Like every year, you decide to lose weight. But the many diets that are tried all fail after a short time. What remains is only the yo-yo effect. However, losing weight without starvation is also an option. Losing weight without starving is also the perfect alternative to all diets. Because with this method you don't have to do without anything.
Have we made you curious? In this article we have summarized the most important tips and tricks to lose weight without feeling hungry. The kilos are guaranteed to tumble off and you will have your dream body in no time. Start now with this pleasant and easy diet; our guide tells you how.
the essentials in brief
- Losing weight without starving is not a trick. Instead, you only have to eat about 500 kcal less. This will not make you feel hungry, but you will still lose weight.
- Since your calorie requirement is hardly reduced, you lose weight in the long term and there is no yo-yo effect. Rather, your appetite will decrease permanently. The first results will be visible within two months.
- Losing weight without starvation and without exercising sounds like a dream? It is. With this method, too, you should get enough exercise and become more active.
Background: What you should know about diets without feeling hungry
Losing weight without feeling hungry seems like an impossible advertising promise. You probably think that any diet has to be exhausting and annoying to get there. But now we will explain to you why this is not the case.
How can I lose weight without starving?
Losing weight without starving yourself is a dream for many, but it seems unreal. However, this dream can become a reality. The best diet shouldn't feel like a diet. On the contrary, for the best results, you should have a calorie deficit of no more than 500 kcal per day. (1) This is how you lose weight and also avoid a yo-yo effect.
If you skip one snack a day, you can already lose weight. This is how you lose weight without starving yourself and without making major sacrifices.
To illustrate: A piece of cheesecake has about 500 kcal. So if you only save one big snack a day, you can easily lose weight and you are guaranteed not to go hungry. The goal with this diet is that your appetite decreases and you end up needing less food.
For whom is losing weight without hunger suitable?
Losing weight without starving is one of the most enjoyable and easy diets. It is suitable for both men and women. But even children can lose weight without feeling hungry. Losing weight without starving is best suited for this group in particular.
On the one hand, they may have to do without some meals, but on the other hand, they are guaranteed not to feel uncomfortable because they will not feel hungry. So for them it is the best diet because it is very easy and comfortable.
Losing weight without starving yourself is the most convenient way to lose weight. Therefore it is also suitable for adults and children.
This method can also be used for pets such as dogs and cats. However, you should consult a doctor or veterinarian if you are unsure.
What successes can I achieve in losing weight without starving?
You can lose between 0.5 and 1 kilogram per week. In six months you can lose up to 30 kilograms. Of course, success depends on how strict you are and whether you exercise on the side.
However, you should not lose more than a kilo per week, as this increases the risk of a yo-yo effect and you should avoid this at all costs. So if you want to lose weight without starving yourself, you have to be patient. However, this is the only way you can achieve long-term success and really keep your dream weight.
Can I lose weight without starving and without exercising?
In theory, you can lose weight without starving and without exercising. However, it will take longer until you reach your dream body. Unfortunately, if you want to lose weight quickly, you can't avoid exercise. Exercising regularly has many advantages. Especially at the beginning you can build small exercises into your routine.
| time | A practice |
|---|---|
| Morning | Yoga poses to wake up to, such as Sun Salutation, Happy Baby, and Warrior |
| Midday | Spine stretching exercises (particularly suitable for people who work in an office), short walk |
| Evening | short HIIT(2) |
These exercises will make it easy for you to integrate some exercise into your daily routine. This also prepares you for larger workouts. Soon you will no longer be able to imagine life without sport.
How Fast Can I Lose Weight Without Starving?
As already mentioned, you should lose between 0.5 and 1 kilogram per week. So you can lose up to five kilos a month. In two months you are already 10 kilograms lighter than at the beginning. So after a month you will hear the first compliments from your fellow human beings.
Will I Have a Yo-Yo Effect When Losing Weight Without Hunger?
No. This diet is specially designed to avoid a yo-yo effect. Causes for a yo-yo effect are large weight losses within a short period of time, a diet that is too restrictive and diets that do not lead to a long-term lifestyle change.
However, if you lose weight without starving, you hardly reduce your calories. This will still reduce your appetite. Even after the diet you will no longer feel hungry. Instead, your eating habits have normalized and you need fewer calories. As a result, you will not gain weight even with normal eating habits. Success with this method may take longer to show, but it stays forever.
Lose weight without feeling hungry: The best tips & tricks for your dream body
You think losing weight without hunger sounds like an unattainable dream? Then you should carefully read these tips and realize that this is scientifically proven to be an effective way to lose weight. The only dream is your dream body in the end.
The concept behind lose weight without hunger
As with any diet, success comes from eating fewer calories. The most important thing to lose weight without feeling hungry is to reduce your daily calorie requirement only minimally. Other diets often claim to save up to 1000 calories a day. While this results in rapid weight loss, it is also exhausting and frustrating.
With these diets, the risk is very high that you will give up after a short time because you have to do without a lot. In addition, such diets lead to a yo-yo effect. The difference between the food intake during the diet and afterwards is just too big and leads to rapid weight gain.
Losing weight doesn't always have to be an ordeal. The kilos tumble even without hunger. (Image Source: Bill Oxford/Unsplash)
To lose weight without feeling hungry, you should eat between 300 and 500 calories less. This means that you should cut out one small meal per day. As a result, the diet is not a major change in your eating habits and will be very easy for you.
Basically, you hardly have to do without anything and can still enjoy your favorite food. As the diet progresses, your appetite will decrease. Even after the diet, you will feel less hungry and eat less. This will prevent you from gaining weight again.
The first thing you should do is calculate your calorie needs per day. There are enough websites for that. After that, you just subtract 300-500 calories from that. You can then use apps to record your meals and track their calories. This gives you an easy overview of your eating habits.
Drink plenty of water
Did you know that most people can't tell the difference between hunger and thirst? Many think they are hungry, when in fact they are thirsty. Therefore, if you feel hungry, you should drink some water first. You should only eat something if you still feel hungry afterwards. But even if you drink something while eating, you will get full faster.
A refreshing glass of water is essential to any diet. Water helps you feel full and stimulates your metabolism. (Image Source: Ethan Sykes / Unsplash)
You should drink at least 1.5 liters of liquid per day. (3) You should preferably drink water. However, if you want some variety, you can also drink sugar-free tea. Especially in the warmer months, you can spice up a regular glass of water with fruit.
For the perfect freshness kick, you can add lemon and cucumber slices to the water, for example. This gives you a delicious soft drink that is very healthy and also provides you with sufficient vitamins.
Staying hydrated is also good for your skin. Water also helps against headaches and improves your concentration . Even with a good workout, enough water should not be missing.(4,5)
The right diet to not go hungry
In order to lose weight without starving, you don't have to give up anything. However, it is still better if you prefer to use healthier alternatives. A fast food diet won't fill you up in the long run. However, you don't have to do without it entirely. This can even lead to food cravings. So cheat days should be an important part of your diet.
Despite dieting, you should make sure that you eat five meals a day.
This includes both main meals and small snacks . You should spread these meals out throughout the day. However, you should only eat something when you are really hungry. Pay attention to your body. Also, take your time with each meal and don't eat when you're in a hurry. (6)
Otherwise, you should make sure you eat enough fiber and protein. You should reduce carbohydrates . Dietary fibers are particularly important for a successful diet because they are indigestible and therefore stay in the stomach longer. As a result, they ensure that you feel full for longer. They also stimulate the metabolism, bind toxins and excrete calories. (7.8)
Protein has a similar calorie content to carbohydrates, however, the body burns a lot of calories when it digests protein. Protein is also very healthy and important for the body. Although carbohydrates are important suppliers of energy, they do not fill you up in the long term and often have a lot of calories. They should be avoided, especially in the evening.
So that you know which foods belong to which group, we have put together a table for you here:
| food ingredient | Groceries |
|---|---|
| fiber | Bran flakes, oat flakes , crispbread, artichokes, Jerusalem artichokes, cabbage, peppers, apricots, pears, plums, chia seeds, beans, soybeans |
| protein | Meat, Salmon, Eggs, Lentils, Mushroom, Broccoli, Spinach, Soybeans, Peanuts |
| carbohydrates | Cereals (wheat, rye, oats, etc.), milk, sugar, banana, cornflakes, oatmeal, honey |
It is very important that you should not completely avoid any of the foods. Instead, it's better if you consume more fiber than carbohydrates.
Recipes that fill you up
You don't have to change your entire diet to lose weight without feeling hungry. However, you can try new recipes and see what you like. As mentioned before, you should make sure that your meals contain a lot of fiber and protein.
Especially in the evening you should eat dishes with few carbohydrates. If you cut back on carbohydrates, you can also eat more, since they often have the highest calorie content.
| Time | Court |
|---|---|
| Breakfast | Wholemeal bread with avocado , oatmeal with fruit, scrambled eggs |
| Midday | Baked potatoes, salmon fillet with spinach, shrimp skewers |
| Dinner | Lentil soup, chicken salad, porridge |
| Occasionally | Smoothie, vegetable sticks, fruit salad |
As you can see, it is very easy to eat healthy, but still not to miss out on delicious meals. You can easily find recipes online or in cookbooks.
With sport but without hunger
For the best and fastest success in losing weight without hunger, you should not do without sport. (9) It's important to start slow here, especially if you're a couch potato.
Doing a 60-minute workout for the first time not only harms your body by causing sore muscles . You won't enjoy it either. That's why you should try a short workout first and see which exercises you like.
You don't need a gym membership to exercise. In the beginning it is often even better to do sports at home first. So you can find out what you like and don't have to spend any money. There are now many workout tutorials on YouTube, some of which are aimed at beginners. These make it easier for you to start an active life.
You don't have to go to the gym straight away to exercise. There are also many opportunities to do sports at home. (Image Source: Bruce Mars / Unsplash)
It is important that you enjoy the sport. You can of course also consider whether you want to join a team or become active with friends. It's often more fun in a group. Also, there is no excuse not to exercise. Your friends or your team will make sure that you are active regularly. If you don't like sports at all, you can also start with walks.
So you should build exercise into your day and make it a routine. You build muscle through exercise. These ensure that your calorie consumption increases. So you're burning more calories even if you're not doing anything.
intermittent fasting
Another diet method that will also help you lose weight without starving is intermittent fasting . With intermittent fasting, you don't eat anything for a certain amount of time. Not eating for 16 hours and eating normally for 8 hours is particularly popular. Sounds impossible? However, most of the time when you are not eating, you are sleeping. So if you only eat something between 9 in the morning and 5 in the evening, you are already fasting for 16 hours.
The advantage of this diet is that your metabolism is boosted. The human body is used to periods of hunger and simply falls back on fat reserves. This will make you lose weight. (10) Also, since you eat less in the evening, you sleep better. You should drink enough water while fasting.
It is also important that intermittent fasting is adapted to your lifestyle. So arrange the fasting period in such a way that it fits into your daily routine. For example, if you get up at 5 a.m., you should start eating earlier. If you're a night owl and sleep during the day, you can start eating later.
Although this method has many advantages, you should consult a doctor beforehand if you have any medical conditions or are pregnant. He or she can advise you adequately and explain any risks.
supplements
Many advertisements promise you to lose weight without feeling hungry if you take certain supplements. But is that really necessary? The Federal Office for Consumer Protection and Food found that most pills that claim to help you lose weight are ineffective at best.
However, there are also cases in which they are even harmful. So you should stay away from tablets that are sold as miracle cures. (11:12)
Supplements are not necessary for a diet. On the contrary, they can even be harmful. It is best to discuss it with your doctor if you want to take pills.
But what about natural supplements? You should go to the doctor and have a blood test done. This will reveal any deficiencies. Covering these doesn't explicitly help you lose weight, but they are important for your health and can give you more strength.
You can use protein powder especially to lose weight. These help build muscle and prevent muscle from being broken down. However, you should definitely pay attention to the ingredients. Some powders have a high sugar content. You can put this in a smoothie, for example.
However, supplements are by no means necessary to lose weight. However, if you want to focus more on your muscles, they are helpful. Only tablets that a doctor prescribes for you if you have a deficiency are really necessary.
Conclusion
Ultimately, it turns out that losing weight without starving is definitely possible. With a slight calorie deficit, sufficient water and some exercise, you can achieve longer-term results. You should change your diet a bit, but don't do without too much either. You will only see the first successes within a few months, but there will be no yo-yo effect.
It is important to drink plenty of fluids and eat a high-fiber diet. However, you should start slowly with both diet and exercise. Changing too suddenly can leave you fed up quickly. Therefore, you should start small and be patient.
References
- Finer N. Low-calorie diets and sustained weight loss. Obes Res. 2001 Nov;9 Suppl 4:290S-294S. doi: 10.1038/oby.2001.133. PMID: 11707556. Source
- Medical training therapy: Instructions for practice, P. Haber, J. Tomasits, 1st edition, Springer, Vienna - New York, 2006 Source
- German Society for Nutrition: reference values for water, retrieved on: 02/13/2021 https://www.dge.de/wissenschaft/referenzwerte/wasser/ Source
- Matte RD. Hunger and thirst: issues in measurement and prediction of eating and drinking. Physiol Behavior. 2010 Apr 26;100(1):22-32. doi: 10.1016/j.physbeh.2009.12.026. Epub 2010 Jan 11. PMID: 20060847; PMCID: PMC2849909. Source
- Camps G, Veit R, Mars M, de Graaf C, Smeets PA. Just add water: Effects of added gastric distention by water on gastric emptying and satiety related brain activity. appetites. 2018 Aug 1;127:195-202. doi: 10.1016/j.appet.2018.04.023. Epub 2018 May 3. PMID: 29730186. Source
- Ferriday D, Bosworth ML, Lai S, Godinot N, Martin N, Martin AA, Rogers PJ, Brunstrom JM. Effects of eating rate on satiety: A role for episodic memory? Physiol Behavior. 2015 Dec 1;152(Pt B):389-96. doi: 10.1016/j.physbeh.2015.06.038. Epub 2015 Jul 16. PMID: 26143189; PMCID: PMC4664113. Source
- J Philip Karl, Mohsen Meydani, Junaidah B Barnett, Sally M Vanegas, Barry Goldin, Anne Kane, Helen Rasmussen, Edward Saltzman, Pajau Vangay, Dan Knights, CY Oliver Chen, Sai Krupa Das, Satya S Jonnalagadda, Simin N Meydani, Susan B Roberts, Substituting whole grains for refined grains in a 6-wk randomized trial favorably affects energy-balance metrics in healthy men and postmenopausal women, The American Journal of Clinical Nutrition, Volume 105, Issue 3, March 2017, Pages 589–599, https://doi.org/10.3945/ajcn.116.139683 Source
- Champagne CM, Broyles ST, Moran LD, Cash KC, Levy EJ, Lin PH, Batch BC, Lien LF, Funk KL, Dalcin A, Loria C, Myers VH. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011 Dec;111(12):1826-35. doi: 10.1016/j.jada.2011.09.014. PMID: 22117658; PMCID: PMC3225890. Source
- Ramage S, Farmer A, Eccles KA, McCargar L. Healthy strategies for successful weight loss and weight maintenance: a systematic review. Appl Physiol Nutr Metab. 2014 Jan;39(1):1-20. doi: 10.1139/apnm-2013-0026. Epub 2013 Nov 4. PMID: 24383502. Source
- Eckert, Nadine. Intermittent fasting: Eating while looking at the clock. Dtsch Ärzteebl 2019; 116(5): A-206 / B-176 / C-176. Source
- Beck KL, Thomson JS, Swift RJ, by Hurst PR. Role of nutrition in performance enhancement and post-exercise recovery. Open Access J Sports Med. 2015 Aug 11;6:259-67. doi: 10.2147/OAJSM.S33605. PMID: 26316828; PMCID: PMC4540168. Source
- BVL: Dietary supplements with DMBA are not marketable. Federal Office of Consumer Protection and Food Safety. 2015 February 5 Source
