Do you struggle with losing weight or want to shed pounds faster? You’ve come to the right place. Get ready for weight loss without the constant battle of hunger.
The traditional advice for weight loss—eat less and move more—requires a lot of discipline. Counting calories, hours of daily exercise, and suppressing hunger? At DietDoctor, we think that’s unnecessary suffering and likely a waste of your time and energy.
People often give up. The intense focus on calorie counting hasn’t made much progress in reversing the obesity epidemic. Thankfully, there might be a better way.
The bottom line? Calories aren’t the only factor in weight loss. Hormones also regulate your weight. By reducing hunger and controlling fat-storing hormones, you may find it easier to shed excess pounds.
Top 18 Weight Loss Tips
Are you ready? Let’s start from the top of the list (most important) and work your way down as needed. Click any tip for a detailed explanation. Maybe the first piece of advice is all you need?
- Choose a Low-Carb or High-Satiety Diet If you’re looking to lose weight, start by cutting out sugar and starch (like bread, pasta, and potatoes). This is not a new idea; for over 150 years, many diets have focused on eating fewer carbs for weight loss. What’s changed is that modern scientific studies now back up the benefits of low-carb diets, showing they are at least as effective, if not more, than other diet methods.The problem with the old “just eat fewer calories than you burn” advice is hunger. Most people don’t like being hungry all the time and may eventually give up, leading to “yo-yo dieting.” While weight loss is possible with any diet, some approaches make it easier and others harder.The biggest benefit of low-carb diets is that they can reduce your hunger, which leads to eating less. Studies show that even without counting calories, people on low-carb diets tend to eat fewer calories. This means calories matter, but you don’t need to obsessively count them.Research, including a 2012 study, showed people who had lost weight burned more calories on a low-carb diet than on a low-fat diet during weight maintenance. According to the researchers, this metabolic advantage is like getting an extra hour of moderate-intensity exercise every day without doing anything extra.Reducing carbs is not the only way to lose weight without feeling hungry. High-satiety foods—those rich in protein, low in energy density, high in fiber, and low in reward-seeking qualities—can help you achieve your health and weight loss goals. This type of eating works with many diets, including keto and low-carb.Bottom line: Low-carb diets reduce hunger, making it easier to eat less, and may even boost fat burning. Study after study shows low-carb works for weight loss and improves health markers. Higher satiety eating can also help you lose weight without the constant battle with hunger.
- Eat When Hungry Eating when you’re hungry may seem obvious. If you’re not hungry, you likely don’t need to eat. When following a low-carb or keto diet, your body’s hunger and satiety signals become more reliable. This means you can eat based on your hunger levels.Some people eat three meals a day with occasional snacks, though frequent snacking could mean you’re not getting enough protein, fibrous veggies, or fat for satiety. There is some evidence that frequent snacking may hinder weight loss. Others eat just one or two meals a day without snacking. Do what works for you, but the key is to eat only when you’re hungry.Studies show that low-carb and higher protein diets (20% of daily calories from protein) can reduce hunger.
- Eat Real Food Don’t get fooled by clever marketing of “low-carb” products. A successful low-carb diet should focus on whole, minimally processed foods. Think meat, fish, vegetables, eggs, butter, and nuts—foods that humans have consumed for thousands of years.Avoid low-carb products marketed as substitutes for high-carb foods like cookies, pasta, ice cream, and bread. Many of these products are still high in carbs and may hinder your weight loss goals.For instance, “low-carb” bread made with grains is usually not truly low carb, and low-carb chocolate often contains sugar alcohols like maltitol, which can be partially absorbed by the body and affect blood sugar and insulin levels.Two simple rules to avoid being misled:
- Don’t buy “low-carb” versions of high-carb items unless you know the ingredients.
- Avoid products that use the term “net carbs” to avoid confusion.
- Eat Only When Hungry When eating a low-carb or higher satiety diet, aim to eat only when you’re hungry. If you’re not hungry, don’t eat. Unnecessary snacking can slow weight loss. Common pitfalls include:
- Dairy products: Cheese and cream can be satisfying but eating too much when you’re not hungry can be an issue.Nuts: It’s easy to overeat nuts, especially salted varieties. Use a small portion instead of eating straight from the bag.Low-carb baking: Even if made with almond flour and sweeteners, low-carb treats can lead to overeating if you’re not truly hungry.
- Measure Your Progress Wisely Tracking weight loss can be more complicated than just watching the scale. The scale measures total weight, not just fat, and can fluctuate due to factors like water retention. To track fat loss more accurately, measure your waist circumference or use a body composition test like a DEXA scan.Measure your waist size and check health markers like blood pressure, blood sugar, and cholesterol regularly. These markers often improve on a low-carb diet, even before significant weight loss.
- Be Persistent It often takes years to gain excess weight, so losing it quickly can be unrealistic. Focus on steady, sustainable progress. Aim for realistic expectations—losing 1-3 pounds in the first week, followed by a steady 0.5-1 pound per week.Hitting weight loss plateaus is normal. Stick with your plan and make adjustments if needed. Sustainable weight loss requires long-term lifestyle changes.