42 Ways to Lose Weight Without Being Hungry

1. Use the "Stop Your Cravings" chart below

Click picture for a larger (easier to read) chart
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 that's making you gain weight.

3. Eat more fiber (Raw Fruits & Veggies)

veggies fill you up quicker

Fiber keeps you fuller longer and kills all your sugar cravings. Get fiber by eating fruits (especially apples) & vegetables, whole grains, nuts (almonds are the best) and seeds.

Eating Fiber will help you lose weight faster because it fills up your stomach quicker making you eat less.

4. Make sure at least 30% of your diet is protein

Like fiber, Protein also makes you feel full and keeps you satisfied longer because protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (like cholecystokinin and GLP-1) and in a recent study…

  • This chair trick tightens up your ABdominal muscles pulling them in To make your stomach flatter but,
  • Get Adrian's Plan to actually lose belly fat to TRULY get a FLAT Stomach.

People who drank whey protein 90 minutes before being allowed to eat freely at a buffet table ate significantly less calories than those who did not drink whey protein.

Use this calculator to see how much protein you need to be 30% of your diet.

5. Drink more WATER

When you get dehydrated you will get very hungry because your body will increase your hunger pangs in an attempt to get more water to re-hydrate itself so make sure you're drinking enough water to prevent hunger and You can also drink about 8+ ounces of water before your meals to make you feel fuller quicker so you'll eat less or…

6. You can drink a glass of vegetable juice before meals

Studies have shown that drinking vegetable juice before meals suppresses your hunger by making you eat 135 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 & some veggies for fiber and eat some tuna or baked chicken for protein and if you wash all that down with 12 ounces of water… You may not have any food cravings for at least 3-to-5 hours.

Drinking at least 8 ounces of water with high fiber foods helps the undigested fiber in your stomach expand to make you feel fuller much longer.

8. Eat a small meal every 2-to-3 hours

Doing this also regulates your blood sugar by giving you a constant supply of energy which really reduces your cravings and kills your big appetite.

9. Don't skip breakfast

Skipping breakfast makes your already low morning blood sugar drop even more and this may cause you to have more food cravings during the day and…

You certainly do not want to skip breakfast if your job or lifestyle is stressful as this will make your cravings even worse but on the other hand…

10. Skip breakfast & Try Intermittent fasting

It may be tough for you at first to skip breakfast and fast for 12+ hours a day but Intermittent fasting will progressively eliminate your cravings and you will not be as hungry all the time plus…

Intermittent fasting is a good dieting trick to help you burn fat faster but whether you skip or eat breakfast depends on what is best for you when dealing with hunger & cravings to help you lose weight faster.

11. Drink or supplement with Green Tea

Green tea by itself is a potent fat burner but green tea is also a potent appetite suppressant because just like protein…

Green tea also forces your body to release the appetite suppressing hormone CCK (cholecystokinin).

12. Have an egg for breakfast

Studies found that an egg for breakfast helped overweight people feel more full over 24 hours than a bagel-based breakfast of equal calories and the people who ate the egg breakfast ate 330 calories less during the day.

After an 8-week study the people who had eggs for breakfast instead of bagels lost 65% more weight and they lost 16% more fat.

The reason why 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 makes you hungry because it makes a hunger hormone called neuropeptide Y according to researchers at University if Western Ontario.

14. Don't get stressed out

When you get stressed out you usually overeat because your body releases a hormone called Cortisol that makes you hungry and if you have a hard time coping with stress Look at these 100 ways to relieve stress.

15. Understand why you go on a binge

triggers of binges

16. Battle PMS cravings with Calcium

Research has shown that women who take calcium supplements or consume at least 1 serving of dairy products daily (like yogurt, skim milk, or low-fat cheese) about 2 weeks before menstruation will significantly lower their cravings during PMS for bad foods that make them gain weight.

17. Use these 2 words to stop cravings

2 words to stop cravings

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).

Doing numbers 1-to-4 & especially #5 will help reduce your cravings for refined carbs or sugar.

19. Limit your salt intake

Salt also makes your cravings worse and too much salt also causes you to gain unwanted water weight - See how to lose water weight for more info but try to use herbs & spices instead of salt.

20. Take a whiff of Vanilla scent to curb cravings

The sweet smell of vanilla tricks you into thinking you already satisfied your cravings for sugars.

21. Eat on blue plates

It may sound weird, but research does show that blue is a natural appetite suppressant so try to use blue silverware, napkins, etc. whenever you eat and on the flip side…

Red, yellow, and orange have been shown to increase your appetite and make you eat more.

22. Make sure you're getting enough sleep

Not getting enough Sleep makes your body release a hunger causing hormone called Ghrelin that makes you want to eat more.

Get at least 7 hours of sleep so you can lower your Ghrelin levels and increase the levels of the fat burning & appetite suppressing hormone Leptin.

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 where you'll actually bore yourself into losing more weight by not having any variety in your diet.

The women in this study started eating 100 calories less just after their first week of being on a the 'boredom diet' or eating the same foods everyday. The video below shows how one guy lost 50 pounds eating the same thing daily…

24. Wait Out a Craving

Most cravings pass within 20 minutes because they're usually all in your head so you can survive these "fake cravings" by taking your mind off your cravings doing other things such as checking your email, looking at TV or hanging out with friends.

To tell the difference between a real hunger or just an emotional craving… If your hunger has increased after 20 minutes then you're seriously hungry and even an apple will look delicious!

25. Use spices instead of sugar & salt

Use spices like cinnamon, cloves or ginger for flavor which will help you lose weight instead of sugar & salt that makes you FAT because cinnamon, clove and ginger will decrease your sugar cravings by lowering your blood sugar levels and…

26. Add more hot spices or spicy foods to your meals

Spicy foods can reduce your appetite by increasing your body's norepinephrine and epinephrine levels (see 30+ spices & spicy foods for weight loss) but…

Canadian researchers found that people who ate appetizers with hot sauce ate 200 less calories than people who did not use hot sauce and…

Another study in the British Journal of Nutrition found that 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 and Leptin basically tells you that you're full and you need to stop eating and according to a study in the Journal of Sports Science & Medicine…

People who did 30 minutes of weight loss workouts ate 500+ fewer calories a day and to lose 1 pound of FAT every week or 50 pounds a year - you just have to eat 500 fewer calories a day.

Exercise also decreases the hormone that increases hunger (ghrelin) and the more intense your exercise is = the less hungry you will be.

28. Use a Fat Burner

Outside of eliminating hunger for faster fat loss… Fat burners like Lipo-6 or Hydroxycut can give you more energy to help you workout longer and harder leading to more calories burned when working out.

29. Take Vitamin B-3

Taking Vitamin B-3 will help lower your sugar cravings and it will also help suppress your alcohol cravings as well.

30. Have a cheat day or a cheat meal

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

Eating anything that contains capsaicin like chili peppers or hot sauce will reduce your hunger because according to the European Journal of Nutrition…

Capsaicin both lowers the hunger inducing hormone ghrelin while increasing the hunger suppressing hormone GLP-1.

32. Take a 15 minute walk

U.K. researchers found that 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 so 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 will help lower your cravings more than eating milk chocolate according to research from the University of Copenhagen.

The bitter taste of dark chocolate signals the body to decrease your hunger and the steric acid content in dark chocolate helps slow digestion (like fiber does) to help you feel fuller longer.

Just make sure that the chocolate you eat is made up of at least 70% cocoa.

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 long periods of time but…

This does not mean you can eat the processed potatoes like french fries or potato chips that are 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 done in the Journal of Cell Metabolism because during digestion…

These good fats are converted into a compound that 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 and the Omega-3 fats increases your blood levels of the appetite suppressing hormone leptin.

39. Make a fist

A new study found that by simply tightening up your muscles can help you fight off temptations brought on by bad foods such as cakes, sodas & sweets and according to Aparna Labroo who conducted the study…

"People often tense their muscles when exerting willpower, so doing so in the face of temptation helps them resist the indulgence."

40. Buy a bigger fork

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

A study done at Carnegie Mellon University showed that people who visualized themselves eating what they craved ended up eating 61% less than those who did not use visualization before eating what they craved and the reason this happen is…

The visualization of you eating what you crave tricks you into believing you've already had what you crave and this helps you to significantly reduce your cravings.

42. Craving or Hunger?

Hunger is your body telling you to eat so hunger is actually physiological and cravings are all in your head so cravings are psychological or fake hunger and…

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Adrian Bryant created NowLoss.com

Adrian Bryant NowLoss.com

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1-40 of 124 Comments


I have a question. You know when your weight gets stuck at a certain phase and then it doesn't go down. So I watched some Dr. Eric Berg youtube videos. I know everyone has a different school of thought but basically in-order to lose weight according to him we should eat only 2-3 meals a day plus eat LOTS of vegetables to detox the liver. Do you think that is my issue, i have to detox my liver? I was trying to consume 4 meals a day earlier, but after watching his videos, I think maybe I am increasing my insulin levels every two hrs which is not good?

I am 5'9 inches
24 yr old
weight: 168 pounds

I want to get down to 140 pounds, but its like my weight just gets stuck. Doesn't go down so easily.

Please help!

January 08, 2018


I am a 54 year old female needs help. I had pneumonia from working long hours 17 -22 hr shifts and from high exposure in healthcare job. Being home for months in bed most of the day, not moving, eating like a pig, also with severe arthritis in ALL joints mainly extremities (legs, feet, arms and hands). I am now recovered and can’t stand to look at my disgusting fat body at 5’7 1/2 “ & 182 pounds in the mirror. Desperately need 50 pds off by early May (under 5 months) for upcoming special event. Started physical job standing and bending for 11 hrs/ 3 times weekly. I need help to find a low effort, low cost, eating plan and some sort of exercise for my beat up body. I am very depressed due to needing to be caregiver for partially disabled family member and also needing to find yet another part time job mortified how I ‘let myself go’ and ended up so uncomfortable in my own skin. Note: junk food for other’s always around me

December 17, 2017


Can u please fix your insane run-on sentences?! the "drink more water" paragraph is literally one sentence. Just have someone edit this & it will come across much more credibly!

August 11, 2017

Adrian Bryant

thanks for the help. What exactly is a run on sentence and can you show an example of how to improve

August 12, 2017


Let go of sentence structure syntax errors. It is an AMAZING gift having a FREE site to assist in weight loss. I applaud each and every post- even those that are grammatically incorrect!!!

December 17, 2017


What does that mean to have 30% of your diet be protein?are people supposed to have a carb, protein and vegetable at every meal?

August 05, 2017

Adrian Bryant

it means that if you eating 1000 cals then 300 of those should be protein. use this tool

August 05, 2017


Your ideas for losing weight are really great. After the start to reading your blog, I found it really enjoyable and helpful for me.

March 06, 2017


Hi I am 5"6 weighting 260 need to lose 80lbs

February 03, 2017

Adrian Bryant

start here

February 04, 2017


Hi! I'm 53 years old, I had to gave my big colon removed cause it was cancerous, this was in 2010. My digestive system is risen havic, I can't eat alot of my favorite foods for I get bowel blockage, I've been in the hospital 6 times, no fun, I'm soo hungry all the time an when I give in to my hungar pains I eat to much an I have problems like I feel soo full an have a hard time digesting what I ate, then my bowel movements slow way down an I have alot of stomach pains, I tried to ignore the hunger pains I have but not having any luck, i'm soo frustrated an at my wits end. I have got to get a hold of my hunger pains. I can't afford to go to the hospital, I've been in there to much, an it's no fun gettig a bowel blockage it hurts like someone's riping your guts out, I've tried doing the vinegar method it works for a bit the I'm hungry. I've tired warm tea's an adding vinegar even coffee, I hope you can help I'm in despatate need of some advise, I don't want to end up in the hospital cause I eat too much an get a bowel blockage. Thank you for taking time out to read my complainant, lol. I hope you can help me, really appericate any feed back, thanks, Lisa

October 25, 2016

Adrian Bryant

ive read this but before i can do anything you need to ask a doctor first but im guessing you have and all i can say to that is to show this list to your docotor to see if it is ok to use these tips with your condition

October 25, 2016


I'm 22 years old and I am 5ft 5inches. I weight 184 pounds and I would really like to get down to at least 180 pounds and more! I suffer from PCOS which means it's really difficult to lose weight. I'm not generally a healthy person, you can blame my computer for that!

I would really love to have some simple exercises too since I feel a lot of pain within my neck, back, chest and shoulders daily.

July 31, 2016


What's a good meal plan diet for someone who works 12 hours night shift?

July 22, 2016

Adrian Bryant

this meal plan here works if your goal is to lose weight

July 22, 2016


I'm am an over the road truck driver and I really don't have time to exercise. What is your suggestion that I can do. I picked up 80 pounds and I'm 45 and it's getting hard to get rid of my stomach.

April 27, 2016

Adrian Bryant

do you have 10 minutes? see this

April 28, 2016

Marie Newport


I have always been slim but now at 15 weeks pregnant I have put on far more weight than is recommended. This has mainly been due to cravings, which I have never experienced before. Have you got any tips to help curb the cravings when pregnant. I don't want to put on a whole heap of fat just because I am pregnant.

July 04, 2015

Adrian Bryant

the tips on here should help but no... I have no tips for curbing cravings while pregnant

July 05, 2015


Hi Adrian,
I'm a 20 yr Indian old girl, I weigh 178 pounds. I live and work inside my university campus in India. our university canteen does not give any healthy choices. so, I don't have an option other than to eat calorie rich Indian food in the hostel mess.we aren't allowed to cook in hostel rooms. I really want to lose weight.
I can get fruits and veggies from the outside but after long hectic study and work hours I always end up eating at the mess to satisify my hunger and taste buds. I dont have any exercise equipment either. how do I shed all these extra pounds?

May 24, 2015


Im 17 years old , im a girl and im 165 cm i have 66 kg and i feel shame whereever i go because of my weight , i have try a lot of diet but it fails . And i cant go to the gym because i have no time for that , so can you please help me to lose my weight?

September 19, 2014

Adrian Bryant

use this workout and this diet

September 20, 2014


Hi Adrian i'm 27 years old. My weight is 83kg and my height is 179 cm, my goal is to lose around 10
kilos, I have already lost 10 kg but my problem is losing my stomach fat and my cheast fat, i'm ashamed from them,
Can I lose 10kg in one month? Which diet and workouts should you advice me plz?

June 13, 2014


Hi Adrian,
I'm 16 and on crutches due to a sports leg injury. I will be put for a long time and I've already gained 2 lbs in the past week. Are there any sitting down exercises I can do to help stay fit?

May 09, 2014

Adrian Bryant

see this

May 11, 2014


I'm going on vacation in about a month and a half. I'm looking to loose about ten pounds. Problems areas are my stomach and love handles. What would you suggest?

January 13, 2014



Red pepper may seem like an unlikely source for weight loss. However, it is a good idea to keep a shaker of red pepper on hand. Red pepper is known to curb appetite for hours after consumption. It also is known to create a thermic effect on the body that causes it to metabolize fat faster.

November 18, 2013


Hey Adrian,
I am 16 years old. about 5'5 and weighing around 63kg,I NEED to lose weight. I want to lose weight and stop being told I move like a rolling ball.....whenever I try a workout plan,something always happens to stop it and completely discourage me. I was really skinny until two years ago...and then the fat just took over.what can I do??...please save me.

October 30, 2013


I am 16 years old. about 5'5 and weighing around 63kg,I NEED to lose weight. I want to lose weight and stop being told I move like a rolling ball.....whenever I try a workout plan,something always happens to stop it and completely discourage me. I was really skinny until two years ago...and then the fat just took over.what can I do??...please save me.

October 30, 2013


Hi Bella, I am Five foot one, and weight one-hundred pounds. I am also thirteen. To keep myself trim, I do as many pushups and I can, as many situps as I can, and hold squat position as long as I can. I also avoid extremely fatty/processed foods. This does not keep me skinny, but it keeps my stomach flat and toned and love-handle free. If you do this every day, I am positive you will get the same results.

(When I started I weighed 20 pounds more.)

May 28, 2014


I just wanted to add black coffee to the list. I have read that there is research to prove that the process of roasting coffee beans releases an appetite suppressing chemical. This goes for decaf as well because it is not the caffeine that does this. I can kill a craving immediately with a hot cup of decaf or sip on iced coffee throughout the day. Just don't add sugar! Have you heard anything about this?

October 19, 2013


Hi handsome Adrian,
You said egg is a good apetite suppressant. So consume it everyday. But my question is , isn't it's yellow part is full of fat and bad for health? Will it increase our weight? Sorry, because everyone here warn me that consume only white part, but A BIG NO to yellow part. So what do I do Adrian?

July 07, 2013

Adrian Bryant

you can eat whatever you want and still lose weight. it'c all about how much you eat. see this

July 09, 2013

  • After the broom makes your waists smaller,
  • Get Adrian's Plan to Lose the leftover belly fat for an even smaller waist.

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