Lose weight without feeling hungry

How to Lose Weight without Being Hungry

Max. D Gray
By Max. D Gray. Updated: November 15, 2018
How to Lose Weight without Being Hungry

Going on a diet should not mean starving. In fact, if you are starving yourself, you are lowering your metabolism which means that everything that you do eat will get absorbed entirely. Indeed, the best way to lose weight and keep it off is by adopting healthy eating habits to implement in everyday life. You should find healthy ways of cooking foods that you love.

If you are someone who constantly feels hungry, even when you have had enough to eat, this oneHOWTO article will now show you some tricks to lose weight without being hungry,so that you can eat healthy and not be hungry all the time.

You may also be interested in: How to Lose Weight Without Dieting and Exercise


  1. Why am I always hungry when on a diet?
  2. Organize your meals
  3. Take your time while eating
  4. Plan your snacks
  5. Salads or liquids before lunch
  6. Eat protein
  7. Drink a glass of water before a meal
  8. Phytotherapy to reduce your appetite
  9. Plants to reduce appetite

Why am I always hungry when on a diet?

Before we give you some tips on how to lose weight without feeling hungry, first of all we'd like to shed some light on the reason why people feel hungry when they are dieting.

In most cases, the underlying cause behind feeling hungry in between meals is an inadequate diet. As explained in the food pyramid, our body needs different food groups, which provide us with vitamins, proteins, minerals, and other nutrients that allow us to satisfy our hunger and provide the body with the energy it needs. In this way, an inadequate diet, as a result of unbalanced food consumption, will cause our body to be hungry ahead of time. Likewise, if we do not provide enough calories, our energy will not be available. Hunger occurs when the blood glucose level is low. This decrease in glucose is due to the fact that we spend it progressively during the day, when exerting efforts, or not having provided it through our diet. Also, we should try to eat foods that allow a feeling of satiety for longer, as is the example of slow-digesting foods.

Organize your meals

One of the main reasons people have unhealthy diets is that they do not pay attention to what they eat. How many times have you had a frozen pizza just because you did not know what eat, or didn´t feel like cooking? If this sounds like you, it is important to create a weekly menu that is balanced, healthy and, if you want to lose weight, low in calories.

Furthermore, to lose weight without going hungry you should establish fixed daily meal times worked around your work hours. Developing an eating routine will help you reduce the feeling of hunger in between meals. Take a look at our article 8 life hacks for weight loss for more tricks.

How to Lose Weight without Being Hungry - Organize your meals

Take your time while eating

For a longer lasting full feeling that prevents hunger appearing earlier than needed it is important to eat calmly at meal times. Eat your food sitting around a table and extend your meals for as long possible: keep in mind that your body needs 15 to 30 minutes to recognize that it is no longer hungry. The ideal meal time is half an hour, to be able to feel fully satisfied without having to eat more that what our body actually needs.

Another trick that will help you lose weight without being hungry is to take a rest during meals. Instead of automatically gobbling down food it is advisable that you stop half way through the meal and think about whether you are still hungry. This aspect focuses above all on the habit of eating desserts, something which can be avoided to save some of the day's calorie count.

Plan your snacks

It is very likely that half way through the morning or afternoon hunger awakes. It is important that you have in your bag a healthy snack to kill your hunger without falling into temptation and buying a sugary snack or pastry.

At oneHOWTO we advise you to put a healthy piece of food in your bag every morning. This way, when you feel like munching on something, you can have a piece of fruit or yogurt. Alternatively, you can opt for a fruit juice and a hand full of nuts or a cereal bar.

Salads or liquids before lunch

A good trick to lose weight without going hungry is to start all your meals with a dish that is satisfying and has few calories: a green salad or a vegetable soup, juice or cream. These light dishes will help satisfy you and make you less eager to eat the main part of your meal.

oneHOWTO has a few recipes that are best suited to start your meals in a manner that is healthy and will help you eat less, including a great light vegetable soup.

How to Lose Weight without Being Hungry - Salads or liquids before lunch

Eat protein

Forget the falsehood that we should only eat salads or vegetable when on a diet: proteins are an important ally to lose weight by reducing our calorie intake. Nuts, lean meats and white fish are light foods which are also high in proteins and will help you feel full and therefore fight off hunger throughout the day.

So add a little protein to your meals to make them more nutritious and help you feel more satisfied until the next meal.

Drink a glass of water before a meal

By drinking a glass of water before you start eating, you will increase the sensation of fullness and should be inclined to eat less. Water is also very important in proper digestion and metabolism, so drink plenty of water during and in between meals!

How to Lose Weight without Being Hungry - Drink a glass of water before a meal

Phytotherapy to reduce your appetite

One of the options to lose weight without being hungry is the phytotherapy. This technique is based on the use of plants with which it is possible to reduce your appetite. These plants can be divided into two groups:

  • Anorexic plants: they reduce the sensation of hunger.
  • Calming plants: they allow to control the stress and the anxiety, which influence in the increasing feeling of hunger.

In addition, foods high in fiber are also a good way to reduce your appetite sensation between meals.

Plants to reduce appetite

As we've seen there are certain plants that have the property of making you feel full. With these plants mentioned below, you can make yourself a tea or infusion in order to reduce the feeling of hunger:

  • Lemon Balm. This plant helps reduce the stress that a diet to lose weight can trigger. An infusion with dry leaves three times a day can be effective.
  • Valerian. One of the best known home remedies to reduce stress and anxiety. An infusion should be prepared three times a day.
  • Yerba Mate. It is excellent for reducing the feeling of hunger, in addition to helping to lose weight. Yerba mate reduces the amount of leptin in blood, in charge of activating the hunger alert. Therefore, about 3 grams of mate per infusion, about three times a day, will help reduce appetite.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to Lose Weight without Being Hungry, we recommend you visit our Family health category.

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How to Lose Weight without Being Hungry