Lose weight without hunger: 13 tips that work!

What happens when you stop eating

In the first six hours, our body doesn't even notice the new tactics. Until then, our brain consumes around 25 percent of the energy. After the six hours, all reserves are used up, the stomach begins to growl and the low blood sugar level causes a bad mood.

Between 6 and 72 hours without food, the body enters "ketosis". In this phase you have only little glucose in the blood. We become "hangry" so hungry and really sour.

But the body also needs energy now. And it also gets it. It begins to burn fat and converts it into fatty acids.

Sounds good, doesn't it? But it has a catch. Because our brain can do very little with the energy from the fatty acid.

So the body comes up with a new tactic: Keto bodies. These are short-chain derivatives of fatty acids. For a short time, this is not a bad method at all. But instead of the usual 100%, the brain now gets only 3/4 of the energy it needs.

Then any amount of water flows out of the body. As a result, the skin becomes dry and blood pressure drops. To get enough strength, the body taps into our muscles. We break down muscle much faster than fat.

When we starve, the body runs a strict savings program. The body temperature is much lower than usual. We freeze and feel incredibly flabby. You can and hardly want to move.

Eating nothing at all is therefore detrimental to concentration, makes you flabby, sour and very unhappy. In addition, such experiments very often end in eating disorders. A plan for losing weight without hunger is needed.

How to lose weight without hunger?

The concept is built on several pillars. On the one hand, of course, on healthy nutrition. But at least as important Movement. Because Lack of exercise is very unhealthy and harms our bodies in so many incredible ways.

In fact, lose weight without starving is not so complicated and it does not cost much.

The secret is a lifestyle with sufficient exercise and a healthy diet. By the way, healthy eating means: versatile, colorful and varied.

Mixed with a few simple tips, you'll manage to Healthy slimming determined. Without having to go hungry.

Why eating colorful is so healthy!

1. with a diet plan

If you don't have a plan, you will quickly lose sight of your goal. Especially then, there is a great danger of falling back into old behavior patterns.

Because we know how difficult varied and healthy food is, we have the We Go Fit Nutrition Plan created. It will help you achieve your goals.

It is often very difficult to eat right. Especially with recipes, you quickly reach the limits of creativity. That's why it's worth making a cooking plan. It's best to plan what you're going to eat for a week in advance.

A conscious diet will not only bring you closer to your dream figure. You will also change mentally. If you eat healthy, you'll be in a better mood and have more power.

So that you can succeed, you can take part in our We Go Fit Program Create your personal nutrition plan. You choose between losing weight, building muscles or clean eating and specify your favorite foods.

We'll put together a nutrition plan that fits your needs and that's 100 % for you. It's very simple. Give it a try :)

Click here to put together your personal nutrition plan!

2. lose weight without starving with plenty of water

Nothing works without water. It is incredibly important if you want to lose weight. Because water is a great appetite suppressant.

If you drink a glass of water before a meal, you will eat less. And thus consume fewer calories.

Very often, when we are "hungry", it is actually thirst. But we usually can't tell the difference. Just try to drink a big glass when you are hungry. As a rule, the appetite then disappears all by itself.

Drink at least 2 liters of water every day. Here the food is not counted, but really only what you drink.

By the way, a glass of water right after getting up gets the circulation going and stimulates the metabolism (+digestion). If you like to forget about it, you can put the glass of water on the bedside table in the evening and start drinking immediately after opening your eyes.

Those who wish can also enjoy a little add fresh lemon juice to the water.

3. be aware of what you eat

Think very carefully about what exactly you eat and observe your eating behavior. Are you the type who likes to snack while watching TV or eat a whole bag of gummy bears at the office?

So don't let yourself be distracted while eating. Consciously take time for eating. Put your cell phone aside, leave the TV off, and you'll automatically eat less.

A study has shown that people up to 10% more foodwhen they are distracted on the side.

It's no wonder that it's then so hard to eat unhealthy foods like sweets. 

4. keep an eye on the calories

Who it is with lose weight without hunger If you want to try something new, you must always keep an eye on the calories. This does not mean that you can no longer eat anything.

But you have to rethink your eating habits a little. After all, excess weight does not develop on its own. Mostly it arises because we eat far too many calories. More than our body needs. It stores the excess energy in the form of fat deposits. And there you have it.

The important prerequisite for kilos to really fall is the calorie deficit. That means for you: In the future, do not eat more than your body really needs. There are a lot of low calorie snacks, which are also quite healthy and taste delicious at the same time.

Are you often overcome by ravenous hunger in the office? Then we have a few really good examples for you. Because especially when snacking, you usually forget to pay attention to the calories.

340 calories: Strawberry vs. fruit jelly

100 gram (so a handful) Fruit jelly have 340 calories. This is the same number of calories that are in one kilogram of strawberries is stuck.

The difference: strawberries are healthy, provide you with liquid and are incredibly tasty. And you probably won't manage to eat 1 kg of strawberries in one go. So you also save calories. Not to mention sugar, artificial flavor enhancers and dyes.

530 calories: Chocolate vs. yogurt with fruit

1 bar of milk chocolate has 530 calories. It's much smarter and healthier to eat a yogurt with fresh fruit instead.

In the photo you can see natural yogurt with strawberries and blueberries. Do you know how few calories the portion in the picture has? Just 120 calories. So you'd have to eat 4.5 bowls of it to get the same amount of calories as milk chocolate.

The difference: yogurt helps to lose weight without hunger. It keeps you full for a long time and stimulates digestion. The fruit provides you with many important nutrients.

Other tasty, low-calorie snacks for the office include celery sticks, bell bell pepper sticks, and fruits and vegetables of all kinds.

One more to go :) This time the lunch. Because here, too, are eaten a lot of empty calories.

Cheeseburger vs. vegetable skillet with shrimp

A cheeseburger has just under 400 calories. But who gets full from just one burger? Most of the time, 2 burgers and a few fries end up on your plate. Quickly you are at 1000 calories. That's already half the amount of calories you should eat all day.

For the same amount of calories, you can eat three large plates of our vegetable skillet with shrimp.

For this, fry shrimp with garlic and add the chopped vegetables. Fry zucchini, bell bell pepper (yellow + red) and eggplant. Season a little with salt and pepper and you're done.

5. eat only when you are hungry

Oh, 12 o'clock time for lunch. But are you really hungry? Or is it just a habit? We often eat out of habit, even though we don't need to.

Don't look at your cell phone or wristwatch, but listen to your inner clock.

If you tend to eat out of boredom, you should distract yourself somehow. Go for a little walk around the block or call up a friend.

6. lose weight without hunger through sufficient sleep

Getting enough sleep is important. Not only for our mood, but also for our weight. Poor sleep is suspected of accelerating weight gain.

A study has shown that children and adults who sleep less than 6 hours have a very high probability of gaining weight quickly.

Because if we get too little sleep, the hormone balance is disturbed, moreover, the motivation for healthy eating and sports decreases. Depending on the person there are large differences in the amount of sleep actually needed.

7. timinig is everything

Lose weight without hunger is possible when our body always has enough energy available. We must not give it too much but also not too little.

To avoid hunger, timing is crucial. The dietary rule in the evening to do without carbohydrates or to reduce them significantly is a secret tip. Through this low carb diet you can lose weight without hunger and with little effort.

This is because carbohydrates cause blood sugar levels to spike quickly. And that makes it more difficult to lose fat overnight.

Instead, you can then have a delicious carbohydrate-rich breakfast in the morning that will keep you full for a long time. Like a homemade muesli with fruit. Or wholemeal bread with Curd cheese spread and lots of vegetables. Looks delicious, right? :)

5 meals a day with a reasonable amount of calories help lose weight without hunger.

Eating regularly keeps the metabolism on its toes and thus lets the kilos fall. But of course only if you eat the right foods.

So get into the habit of eating at the same time every day and focusing on healthy snacks between meals.

8. pay attention to the amount of sugar

If you want to lose weight without hunger, you should definitely reconsider your sugar consumption. Sugar provides lots of calories, but absolutely no nutrients or beneficial properties.

There is sugar in 80% of all processed foods. That's why we say: Stay away from all kinds of convenience foods. Make it yourself is the order of the day. This is not only healthier, but also tastes better :)

If you have a really bad craving, try to distract yourself. It's very likely that it's not hunger, but pure appetite. And you can trick it: go for a walk around the block and take a bottle full of water with you. Go for a walk and drink the water as you go. When you get back, the cravings will be gone.

And if that doesn't help either, you can Eat sweets without table sugar. After all, they are a little healthier.

9. lose weight without hunger thanks to whole grains

Such a delicious baguette is something fine. But unfortunately, like all white flour products, it has a lot of disadvantages.

White flour is suspected of promoting many cardiovascular diseases. Diabetes is also said to be promoted by wheat flour.

White flour has a very high proportion of carbohydrates. There is nothing to be seen of dietary fiber. As a result, the starch in the flour is quickly converted into sugar in our small intestine. And this sugar migrates unhindered into the blood. Here it ensures that the blood sugar level shoots up. But then it also drops again at least as quickly. And when it drops, we're hungry again.

So we also automatically eat a lot more.

Our Tip: Replace white flour with whole wheat flour.

The advantage of whole grain products is that they keep you full for a long time. Our body has a lot of work to do to digest them.

But what is actually the difference?

To do this, you need to know that the grain consists of three parts:

1. The marginal layer. It is very rich in fiber and is also called small.
2. The germ. It is tiny, fatty and responsible for the grain to form a plant.
3. The main part of the grain. It is also called endosperm and is the first food for the plant when it begins to grow.

If the whole grain is milled, wholemeal flour is produced. If only the main part of the grain is milled, white flour is produced - it is largely lacking in calcium, iron, magnesium, chromium and vitamins.

By the way: The misconception that white flour is made from wheat and wholemeal flour from rye is widespread. In fact, wholemeal flour can also be made from wheat, spelt, barley, rye and much more.

Delicious: wholemeal roll with carrots

10. take time for eating

Eating slowly is another key to success if you want to lose weight without hunger. If you allow time for eating and chewing, you will feel fuller more quickly.

Those who eat slowly are said to consume an average of 10 % fewer calories than someone who gulps their food.

If you eat too quickly, you don't give your brain time to hit the brakes. It needs 20 minutes before it realizes that you are full. And that's regardless of how much you've eaten in that time.

11. too much salt makes you fat

Phew, that tastes boring - salt is clearly missing. And quickly dumped another teaspoon of salt on the salad. Do you recognize yourself?

Too much salt is very unhealthy and can prevent you from losing weight. Adults have a daily requirement of 1.4 grams of salt. But since salt also ends up in a lot of convenience products, we consume a lot of it. Women eat an average of 6.33 grams a day and men 8.78 grams. With every gram of salt, the risk of becoming overweight increases by 25 percent.

Because salt is suspected of negatively influencing our metabolism. Our body forms water retention. This leads to swelling of the feet, legs, hands, abdomen and face. In addition, blood pressure rises.

Butter cookie lovers take note: 100 grams - that's 20 cookies - contain 1.5 grams of salt. That's almost as much as 100 grams of potato chips, which contain 1.6 grams of salt. And with a ready-to-serve pizza with salami (5.2 grams of salt), you have already exceeded your daily requirement by more than 4 times.

Our tip: If you want to lose weight without hunger, keep an eye on your salt consumption. Instead of using too much salt, use less and spice up your food with fresh herbs. Parsley, chives, rosemary, basil add a lot of flavor to your food.

12. lose weight without hunger and fast food

Burgers, pizza and ready meals of all kinds combine all the above points. They have a lot of calories. They contain huge amounts of fat, salt, sugar, preservatives and dyes, and very few vitamins and healthy nutrients.

Anyone who regularly cooks for themselves will very quickly find that a frozen pizza or lasagna no longer tastes good. Only after a longer break from fast food do you realize that the taste is actually not delicious at all. A homemade lasagna with fresh ingredients, herbs and without powder from the package then becomes really tasty.

A Study of the University of Bonn shows that fatty and sugary foods prompt the immune system to trigger inflammation. Even after switching to a healthy diet, the risk of developing diabetes, hardening of the arteries and atherosclerosis is increased.

13. plan your meal in advance

When it comes to cooking, you should make a plan. Because if you decide spontaneously and go shopping with hunger, you will make very unwise decisions.

Very many recipes can be prepared at home the night before. So the effort at work or at the university is very low.

Very much, by the way, you can also perfectly prepare and freeze. Like fritters (loaves) of all kinds or sauces.

Lose weight without hunger: your daily plan

That all sounds plausible, doesn't it? But what should you eat when you pursue the goal of losing weight without hunger? Suddenly, many foods that we eat every day are forbidden. What is left over there?

Especially at the beginning of a dietary change it can be quite finkelt. You just don't know what you should and can eat. And that's why we have created a "Lose weight without hunger" daily plan. With many delicious recipes that do not let hunger arise in the first place.

Breakfast that keeps you full for a long time

The healthier and more substantial your breakfast, the longer you won't feel hungry. This means that you will most likely not need a mid-morning snack. But if you do, we've got you covered :)

Wholemeal bread with cottage cheese and fresh vegetables

1 loaf of bread with radishes, peppers, cress, avocado and cottage cheese has 220 calories. It keeps you full for a long time and provides a vitamin and protein kick in the morning.

Mix 1 tablespoon of cottage cheese with fresh chives and a sip of mineral water until creamy. Spread it on the wholemeal bread and garnish the bread with vegetables of your choice. The more colorful the healthier.

If you replace the avocado with a cucumber, you save a lot of calories and end up with less than 180 calories per loaf.

For breakfast, a glass of water with a little fresh lemon juice and a cup of green tea.

Morning snack rich in vitamins

If you want to lose weight without going hungry, you have to hold back on snacks. Because you quickly reach for the unhealthy chocolate bar. But there are many delicious snacks that are incredibly tasty.

Since there is usually little time to prepare in the office, you can prepare your snack at home. We have a delicious smoothie for you.

This smoothie has 200 calories, but thanks to the ingredients it keeps you full for a long time.

Ingredients:

Here come the ingredients you need to prepare it.

• 200 ml coconut water
• 75 gram Greek yogurt
• 100 gram frozen raspberries
• 1/2 beet
• possibly 1 tsp. honey
• 1 TSP Chia seeds*

Preparation:

Boil and chop the beet. Put them in the smoothie maker with all the other ingredients and blend until you get a nice smoothie. Thanks to yogurt and Chia* you will feel really full afterwards.

If you don't like beet, just use lots of other berries like blueberries or strawberries.

Lunch for the Lose Weight Without Hunger Challenge

If you've had a hearty breakfast, treated yourself to a morning smoothie and have already drunk 1.5 liters by lunch, you'll notice that suddenly you're not that hungry anymore.

That's why the shrimp skewer is just right. It does not burden the metabolism, which means that you will not have a midday slump. If that's not enough, you can add a piece of bread to the meal.

With the menu as in the picture you end up with just under 200 calories.

Ingredients:

• 100 gram shrimps
• 1/4 fresh pineapple
• Garlic, pepper, salt, olive oil
• Salad, vinegar and oil

Preparation:

Crush the garlic clove and stir it with a little olive oil. Let stand briefly.

Cut the pineapple into small pieces. Skewer them together with the shrimp. Spread your garlic oil on the skewers.

Served with a crisp salad of peppers, arugula and your choice of veggies.

Afternoon snack for weight loss

And an extra charge of power for the afternoon brings fresh vegetable sticks with yogurt and herbs.

The portion in the photo has about 60 calories.

You can also easily prepare this at home. Simply pack the sticks and the yogurt in separate Tupperware containers and store them in the refrigerator.

Ingredients:

• 1/4 cucumber
• 1/2 bell bell pepper yellow
• 1 carrot
• 2 tablespoons yogurt and fresh herbs

Preparation:

Cut the vegetables into small pieces. And mix the yogurt with the herbs. Done.

Dinner with little carbohydrates

And in the evening we reduce the carbohydrates. There are many delicious low carb recipes where you will definitely not miss the carbohydrates.

The portion on the plate has 220 calories.

With the recipe are a few Cashews* is included. This doesn't make the dish completely carbohydrate-free, but a little cheating is allowed. The nuts also provide healthy fats and are therefore welcome.

Ingredients:

• 1 chicken breast
• 20 g broccoli
• 1/2 onion
• Mung beans sprouts
• Soy sauce
• Cashews*

Preparation:

Chop the broccoli, chicken and onion.

Fry the onion and the chicken until hot. Take both out of the pan.

Pour in soy sauce and let the broccoli florets simmer for a few minutes. Important: Do not forget the lid!

Finally, chicken and onion are added again. And at the very end Cashews* and the sprouts.

Our conclusion

If you have set yourself the goal of "losing weight without hunger", you can easily achieve it. To do this, you first need to analyze your eating habits and lifestyle in detail. Because excess weight doesn't happen on its own. We eat it.

Try to cook for yourself as often as possible and use only fresh ingredients. It is also important that you take time for eating. So nothing stands in the way of the project to lose weight without hunger. :)