Crystal Nelson
It is the dream of many people: losing weight without dieting and feeling hungry. If you want to lose weight healthily, you can primarily achieve a lot with the right diet: Some foods help you lose weight that keeps you full for a long time, stimulates your metabolism, and allow you to lose weight without feeling hungry.
Losing weight without dieting can be the better way in the long run. Millions of women and men know what it’s like: When you struggle with your body to get rid of the excess pounds, slip from one crash diet to the next, only to experience the unpleasant yo-yo effect afterward.
According to the Federal Statistical Office, over 53 percent of adults in Germany were overweight in 2017. That is, they had a body mass index (BMI) of over 25. Too little exercise, poor diet, and stress are often the triggers for overweight and obesity. Dieting can help you lose weight quickly. However, after the diet is over, many fall back into old eating patterns and usually eat even more than before the diet.
How important is diet when losing weight?
If you want to lose weight healthily, doctors recommend a permanent change in diet. Losing weight without dieting is about getting to know your body better and losing weight by changing your diet. In general, the following also applies: You only lose weight if you create a calorie deficit, i.e. if you use up more energy than you consume.
But how exactly do you do that? If you also follow a plan that makes food suggestions in some way, isn’t it also a diet?
Can you lose weight without starving yourself?
So-called intuitive eating follows a different approach. True to the motto: The body knows best what it needs and when so that it can function properly. Because nobody is naturally fat. Losing weight without dieting is very easy. The only rule is: don’t diet! Eat intuitively, it takes a little practice and, above all, some getting used to, but over time it will become easier and easier.
The basic principle is simple: you can eat whatever you want. Because several studies show that people who allow themselves everything automatically eat a balanced diet. Once the allure of the forbidden is gone, give your body space to trust its healthy intuition again.
Will I get full while losing weight without dieting?
Far too often we eat on the side and do not even notice what and how much we are stuffing into ourselves. Unfortunately, we also deprive our bodies of the opportunity to show when we are full. The enjoyment also falls by the wayside. As a result, you don’t feel satisfied even after a meal, and in the worst case, you grab the next calorie bomb.
So an important rule for losing weight is to stop when you are full. It is important to eat consciously and enjoy every bite. During the meal, feel inside yourself again and again and ask yourself: am I full? If so, leave the rest.
Which foods are suitable for losing weight?
The good news first: If you want to lose weight healthily, you have to eat. Because only a body that is sufficiently supplied with all nutrients can perform, run at full speed, and ultimately lose weight. Some foods are great for losing weight. Protein-rich food, for example, provides valuable amino acids that help maintain and build muscle. They also fill you up and don’t spike your blood sugar levels. Food cravings don’t stand a chance.
So if you want to lose weight without dieting, you should try to integrate protein-rich foods into each of the three main meals. That could be a delicious low-fat quark with fruit for breakfast, chicken with crunchy vegetables for lunch, and a hearty omelette with mushrooms and salad in the evening.
It is also important to take breaks from eating: give your body about four hours to digest after eating. This normalizes the blood sugar level and less of the fattening hormone insulin is released.
