavy focus on weight loss through food logging and psychology.
  • Payout: None — but marketed as “results-driven.”
  • Weight-Based: Very much so.
  • My Take: Marketed as sustainable, but still promotes restriction and scale-focused progress.

Final Thoughts

Even though I love being active, I’ve come to accept that a little external motivation goes a long way to get me moving. Finding these fitness apps that pay me to work out provide that extra nudge I need to stay consistent.

If you’re like me and looking for that push to get you out the door, on a walk, or in the gym, consider trying these apps that pay you to workout!

Here’s to staying active, staying motivated, while getting paid to exercise along the way!

People often search for:

  • Fitness apps that pay you
  • Get paid to work out from home
  • Apps that reward you for walking or exercising
  • Earn money working out passively
  • Legit workout apps that pay
  • Make money by exercising (yes, really!)

Want the real scoop? I tested all of these and share my honest results above.

Looking for a specific app? I’ve tested and reviewed:

WayBetter fitness challenges

StepBet workout app

Evidation app review

Paceline app rewards

Dick’s ScoreCard fitness tracker

Why Ditching Diet Mentality is the First Step Toward Food Freedom

This post contains affiliate links.

Before you can truly embrace intuitive eating, you have to let go of the diet mentality and that’s easier said than done.

diet mentality

Years of dieting can alter your hunger cues, disconnect you from your body, and make food feel complicated.

If you’re tired of the constant mental math and guilt around eating, this is your first step toward food freedom.


If you’ve tried to practice intuitive eating but keep slipping into calorie-counting apps, portion rules, or guilt after certain meals you’re not failing.

You’re just still living under the influence of diet mentality.

And that’s exactly where most people begin.

This process isn’t just one of the 10 principles of intuitive eating it’s the foundation.

Without breaking up with the rules and restrictions you’ve learned from diets, it’s almost impossible to reconnect with your body’s signals in a meaningful way.

Let’s explore what diet mentality really is, how it messes with your hunger cues, and why letting it go is the first, and most freeing, step in your food journey.


What Is Diet Mentality?

Diet mentality is the mental framework that turns food into a math problem or a moral judgment. It’s the belief that your body can’t be trusted and that external rules (plans, points, macros, calories) are better guides than your own hunger or satisfaction.

You might be stuck in diet mentality if you’ve ever thought:

  • “I was bad today because I ate dessert.”
  • “I shouldn’t be hungry again already.”
  • “I’ll get back on track Monday.”
  • “I don’t deserve to eat that because I skipped my workout.”

This mindset runs deep and often feels normal. But it disconnects you from your body and turns eating into a stressful, shame-filled experience.

Diet Culture Conditions Us to Think This Way

Diet mentality doesn’t come out of nowhere—it’s a direct product of diet culture, which has conditioned most of us from a young age to believe that controlling food is a moral virtue. We’re taught that thinness equals health, that weight loss equals success, and that hunger is something to be ignored, suppressed, or outsmarted.

This messaging is everywhere:

  • Praising someone for being “so good” for skipping dessert
  • Labeling foods as “clean,” “guilty,” or “off-limits”
  • Celebrating weight loss as automatically healthy or desirable
  • Glorifying restriction as “willpower” or “discipline”

These ideas aren’t just normalized, they’re encouraged. We’re rewarded for following diets, complimented when our bodies shrink, and seen as strong when we “resist temptation.”

All of this reinforces the belief that listening to your body is a weakness and controlling your food is a virtue.

Over time, this conditioning becomes the default lens through which we view every food choice. Even when we want to let go of dieting, it can feel like we’re doing something wrong.

But here’s the truth: following your hunger and honoring your needs isn’t weakness, it’s wisdom.

Learning to eat without guilt or rules isn’t giving up, it’s taking your power back.


How Dieting Distorts Hunger Cues

Every time you ignore hunger to “stick to the plan,” override fullness to “clean your plate,” or eat by the clock instead of listening to your body you send your system a message: Your signals aren’t safe to follow.

Over time, this weakens your internal awareness. You may stop recognizing hunger at all or confuse it with cravings, boredom, or guilt. You may find it hard to stop eating even when you’re full because you’re always afraid you won’t get to eat again.

This isn’t a lack of willpower. It’s a natural result of conditioning.

Letting go of diet mentality allows those cues to come back online. It may take time, but your body wants to communicate with you again.


Why You Can’t Skip This Step

Many people want to skip straight to the “healthy eating” part of intuitive eating especially the final principle: gentle nutrition. But if you bring old diet rules into that space, it becomes just another restrictive plan wearing a friendlier name.

You have to clear the foundation before you can build a new structure.

That means:

  • Letting go of food rules
  • Giving yourself unconditional permission to eat
  • Unpacking your beliefs about weight, control, and worthiness
  • Practicing curiosity instead of judgment when you eat

Only then can you begin to rebuild body trust.


What Ditching Diet Mentality Looks Like in Practice

  • Saying yes to food without justifying it
  • Not labeling foods as “good” or “bad”
  • Eating when you’re hungry even if it’s not mealtime
  • Not making up for meals with extra workouts or skipped snacks
  • Allowing yourself to eat enough to feel truly satisfied

Final Thoughts

Ditching diet mentality isn’t easy but it’s the only way to experience real food freedom. It’s the permission slip you need to get off the roller coaster of guilt, shame, and false promises.

You can trust your body.
You can learn to eat in a way that feels good without obsessing over every bite.
But first, you have to let go of the old rules.

Food freedom starts not with what you eat but with how you think about eating.


Frequently Asked Questions: Diet Mentality & Intuitive Eating

How do I know if I still have a diet mentality?

If you feel guilt around food choices, constantly think about “getting back on track,” or view eating as something to control or earn, you’re likely still operating with a diet mentality even if you’re no longer following a formal plan.


Is it possible to let go of diet mentality and still care about health?

Yes! Letting go of the diet mindset actually opens up more room for sustainable, health-supportive behaviors without shame or obsession. You can care about nutrition, movement, and energy without turning those goals into rules.


How long does it take to recover from diet mentality?

There’s no one-size-fits-all answer. For some, the shift begins in weeks. For others, it takes months or longer. It depends on how long you’ve been dieting and how deeply the beliefs are rooted. The key is consistency, curiosity, and self-compassion.


RELATED: 6 Surprising Truths About Intuitive Eating Basics (Before You Dismiss It)

4 Key Things to Know about Gentle Nutrition and How It Fits Into Intuitive Eating

gentle nutrition

Gentle nutrition is the final principle of intuitive eating and often the most misunderstood. I want to explain how it works, why it isn’t restrictive, and how it helps you create a flexible, sustainable approach to food that supports your well-being.

If you’ve ever wondered how health goals and food freedom can coexist, this guide is for you.


#1: What Is Gentle Nutrition?

Gentle nutrition is the tenth and final principle of intuitive eating, and it’s often where people start asking, “But what about health?” The truth is: intuitive eating does support health but in a very different way than diet culture teaches.

Gentle nutrition is all about learning how to nourish your body with intention without guilt, shame, or obsession. It helps you make food choices that feel good physically and emotionally because satisfaction and flexibility are part of health, too.

It’s not about choosing “clean” foods or cutting carbs. It’s about adding what supports you, noticing how food makes you feel, and letting go of the pressure to be perfect.


#1: Why Is it the Last Principle of IE?

You might be wondering why nutrition isn’t the first step in intuitive eating. That’s because most of us come into this journey with a backlog of diet rules, food fears, and deeply ingrained beliefs about what “healthy eating” should look like.

Jumping to nutrition too soon can easily trigger old patterns like tracking, restriction, or labeling food as “good” or “bad.” That’s why gentle nutrition comes after you’ve had a chance to:

  • Reject the diet mentality
  • Make peace with food
  • Reconnect with hunger, fullness, and satisfaction
  • Learn to trust your body again

By the time you arrive at gentle nutrition, your relationship with food is more neutral—and that gives you the clarity and space to explore health in a way that feels grounded and supportive.


#3: Nutrition Without Rules

Think of gentle nutrition as freedom inside a framework.

There’s no strict plan. No macro ratio. No “off-limits” list. Just awareness, curiosity, and informed choices.

Instead of asking, “What’s the healthiest option?” you start asking:

  • “How do I want to feel after this meal?”
  • “What would add nourishment and satisfaction right now?”
  • What small tweak would support my energy today?

For example:

  • You might add a handful of greens to your pasta, not because you have to, but because you know that they contain micronutrients and fiber that help your body feel good.
  • You might add protein to your breakfast, not to cut carbs, but because you’ve noticed that starting your day with both protein AND carbs helps you avoid a mid-morning brain fog.
  • You might plan your snacks ahead of time not to restrict what you can eat, but because your afternoon is busy and you don’t want to be left hangry and making reactive choices.

None of these choices come from guilt. They come from experience and body trust.


#4: It’s a Skill, Not a Rulebook

Unlike dieting, which relies on external rules and perfectionism, gentle nutrition is a long-term skill you build with practice. It allows space for real life: stress, cravings, preferences, cultural foods, and fun.

And just like any skill, some days you’ll feel more connected to it than others and that’s okay.

There are no gold stars. No “bad” days.

Just opportunities to check in, experiment, understand, and move forward.


Final Thoughts

You’re allowed to care about nutrition. You’re allowed to have health goals. And you’re allowed to do all of that without falling back into restrictive eating practices.

Gentle nutrition is about respecting your body, not trying to control it.
It’s about building a relationship with food that’s rooted in trust, not tension.
It’s about honoring health without dieting and finally making peace with the plate.


Frequently Asked Questions

Is gentle nutrition the same as ‘healthy eating’?

Ehhhh, not ‘exactly’.

While they overlap, gentle nutrition goes beyond just food choices. It considers your mental health, relationship with food, time, energy, food access, and satisfaction. “Healthy” eating isn’t helpful if it causes stress or leads to restriction.


Can I follow gentle nutrition and still have nutrition goals?

Yes! In fact, gentle nutrition is how intuitive eaters pursue nutrition goals. The difference is that those goals come from self-care not self-control.

You can want more energy, fewer crashes, better digestion, or more consistent meals without needing to diet to get there.


How do I know if I’m ready for gentle nutrition?

If you’ve started to release food guilt, stopped labeling foods as “good” or “bad,” and feel more attuned to your hunger and fullness, you may be ready to begin exploring gentle nutrition. It’s okay to take it slow, it’s a progression, not a test.


Will gentle nutrition help with weight loss?

Weight loss is not the goal of intuitive eating or gentle nutrition. That said, your body may change as you learn to nourish it consistently and respectfully. The focus is on building a stable, supportive relationship with food and health, regardless of size.

What else should I know about Intuitive Eating?

Check out my post “6 Surprising Truths About Intuitive Eating Basics (Before You Dismiss It) to find out a few more things that might surprise you about Intuitive Eating!

6 Surprising Truths About Intuitive Eating Basics (Before You Dismiss It)

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If you’ve ever rolled your eyes at the idea of intuitive eating, you’re not alone. It’s often misunderstood and dismissed as just “eating whatever you want” or a trendy wellness buzzword.

But when you look closer at intuitive eating basics, what you find is a powerful, evidence-based framework for healing your relationship with food, your body, and your health.

This is a beginner-friendly guide to intuitive eating basics, written for anyone who has ever misunderstood intuitive eating as permission to eat with abandon or ignore nutrition altogether.

It breaks down six foundational truths that clarify what intuitive eating really is, a structured, empowering approach to food that centers body trust, emotional awareness, and long-term well-being.

If you’ve ever assumed intuitive eating means giving up on health goals, this guide will challenge those assumptions and offer a more accurate, compassionate perspective.

intuitive eating basics

Before you decide it’s not for you, here are six truths about intuitive eating that might just change your mind.


Intuitive Eating Basics #1: It’s not a free-for-all, there’s structure behind the freedom.

One of the biggest misconceptions about intuitive eating is that it’s just eating whatever you want, whenever you want, with no regard for health, hunger, or balance. But intuitive eating isn’t about throwing out structure—it’s about creating a new kind of structure based on body awareness rather than rigid external rules.

The ten principles of intuitive eating (originally outlined by dietitians Evelyn Tribole and Elyse ReschYou can check it out here on Amazon) provide a clear roadmap. You don’t jump straight to “gentle nutrition” on day one. You start by unlearning the diet mentality and learning to tune into hunger, fullness, satisfaction, and emotional triggers.

It’s not chaotic. It’s a skill-building process.


Intuitive Eating Basics #2: You can still care about nutrition without falling back into dieting.

Many people assume intuitive eating means abandoning all health goals. But intuitive eating actually includes nutrition it just reframes how you approach it.

The final principle of intuitive eating is called gentle nutrition, and it’s all about adding nourishing foods in a way that feels sustainable, not punishing. It’s the difference between “I have to eat salad or I’m being bad” vs. “I know I feel energized when I include greens at lunch, and I’m craving something fresh.”

You don’t have to give up your health values. You just stop letting guilt drive the bus.


Intuitive Eating Basics #3: You may need to unlearn diet rules before you feel “in control” around food.

If you’ve ever said “I could never be trusted around a bag of chips,” know this: that response is often a direct result of restriction.

When you’ve been taught to fear or avoid certain foods, your brain reacts with urgency and scarcity the moment you’re around them. That’s not a lack of willpower, it’s your body’s survival instinct.

Intuitive eating helps you neutralize foods so they stop having power over you. That usually takes some unlearning first. The out-of-control feeling is temporary and it’s part of the process.


Intuitive Eating Basics #4: Weight loss is not the goal but that doesn’t mean you can’t care about how you feel.

This is a tough one, especially if you’ve spent years chasing a smaller body.

Intuitive eating asks you to let go of weight loss as a primary goal, not because your feelings about your body don’t matter, but because constantly focusing on weight tends to get in the way of truly listening to your body.

That said, you’re allowed to care about how you feel in your body. You’re allowed to want energy, comfort, confidence, ease of movement, or strength. You get to redefine what “results” look like for you.


Intuitive Eating Basics #5: You can’t fail at it but you can practice.

Unlike a diet, intuitive eating isn’t something you can mess up. There are no “cheat days” or “starting over Monday.” That’s a feature, not a flaw.

You might overeat sometimes. You might ignore your hunger cues. You might have moments of doubt. But that doesn’t mean you’re doing it wrong, it means you’re learning.

Intuitive eating is a practice, not a pass/fail test. And over time, you get better at hearing, honoring, and responding to your body’s signals.


Intuitive Eating Basics #6: It’s personal and it deserves protection.

Your intuitive eating journey will be different from anyone else’s, and that’s part of the beauty.

You may have friends who are still deep in diet talk. You might face pressure from doctors, family, or wellness influencers who think they know what’s best for your body. That’s why setting boundaries and protecting your space is a key part of this work.

You’re doing something radical something rooted in trust, care, and long-term health. That deserves respect, both from others and from yourself.


Final Thoughts

Intuitive eating isn’t easy but it is worth it. It’s a path back to trust, peace, and a relationship with food that’s rooted in self-respect instead of self-control.

If this post opened your eyes to a different side of intuitive eating, I invite you to explore more. Each of the six points above links to a deeper dive post to help you better understand this framework and how it can fit into your life—no food rules required.

Frequently Asked Questions About Intuitive Eating Basics

What is intuitive eating, exactly?

Intuitive eating is a self-care eating framework that helps you rebuild trust with your body and make food choices based on internal cues—like hunger, fullness, satisfaction, and energy rather than external diet rules.

It was developed by dietitians Evelyn Tribole and Elyse Resch and is supported by ten principles that guide the process.


Is intuitive eating just an excuse to eat junk food?

Not at all. That’s a common myth. While intuitive eating removes the guilt around food choices, it also includes a principle called gentle nutrition, which supports making balanced, nourishing decisions without restriction, shame, or rigid rules.


Can I practice intuitive eating and still want to be healthy?

Absolutely. In fact, intuitive eating is rooted in long-term health and well-being. It encourages you to define health on your own terms, including things like energy, mood, mental clarity, emotional resilience, and satisfaction not just numbers on a scale.


How do I know if I’m doing it “right”?

There’s no perfect way to do intuitive eating, and that’s the point. It’s a personal practice. You’ll have ups and downs, and that’s completely normal. Progress isn’t measured by perfection it’s measured by your ability to tune into your body and respond with kindness and curiosity.

RWR Book Club What We Don’t Talk About When We Talk About Fat

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This month’s selection for RWR Book Club What We Don’t Talk About When We Talk About Fat by Aubrey Gordon — a powerful, unflinching look at anti-fat bias in culture, medicine, and daily life. Gordon, known to many as “Your Fat Friend,” lays bare the systemic and interpersonal discrimination fat people face and asks us all to reconsider what we think we know about fatness, health, and justice.

This isn’t a book about weight loss or body positivity. It’s about visibility, equity, and the moral urgency of treating fat people with dignity — in healthcare, media, and relationships.

When We Talk About Fat

Book Summary

Aubrey Gordon’s writing is sharp, vulnerable, and deeply informed by lived experience. In this book, she breaks down how fat people are mistreated — not just through rude comments, but through systemic barriers to healthcare, employment, and safety.

She explains how well-meaning people (including friends and doctors) perpetuate harm, and how even conversations that seem “neutral” — like concern trolling or unsolicited advice — can be deeply dehumanizing.

Gordon invites readers to become better allies and to reframe the way we think about fatness — not as a health crisis, but as a civil rights issue.

This Book Is Great If You…

  • Are tired of apologizing for your size, opinions, or presence
  • Want to laugh, cry, and nod along with stories that feel way too familiar
  • Need validation that taking up space is powerful
  • Appreciate sharp feminist analysis wrapped in real-life humor

Need a Copy?

Click here to grab your copy on Amazon


Why I Chose This Book

At Results Without Restriction, we talk a lot about how diet culture harms us but What We Don’t Talk About goes beyond personal harm to expose the structural violence fat people endure daily. It’s an essential read for anyone committed to building a more just and inclusive wellness culture and world.

This book will challenge you and that’s exactly why it belongs here.


Suggested 4-Week Reading Plan for Book Club What We Don’t Talk About When We Talk About Fat

Week 1: Chapters 1–2 (The Roots of Bias)
Week 2: Chapters 3–5 (Everyday Harm + Medical Discrimination)
Week 3: Chapters 6–8 (Fat People in Public and Policy)
Week 4: Chapters 9–End (Allyship, Visibility, and Liberation)


Journal Prompts

  1. What assumptions have you internalized about fatness and health?
  2. How has anti-fat bias shaped the spaces you’re part of — and how could that change?
  3. What’s one way you can show up differently for fat folks in your life (or online)?
  4. What does justice look like when it comes to body size?

FAQ

Q: Is this book only for fat readers?

A: Absolutely not. This book is for everyone. If you live in a fat body, you’ll feel seen and validated. If you don’t, you’ll gain critical insights about how to be a better friend, ally, professional, and community member.

Q: Is this a personal memoir or more research-based?

A: It’s both. Gordon blends personal stories with data, research, and social commentary. It’s readable, eye-opening, and grounded in facts.

Q: Does this book offer solutions or just highlight problems?

A: While it centers truth-telling, it also outlines clear steps for allyship, institutional change, and personal reflection. It ends on a powerful note of possibility.

Q: I’m in healthcare or wellness — should I read this?

A: 100%. If you work with people’s bodies in any capacity, this is essential reading. It will help you unlearn bias and offer more ethical, supportive care.


Keywords

  • fat bias, anti-fat discrimination, fat acceptance movement, Aubrey Gordon book, fat activism


Check out the other book selections in the RWR Book Club