BySHIRLEY YOSEF

FEBRUARY 3, 2026 19:00

In an era of extreme diets, obsessive calorie counting, and “miracle” supplements, it’s increasingly clear that weight loss is not just about what we eat, but how we live. Surprisingly, one of the greatest physicians and philosophers in history, Maimonides, formulated centuries ago dietary and lifestyle principles that align almost perfectly with current scientific research.

Here are 10 simple yet profound principles from Maimonides’ writings for weight loss, aimed not just at thinness, but at overall, lasting health:

1. The secret is not to be full Maimonides wrote sharply: “For every person, coarse eating is like a deathly poison to the body.” According to him, a meal should end while still slightly hungry.

Science supports this: Studies on moderate calorie restriction show that eating less improves insulin sensitivity, reduces inflammation, and is even associated with longevity. Slow chewing, mindful eating, and minimizing distractions are effective ways to train the body to be satisfied with less.

2. Eat close to nature—“Let your food be your medicine” Maimonides believed that nutrition is the foundation of medicine. Natural, unprocessed foods—fruits, vegetables, legumes, whole grains, eggs, fish, and chicken—should be the cornerstone of success.

In contrast, processed foods, sugars, and artificial sweeteners disrupt hunger and satiety hormones. Research shows that a whole-food-based diet reduces abdominal obesity and chronic inflammation—two major contributors to weight gain.

3. Smart food combinations: Not just what you eat, but with what Maimonides emphasized the importance of absorption. Even those consuming iron- or B12-rich foods may suffer deficiencies if combinations are wrong.

Vitamin C aids iron absorption, so pairing raw vegetables like bell peppers, broccoli, or cabbage is recommended. Natural fats and proteins—tahini, olive oil, avocado, and nuts—promote satiety and reduce overeating.

4. Meal timing: Listen to your body “Never eat except when one is hungry.” Maimonides warns against eating out of habit, boredom, or emotion.

Contrary to popular advice to eat “every two hours,” he advocated three meals a day according to true hunger. Current research supports this approach, showing that overly frequent eating can disrupt hormonal balance.

5. Stop nighttime eating Maimonides ruled that one should not sleep immediately after eating and should wait 3–4 hours.

Chrono-nutrition science shows that late-evening eating disrupts metabolism and increases the risk of obesity and diabetes. Our hormonal system is programmed for rest at night—not heavy digestion.

6. Exercise before eating, rest afterward According to Maimonides, physical activity before a meal aids digestion, while post-meal rest is advised. Science shows that moderate pre-meal activity improves glucose utilization in muscles and reduces sharp spikes in blood sugar.

7. Chew your food—the world’s cheapest diet Slow chewing is a powerful tool. Research found that eating slowly reduces the hunger hormone ghrelin by about 42% and increases satiety.

It’s a simple, free habit with a dramatic effect on the amount of food consumed.

Excess sugar, stress, and inactivity reduce sleep quality—a cycle difficult to break without awareness (credit: PeoplesImages - Yuri A, SHUTTERSTOCK)

8. Quality sleep—a condition for weight loss Maimonides recommended eight hours of sleep. Today, research identifies 6–8 hours as ideal. Sleep deprivation increases cravings for sugar and carbs and impairs appetite regulation.

Excess sugar, stress, and inactivity reduce sleep quality—a cycle difficult to break without awareness.

9. Exercise that delights the mind Maimonides wrote that good physical activity is one that also brings joy. Science agrees: Enjoyable activity raises happiness hormones and promotes long-term adherence.

No, you don’t need a gym membership—walking, dancing, or playing can suffice.

10. The mind comes first This is Maimonides’ core principle: Mental health precedes physical health. The World Health Organization also defines health as physical, mental, and social well-being.

Studies show that hugs, social connections, and oxytocin release reduce emotional eating—one of the main causes of weight gain.

Weight loss as a lifestyle Maimonides’ medicine is not a diet, but a way of life. Planning ahead, simple food, movement, sleep, and nurturing the mind together create a balanced system that allows weight loss without constant struggle.

Written by Shirly Yosef, lecturer on natural health and Maimonides’ medicine. Want to explore Maimonides’ medicine and its connection to modern science? Visit the website Shir Lateva.