11 min read

Lose Weight Without Hunger: 5 tips and 5 recipes to make it happen

Fitness & Nutrition Editor
Undine is currently studying fitness, health, and wellness to become a certified trainer. She writes articles for foodspring about nutrition and fitness. She also creates free food programs.

If you’re interested in losing a bit of weight, but don’t want to have to starve yourself, we have good news for you: You don’t! You can reach your goals and feel good in your body while continuing to eat many of the things you love. Below, we’ll show you how to lose weight without hunger: you can adjust your eating habits to suit your needs in the long term.

Rule #1: Avoid starving yourself.

Most people think weight loss can only be achieved with diets, most of which involve a lot of cutting calories and restricting certain foods — not to mention, plenty of hunger and unsatisfied cravings. But anyone who thinks you need to eat less to reach your goals is mistaken. In fact, you’ll find that weight loss is easier if you keep yourself full and satisfied rather than hungry.

That’s because your body goes into “storage mode” when you’re regularly consuming fewer calories. And when you’re in this state, every nutrient you consume is meticulously preserved.

When you eat, your body stores carbohydrates and fats directly to keep you from becoming hungry again right away. If you’re on a diet and you’re not eating as regularly, though, you may find that it’s hard to stop eating once you get started. And because of the state your body is in, everything that you eat will be converted into fat, even if it was totally fat-free to begin with! Basically, starving yourself may make you more likely to eat more when you do eat and will cause you to gain more fat than you intended.

Rule #2: Know your calorie needs.

Find out how many calories you need to eat throughout the day and stick to that. The amount of calories you need to eat depends on how many calories you burn and the goal you want to reach.

The amount of calories someone burns varies from person to person. Calorie expenditure is influenced by a number of factors including gender, height, and daily physical activity. Depending on whether you want to lose weight, gain weight, or simply eat healthier, you need to match your calorie needs to the amount you’re burning.

Let’s say your body is burning 2000 calories a day. In order to lose weight, you need to eat fewer calories. If you consume exactly 2,000 calories through food and you spend the same number of calories, your weight will stay the same. On the other hand, if you want to gain weight, then you need to consume more calories than you spend. Use our calorie calculator to figure out what you need no matter what your goal is. 

Our tip: In addition to eating the right amount of calories, it’s also important to eat certain foods. Use our free Body Check to discover dietary tips to help you reach your goal. So you can accomplish weight loss in an effective and sustainable way! 

get your free body check

Rule #3: Change the way you eat rather than what you eat. 

You’re probably wondering if there’s really such a thing as a diet that won’t starve you. The truth is they’re hard to come by, but now it’s easier than ever to find healthy eating plans that don’t skimp but will help change little habits that will help you in the long term. In general, you want what you eat to be balanced. That means saying yes to chocolate and pizza, but maybe not every single day. Even if all you’re eating are salads and protein shakes you still may have trouble reaching your goal. Anything can be unhealthy when eaten in excess, and everything can be healthy in moderation. If you’re in need of some inspiration, our article on changing your eating habits might inspire you. Losing weight this way isn’t only possible but preferable. 

I mean, is life really worth living without ice cream and pizza? Treating yourself is absolutely essential, and there are ways to do it everyday and still reach your weight loss goals. Whenever you’re hungry you should eat. That’s why tons of registered dietitians agree that snacking is a good way to keep yourself from eating more at dinner or lunchtime than you might have intended. Keep our protein bars on hand for snack-time emergencies. 

Rule #4: Learn to notice the difference between snack triggers and real hunger.

The next time you’re in the mood for a snack, ask yourself if you’re really hungry or just bored. If you’re hungry, go right ahead and grab a snack. But if you find yourself reaching for some chips just to have something to do, consider skipping it so you can enjoy something even better later.  

To achieve your goals, you have to consciously recognize the difference between appetite and hunger. It won’t be easy at first, but the more you take stock of the situation before reaching for a snack, the more you’ll find that you’ll be able to recognize when you really are and aren’t hungry.

And if you really just want something to munch on, even if you’re not really that hungry, opt for something more nutritious than chips (which are basically designed to keep you coming back for more). Protein-rich snacks like nuts will give you that feeling of fullness and suppress appetite naturally, while fruit will give you some of the sweetness you might be craving. 

Rule #5: Find your own way.

Part of being able to lose weight without feeling hungry is always being honest with yourself. It’s the only way to find what really works for you. In other words: Turning a blind eye to the eating habits you don’t love about yourself is just as useless as trying to convince yourself that you love salad. It’s better to find a balance between the treats you enjoy and the foods that have the nutrients you need. And it can take a bit of time and work to figure it out.

Experiment with different foods and new recipes. Stop eating when you’re not hungry and plan healthy alternatives to your snacks. Maybe it’s time to start exercising too? Or if you already do, maybe set new goals? Above all, setting new goals is the key to keeping yourself motivated.

What’s the most satisfying thing to eat?

A combination of the right nutrients will keep you satisfied during this process. In general, you need a certain balance of complex carbohydrates, healthy fats, and protein, along with plenty of other micronutrients and minerals.

Carbohydrates: the difference between white and wholegrain

If your goal is to eat foods that will keep you satisfied, then try to avoid eating foods made with refined white flour. They’re mainly made of short-chain carbohydrates – monosaccharides and disaccharides – and contain little else. Eating these kinds of carbs alone can often result in a sugar rush and crash. Basically, they’ll give you a brief burst of energy, but will leave you feeling more tired and hungry than before in a short amount of time. 

Long-chain carbohydrates (known as complex carbohydrates) keep you feeling fuller for longer because they take your body longer to break down. Known as oligosaccharides, they also contain numerous vitamins, trace elements, and essential minerals than their refined counterparts. Long-chain carbohydrates can be found in all whole wheat products as well as in certain types of grains such as bulgur or oatmeal.

Animal protein versus vegetable protein

Eating enough protein is also essential to feeling satisfied and healthy throughout the day. It keeps you full because, like complex carbs, it takes longer for your body to break down. However, not all protein is created equal, and our bodies react differently to protein from animal and plant sources. 

Animal protein sources include meat, fish, and dairy products. Their protein structures resemble our human structures, which also means that they’re more bioavailable to us and we can absorb them more quickly and efficiently. Certain animal products contain high amounts of saturated fat and added sugars, like deli meats, so just be sure they’re not the only source you’re getting protein from. 

Plant-based protein sources include nuts, seeds, beans, tofu, and tempeh, among others, and they often contain numerous other nutrients along with protein. Their protein structures are different from ours and therefore less easily absorbed. However, as many vegans have proven, it is still totally possible to meet your protein requirements with plant protein alone. 

Our tip: If you’re in need of an easy, vegan protein source, our Vegan Protein is 100% vegetable-based and totally free of soy. Made with peas, hemp seeds, rice, and sunflower seeds, it will get you 21g of protein per shake.

Discover our Plant Protein

Fats: The good and the not so good

We’ve been told for a long time that it’s essential to avoid fat if you want to drop pounds. But the truth is, fat isn’t bad. In fact, we need it to survive! 

Unsaturated fatty acids, known as healthy fats, are rich in omega-3 and omega-6 fatty acids which help to regulate our hormones. In general, you’re advised to consume more omega-3 fatty acids than omega-6 fatty acids, as omega-3 fatty acids support the production of anti-inflammatory lipid hormones in the body. Avocados, fatty fish, nuts, seeds, and oils are all great sources of healthy fat.

The less good fats, on the other hand, are saturated fatty acids such as trans fat. They can be found in numerous processed products including deli meats and ready-made meals. It’s almost impossible to avoid them completely, but you don’t even have to try. What’s crucial is that you’re eating more unsaturated fatty acids than saturated, with the optimal ratio being 2:1.

Our tip: Omega-3 fatty acids such as DHA and EPA are essential fatty acids that our bodies don’t produce on their own. If you’re having trouble eating enough of them, supplement your diet with our Omega-3 capsules. That way, you can be sure that you’re getting all the healthy fats you need. Made in Germany and vegan.

How can you lose a lot of weight quickly and easily?

If you’re trying to reach your goal as fast as possible, don’t assume you need to starve yourself or eat as little as possible. To lose weight without having to be extreme, calculate the amount of calories you need to cut to reach your goal and don’t cut more than 300 to 500 calories. That way you lose weight more gradually and avoid falling into the yo-yo effect.

Regular exercise and a high-protein diet will also help you lose weight more quickly. Exercise allows you to burn more calories and stimulates your metabolism. And the more muscles you have, the more you’ll burn calories even when you’re sitting around and resting. The more muscles you have, though, the more calories you need. 

Eating protein-rich meals will keep you feeling satisfied and help you reach your goal. Chicken, turkey, fish, legumes, and cottage cheese are all examples of lean proteins you should try to eat more of. 

How can you lose weight in a healthy way?

A healthy and balanced diet is absolutely essential. It doesn’t even have to be a strict diet. It’s also possible to lose weight quickly without exercising and without feeling hungry. Anything is possible! In most cases, opting out of diets is more sustainable because it forces you to change your eating habits so they can sustain you in the long term. All you need is structure and transparency. There are five key questions you should ask yourself before you get started:

What is my weight loss goal?

Keeping a regular record of your weight and size will make it easier for you to see the progress that you’ve made. 

What’s my timeline for achieving my weight loss goal?

Set a specific date by which you would like to reach your goal. Stick to that date, but don’t give it too much importance. If you haven’t lost as much weight by the point you thought you would, that doesn’t mean you’ve failed. 

What will help me reach my weight loss goal?

It could be food supplements, sports equipment or cooking utensils. Even a new pair of leggings can help motivate you. At the end of the day, though, it’s your inner strength that will allow you to change habits you don’t care for and lose weight in a healthy way. 

How do I plan to achieve my goal? 

Are you planning to try a particular diet or cut out a certain food? If you want to exercise more, think about which physical activity would be best for you. 

Who could go on this journey with me?

On the days when you’re lacking motivation, the support of a partner can be just what you need. Look around for someone who can accompany you on this perilous journey. Or do you know someone who has already lost a few pounds and could guide you? Such people can also be a great help.

Our Facebook community welcomes you with open arms to cheer on your progress and also to share recipe ideas!

What is the best physical activity for weight loss?

In theory, any workout will do. Whether it’s jogging, swimming, weight training or dancing, as soon as you get your body moving, you burn calories. If you hate working out or going to the gym, simply going for a walk or doing some gardening also counts. If you want to reach your goals and feel good in the long term, it’s a good idea to find a physical activity that you do enjoy. And when you find what’s right for you, pay attention to how many calories you’re burning. Use our sports chart to find out how many calories you need to burn to reach your weight loss goals. 

Delicious recipes to help you lose weight without feeling hungry

Sometimes you have to put on an apron and get in the kitchen to get the kind of nutritious meal you deserve. Having trouble finding recipes you like? We’ve got you covered, with plenty of recipes for every kind of diet that are as delicious as they are easy to make. What would you say, for example, to a lentil bolognese with zucchini noodles or a sweet potato-chicken bowl stuffed with nutritious ingredients? We even have options for sweet lovers, like our cake and cookies. 

Here are 5 of our favorite recipes.

Sweet Potato Chicken Bowl

The less work for you, the better, right? Then our sweet potato bowl recipe is exactly what you need!  Put everything on a baking sheet, pop it in the oven. Then garnish and dig in. 

photo of a sweet potato and chicken bowl

Discover the recipe

Sweet Chili Chicken Tortilla

This recipe gives you a solid serving of both protein and healthy fats, making for a satisfying lunch or dinner. Once rolled and wrapped in foil, it’s also very easy to take to work for lunch.

photo of a sweet chili chicken tortilla wrap

Zum Rezept

Moist Vegan Banana Bread

Though banana bread is normally made with eggs and milk, we use applesauce and soy milk instead to keep it vegan. Soft and delicate, it’s packed with protein thanks to our Vegan Banana Protein, which means our moist vegan banana bread can be just as great of a start to the day as it is an end. 

photo of deep brown vegan banana bread

check out the recipe

Zoodles a.k.a. Courgetti with Lentil Bolognese

Lentils are a vegan favorite for a reason: just 100g of lentils contain about 24g of protein! Our lentil bolognese recipe has everything a good meal needs: vegetables and a meaty flavor, all accompanied by a nice slice of protein bread!

a plate of zucchini noodles, zoodles, or courgetti with bright red lentil bolognese

get cooking!

Protein Pasta Fredda

The secret behind this super easy, protein-rich pasta salad is our Protein Pasta! It’ll keep you satisfied and help you reach your goals, while still tasting just as good as normal pasta. Healthy protein, less carbs, and one hundred percent pasta flavor!

photo of a plate of pasta fredda with orange noodles and pink shrimp, garnished with green leaves

see the recipe

Losing weight without being hungry: our conclusion

  • Not only is it possible, but it’s the most reasonable way to achieve your goal. Never try to lose weight by starving yourself.
  • Determine your caloric needs, set a goal, and eat a balanced diet and you’ll find that hunger is no longer an obstacle to your success.
  • Protein-rich food keeps you fuller for longer and suppresses appetite. Don’t give up carbs or fat but opt for their more nutritious counterparts, complex carbohydrates and healthy fats. 
  • You don’t have to exercise in order to lose weight, but it can have a positive effect on the way you feel. The more muscle mass you have, the more calories you’ll burn, even in a resting state.
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