How to lose weight without feeling hungry or deprived

How to lose weight without feeling hungry or deprived

Losing weight without feeling hungry is the best and safest way to lose weight.

Dropping the kilos is all about fewer calories in and more calories out, right?

And you get hungry without calories. So, how do you do it? 

This is how to lose weight without feeling hungry or deprived.

6 proven methods to lose weight without starving

  • Sweat out the calories
  • Avoid overeating
  • Say no to sugar
  • Limit fat
  • Eat plenty of vegetables 
  • Snack on fruits
  • The keto diet

Sweat out the calories

sweat

This method is the healthiest way to lose weight, in my opinion. You don’t get hungry because you eat when you do.

For this method to work, make sure you are not overeating, more on this later.

You can sustain this type of weight loss because this is not a diet. As you know, watching what you eat is harder than doing the work.

Simple right? Eat healthily, work hard, lose weight.

However, you need to know your daily calorie requirements, so you know when to stop. This is crucial in people who don’t know when to stop eating. I know because I am one of those people. 

I can eat 2 full servings and eat my cake too and then some. My sugar addiction is that bad that my sweet tooth is literally killing me. 

You can use the Custom Keto Diet manager to find your daily calorie needs. If you’re not yet a member, any good calorie counter app will give you an estimate. My Fitness Pal is quite good, just to name a few.

If you eat just below or right on your daily calorie intake and walk for 30 minutes, you’ll end up in a calorie deficit. Keep doing it for a week, and you’ll lose a pound. 

Walking is ideal because it’s sustainable compared to running. Running involves a significant amount of effort to maintain daily. Walking is excellent for any age that old people use it to keep mobile and be active.

You can boost your weight loss by increasing the 30 minutes walk to an hour. This method holds no benefit in your weight if you overeat, which comes to the next tip.

Avoid overeating

fat woman eating a lot of sandwich

This is an essential tip because most people’s weight gain comes from the overconsumption of food. 

Some people, like me, loves food. And sometimes we are not satisfied with just one serving. Heck, second serving barely scratches the surface of our stomach lining.

This is bad!

Real bad.

Because it’s harder to take out the calories than putting it on. You can gobble a whopper in 2 minutes, have your Coke, and hot chips within 5 minutes. But it will take you 2 hours to burn it off. 

How do you stop overeating?

Now that is a great question. The answer is dependent on the person’s mentality. Take my household, for example. Junk food is everywhere—Ferrero Rocher in 1 cupboard and potato crisps in another. 

I didn’t ask my wife to throw them all away. Instead, every day is a constant battle. Now, it would be easier to throw them all out, but her sister’s kids will have a mental breakdown. 

Here’s what you can do to avoid overeating:

  • Drink plenty of water before eating.
  • Drink plenty of water while eating.
  • Drink plenty of water after eating.
  • Get out of the dining room and kitchen when you have finished eating.
  • If you have a sweet tooth, don’t have sugar with your meal.

How to stop hunger without eating? Drink! 

woman drinking a glass of water

Drinking water before a meal can help you feel satisfied quicker and longer after you eat.

Studies also have shown that participants lost weight by introducing this method in their eating habits. 

[source: Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults]

This is the trick I use when I get hungry in the middle of the night. Whenever the dreaded midnight snack flares up, I douse it by drinking plenty of water. 

Don’t believe me? Why don’t you try it? Then leave a comment below and tell me how you went.

Get out of the kitchen

stick figure telling you to get out

Have you ever had a donut call at you? I have—many times.

There is always some sort of junk food on our dining table. Be it a bar of chocolate, biscuits, or donuts. There is still lousy food lying there.

There are junk foods that I can say no to, not many, but the worst is Krispy Kreme donuts. Even if I don’t see the donut itself, a glimpse of the box has me salivating. 

So, bad that even drinking plenty of water does not work. A trick I find that works is merely getting out of the kitchen or the dining room when done.

If you have a sweet tooth, eliminate dessert

Serious sweet eaters like me will know that one bite of sugar can have you wanting more. I always try to limit myself, but it’s hard. Especially when it’s cheesecakes and Krispy Kremes.

Eliminating dessert can help with overeating. Even though studies have found no evidence that sugar increases appetite, a serial sweet lover may disagree.

[source: Does an Increased Intake of Added Sugar Affect Appetite in Overweight or Obese Adults, When Compared With Lower Intakes? A Systematic Review of the Literature]

[source: The Acute Effects of Simple Sugar Ingestion on Appetite, Gut-Derived Hormone Response, and Metabolic Markers in Men]

The study was about ingesting sugar water, it doesn’t take into account the love of sweets, or the mere appearance of a donut can set a sweet loving person’s mind into a frenzy.

Say no to sugar

woman eating sugar in a sexy manner

Look, for people like me, sugar is addictive. You probably know that sugar is bad, but it really is not. What’s terrible is the overconsumption of sugar.

You can consume the recommended amount, and you’ll decrease your chance of getting non-fatty liver disease, diabetes, and cardiovascular disease.

The less sugar you eat, the healthier you become.

Saying no is hard when you are in love, but you have to break an unhealthy relationship at some point. There’s no better time than today.

The sooner you start, the faster your weight will fall off, and once it becomes a habit, the weight will stay off. 

Before being educated in nutrition, I always had to have my coffee with 2 teaspoons of sugar or a heaping of condensed milk. 

Now that I know better, I made the change. Over time, having coffee without sweetener got easier. Today, I can have coffee by itself or with milk.  

It all comes down to practice and habits. 

Limit fat

Fat is dense in calories—more than double of protein or carbs. If you are trying to lose weight, it makes sense to limit fat. 

Fat is not bad, again, it’s the overconsumption that can lead to unwanted weight gain. Try cutting the skin off the pork belly when you prep. Or, cut the whole fat off. 

How about skipping the pork belly and opt for a lean chicken breast instead? Even a drumstick with the skin on contains far fewer calories than a pork belly. 

When you start being conscious about fat and trimming them out, you will lower your calorie consumption.

Eat plenty of vegetables

woman eating vegetables

Vegetables contain little calories, but they are packed full of nutrients that can power your day to day and even prevent serious illnesses. 

You can eat non-starchy vegetables to your stomach’s content, and you will not get fat. Non-starchy vegetables include:

  • Artichokes.
  • Asparagus.
  • Bean sprouts.
  • Brussels sprouts.
  • Broccoli.
  • Cabbage.
  • Cauliflower.
  • Celery.
  • Kale.
  • Mushrooms.
  • Peppers
  • Spinach

When your diet is derived from plants, you will never worry about gaining weight. Especially when the bulk of your diet is from non-starchy vegetables.  

Snack on fruits

Sometimes hunger strikes out of nowhere. When it does, you don’t want to be holding a piece of donut or bag of crisps. 

Instead of reaching for obese inducing Krispy Kreme donuts, be a healthy monkey and grab a banana or crunchy seedless grapes. Fruits are low in calories compared to the unhealthy sweet laden snacks.

Do the keto

One remarkable thing about the keto diet, other than its effectiveness in weight loss, you never get hungry. 

Before doing keto, I was hungry all the time. I usually eat at 6:00 AM then get hungry at 9:00 AM. However, if I am doing keto, I won’t get hungry for at least 6 hours. 

I did an experiment once to see how long I can last without eating while on the keto diet. I kept going for 10 hours without eating. And, honestly, I could have gone longer.

What is keto? Keto is obtained from the word ketogenic or ketosis. Ketogenic is a diet consisting of high fat and low to no carb. 

This method of diet switches the energy your body uses from glucose to fats. When you successfully enter ketosis (switching to fats for energy), your body burns the fat and turn it into ketones to power your brain and body. 

The reason you may feel fuller for longer is that fats are harder to burn compared to glucose. Well, that’s my theory anyway.

There are no detailed research and evidence about keto’s ability to suppress appetite for long hours. 

[source: Do Ketogenic Diets Really Suppress Appetite? A Systematic Review and Meta-Analysis]

For more things keto, refer to the articles below:

How to lose weight without going hungry comes down to food choices

woman refusing donuts

There are many things you can do to lose weight without going hungry. But there is one thing that you can do now to never get hungry and lose weight. That is to make better food choices. 

Just imagine how much calories you’ll be saving if you drank water instead of Coke. If you ate a teriyaki Salmon instead of deep-fried fish and chips. 

Making the right food choices will not only make you lose weight. You will also improve your overall health. 

For example, being on keto has proven to reduce blood sugar and cholesterol levels.

[source: Benefits of keto]

Food to lose weight without going hungry

From the top of my mind, these are the food that I eliminated or limited in my diet. 

  • Coke, Fruit juices, Cocktails, any drink laden with sugar.
  • Pork belly
  • Cheese, milk products
  • And more…

The takeaway here is that you should limit your consumption of fat and sugar. Fat and sugar are not bad, just don’t go over the recommended daily intake.

The World Health Organization recommends sugar consumption to be 10% of your total daily calories. 

[source: Guideline: Sugars Intake for Adults and Children.]

If your total daily calorie requirement is 2000, you should allocate less than 200 calories for sugar. That can translate to 12 teaspoons of sugar per day. I suggest going 9 teaspoons or less to make room for unaccounted sugar that are in other food.

Conclusion

You’ve been overeating most of your life, it’s harder to stop because your body made it a habit. Start a new practice today by following these healthy tips:

  • Sweat out the calories
  • Avoid overeating
  • Say no to sugar
  • Limit fat
  • Eat plenty of vegetables 
  • Snack on fruits
  • The keto diet

Some people starve themselves to death to try and lose weight. I’m here to tell you that you don’t have to.

You don’t have to feel weak, always hungry, and feel or look like a zombie to reduce your weight. 

Just follow the methods outlined above, and you’ll have more energy, feel more energetic, and healthier without depriving yourself of the good stuff.


Nutritionist

Christian Tanobey

Metabolism of a sloth and a body that’s almost impossible to put on muscles motivated me to study weight loss and nutrition. Sharing what I’ve learned and experienced to help you achieve your ideal body.


Get your FREE Keto Recipe Book and $1 Trial Custom Keto Diet Meal Planner