42 Ways to Lose Weight Without Being Hungry
1. the "Stop Your Cravings" chart
2. Get rid of all the bad foods you crave!
This is the easiest "most common sense" thing you can do to kill your carvings. Throw out all those snacks, sodas, candies, donuts and other bad foods making you gain weight.
3. Eat MORE FIBER (Raw Fruits & Veggies)
Fiber keeps you fuller longer and kills sugar cravings. Get fiber by eating fruits (especially apples) & vegetables, whole grains, nuts and seeds.
Eating Fiber helps you lose weight faster because it fills up your stomach quicker making you eat less.
4. Make 30% of your diet protein
Like fiber, Protein also makes you feel full and keeps you satisfied longer. Protein regulates your blood sugar & makes your body release appetite suppressing hormones like cholecystokinin and GLP-1.
People who drank whey protein 90 minutes before eating freely ate significantly less calories than those who did not drink whey protein.
Use this tool to see how much protein is 30% of your diet.
5. Drink more WATER
When you're dehydrated, you're more likely to get hungry.
- Your body increases your hunger pangs in an attempt to get more water to re-hydrate itself.
- Drink at least 1-to-2 liters of water everyday to prevent hunger.
- Quick Tip → Drink 8 ounces of water before meals to feel fuller or,
6. Drink vegetable juice before meals
Drinking vegetable juice before meals suppresses your appetite making you eat less calories at each meal.
7. Get Fiber, Protein & Water at every meal to
Regulate your blood sugar. When your blood sugar is out of whack you'll crave more food which means you'll eat a lot more and gain more weight.
For example� If you eat some almonds for fiber, add tuna for protein and wash it down with water… You may not have any cravings for 3-to-5 hours.
Drinking water with high fiber foods helps the undigested fiber in your stomach expand to make you feel fuller much longer → The Gastric Balloon Trick
8. Eat Every 2-to-3 hours
This will also regulate your blood sugar giving you a constant supply of energy reducing your cravings and killing your appetite → How many meals a day to lose weight?
9. Don't skip breakfast
Skipping breakfast makes your already low morning blood sugar drop even more. This may cause you to have more food cravings during the day but on the other hand,
10. Skip breakfast & Try Intermittent fasting
It may be tough at first to skip breakfast and fast 12+ hours a day but… Intermittent fasting progressively eliminates your hunger & cravings but,
Whether you skip or eat breakfast depends on what is best for you & your lifestlye.
11. Drink Green Tea
Green tea (like protein) forces your body to release the appetite suppressing hormone CCK (cholecystokinin).
12. Eggs for breakfast
This study says an egg for breakfast helps overweight people feel fuller over 24 hours than a bagel-based breakfast of equal calories. People who ate the egg breakfast ate 330 less calories, lost 65% more weight and lost 16% more fat.
The reason eggs may be "nature's appetite suppressant" according to dietician Dr. Carrie Ruxton is because eggs increase the powerful satiety hormone PPY (Peptide YY) while lowering hunger causing hormones like ghrelin.
13. Lose Belly Fat = Less Cravings
Belly fat produces a hunger hormone called neuropeptide Y according to researchers at University if Western Ontario → How to Lose Belly Fat
14. Don't stress out
When you get stressed out you may overeat because your body releases another hunger hormone called Cortisol → 100 ways to relieve stress.
15. Understand why you binge
16. Battle PMS cravings with Calcium
Research says women who take calcium supplements or 1+ servings of dairy products daily (like yogurt, skim milk, or low-fat cheese) 2 weeks before menstruation will significantly lower their PMS cravings.
17. TWO Words
18. Avoid refined or processed carbs (mainly sugar)
Refined carbs include heavily processed or high sugar foods like fluffy white breads/bread snacks, regular sodas, most breakfast cereal, sweets, candy, cookies and cakes.
Refined carbs cause your blood sugar levels to rise very fast and then crash very quickly making you crave more sugar (refined carbs).
Do 1-thru-5 to reduce your cravings for refined carbs or sugar.
19. Limit salt intake
Salt also makes your cravings worse and too much salt also causes you to gain unwanted water weight → How to Lose 5 Pounds in 2 Days
Try to use herbs & spices instead of salt.
20. Sniff Vanilla
The sweet smell of vanilla tricks you into thinking you already satisfied your sugar cravings.
21. Eat on blue plates
The Research says blue is a natural appetite suppressant. Use blue silverware, napkins, etc. whenever you eat and on the flip side,
Red, yellow, & orange like you see in fast food restaurants increases your appetite.
22. Get enough sleep
Not getting enough Sleep makes your body release a hunger causing hormone called Ghrelin.
7 hours of sleep will lower your Ghrelin levels and increase the levels of the fat burning & appetite suppressing hormone Leptin → 16 Ways to Sleep Better Every Night
23. Have a Boring Diet
Eating the same foods or meals daily will actually cause you to lose interest in food making your cravings go away. You'll bore yourself into losing weight by not having any variety in your diet.
The women in this study started eating 100 calories less after their first week on the 'boredom diet'.
24. Wait Out a Craving
Most cravings pass within 20 minutes because they're usually all in your head. Survive these "fake cravings" by taking your mind off your cravings and doing other things like checking your email, looking at TV or hanging out with friends → Is it a Craving or Hunger?
25. Use spices instead of sugar & salt
Use spices like cinnamon, cloves or ginger for flavor to lose weight instead of sugar & salt that makes you FAT. Cinnamon, clove and ginger decreases your sugar cravings by stabilizing your blood sugar and,
26. Add more spices to your meals
Spicy foods reduce your appetite by increasing your body's norepinephrine and epinephrine levels → 30+ spices for weight loss
Canadian researchers found people who ate appetizers with hot sauce ate 200 less calories than people who did not and,
This British Journal of Nutrition study says women who added 2 teaspoons of dried red pepper on their food ate less calories during the day.
27. Exercise to eat less
Exercising helps your appetite suppressing hormone Leptin work better. Leptin tells you when you're full and to stop eating.
Exercise also decreases the hormone increasing hunger (ghrelin) and the more intense your exercise is = the less hungry you will be.
28. Use a Fat Burner
Outside of eliminating hunger… Fat burners give you more energy to workout longer and harder leading to more calories burned when working out.
29. Take Vitamin B-3
Vitamin B-3 lowers sugar & alcohol cravings
30. Cheat
If your cravings get overwhelming powerful then it's okay to cheat every once in a while and as a matter of fact,
You can eat whatever you want whenever you want to lose weight as long as you eat the right amount of calories → See why
31. Use hot sauce
The Capsaicin in chili peppers or hot sauce lowers the hunger hormone ghrelin while increasing the hunger suppressing hormone GLP-1.
32. Take a 15 minute walk
Researchers found you can reduce your cravings by 12 percent simply by taking a short 15 minute walk.
33. Avoid Sweeteners
Sweeteners trick your brain into making you increase your cravings. Avoid diet sodas & artificial sweeteners like Nutrasweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One and,
Use natural sweeteners like Sweetleaf, Stevia, Truvia or PureVia
34. Eat some dark chocolate
Eating 2 small pieces of dark chocolate lowers your cravings more than milk chocolate
The bitter taste of dark chocolate signals the body to decrease your hunger and the steric acid content in dark chocolate slows digestion (like fiber does) to feel fuller longer.
The chocolate needs to be at least 70% cocoa for this to work → 6 Reasons Dark Chocolate Isn't Bad
35. Eat Potatoes
Potatoes contain a special type of starch that resist digestive enzymes making them stay in your body longer causing you not to get hungry for longer periods of time but,
Don't eat processed potatoes like french fries or potato chips loaded with unhealthy fats, salts and sugars.
36. Include fats in your diet
The good fats that help you burn fat found in olive oil, nuts, avocados and peanut butter decreases your appetite according to a study in the Journal of Cell Metabolism,
During digestion… Good fats are converted into a compound who tells your brain to kill your hunger pangs.
37. Try TOFU
Tofu contains an ingredient called Genistein that reduces your appetite.
38. Eat more fish
Fish like salmon, tuna & herring are all high in Omega-3 fats. Omega-3 fats increases your blood levels of the appetite suppressing hormone leptin → 3 Fats that Burn Fat
39. Make a fist
This study says you can fight off temptations by cakes, sodas & sweets by simply tightening up your muscles.
People often tense their muscles when exerting willpower, so doing so in the face of temptation helps them resist the indulgence.Aparna Labroo
40. Buy a bigger fork
- Using a bigger fork =
- You'll take bigger bites =
- Your Brain & You are fooled into thinking you are full making you eat much less =
- You'll lose weight faster & keep it off longer
This fact is backed up by a University of Utah study where people using bigger forks ate 10% less.
41. See yourself eating what you crave
This Carnegie Mellon University study says people who visualize eating what they crave end up eating 61% less. The visualization of eating tricks you into believing you've already had what you crave to significantly reduce your cravings.
42. Craving or Hunger?
Hunger is your body telling you to eat so hunger is actually physiological. Cravings are all in your head so cravings are psychological or fake hunger and,
- You beat hunger by eating but… Eat something that'll help you lose weight
- You beat cravings by waiting them out, dealing with stress and/or give into your cravings as long as you don't eat too much
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