How to Lose Fat Without Feeling Hungry All the Time
If you’ve ever tried dieting, you’ve probably experienced it.
Day one feels easy. Day two, meals are smaller but still doable. By day three, hunger hits hard.
Suddenly, food is all you can think about. Cravings ramp up, and sticking to the plan feels impossible.
Most people assume this is just part of dieting. That losing weight means constant hunger and all it takes is more discipline.
But that’s not the case.
The truth is, hunger doesn’t always come from being in a calorie deficit. It comes from how that deficit is created.
Many people simply cut their usual meals in half. If they normally eat two full plates of food, they shrink it to one. Same food, less of it.
Of course, that leaves you hungry. And once hunger builds up, cravings win, willpower breaks, overeating happens, and the cycle repeats.
So, how do you get leaner without fighting hunger every step of the way?
Here are six practical strategies.
1. Focus on food quality, not just calories
Calories drive fat loss, but not all calories keep you satisfied the same way.
Take a donut and an apple. Both are enjoyable, but one is 400 calories while the other is 100. You’d need four apples to match the donut’s calories and good luck finishing them. That’s because whole, nutrient-dense foods fill you up more per bite.
At first, cravings for highly processed, calorie-dense foods can feel like a battle. You’re used to reaching for them, and your body expects that quick hit of taste and energy. But over time, as you shift towards more whole, minimally processed foods, something changes. Many of our clients actually find themselves craving nutrient-dense meals because they feel better, stay fuller for longer, and have more energy.
That doesn’t mean cutting out your favourite foods completely. That is not the goal, it’s balance. You want to enjoy the “super tasty” stuff in moderation without letting it derail your progress. When you build most of your meals around whole foods, fitting in treats occasionally becomes easy without slowing down fat loss.
2. Make protein and fiber your foundation
Protein and fiber are the two biggest allies against hunger.
Protein slows digestion, stabilises blood sugar, and keeps you satisfied longer. Fiber adds bulk to your meals without piling on calories, helping trigger fullness signals.
When you combine them, it’s a simple way to stay full while still hitting a calorie deficit.
Build meals around foods like lean meats, fish, beans, lentils, oats, Greek yogurt, berries, and plenty of vegetables.
3. Time your meals wisely
It’s not just what you eat, it’s also when you eat it.
People who eat a solid breakfast and spread meals consistently through the day often experience fewer cravings and more stable energy.
Compare that to saving most calories for a massive dinner. Yes, it feels good in the moment, but if you’re heading to bed right after, that fullness doesn’t serve you much.
Spacing meals in a way that works for your lifestyle can make sticking to your plan far easier.
4. Pay attention to hidden factors
Sometimes hunger isn’t about food at all.
Poor sleep can lead to eating 400 to 500 extra calories the next day without realising it. Dehydration can feel like hunger when it’s just thirst. Eating at irregular times can confuse hunger signals and make cravings worse.
These aren’t complicated fixes. Just becoming more aware of them can make a big difference.
5. Watch out for liquid calories and “health halos”
Smoothies, juices, syrups in coffee, and even so-called healthy snack bars might sound like good options, but they often don’t keep you full. Liquid calories don’t trigger the same satiety signals as solid foods.
Think about apple juice versus an actual apple. The juice goes down in seconds and leaves you just as hungry, while the whole apple takes longer to eat, provides fiber, and helps you feel satisfied.
The same goes for oils and dressings. A tablespoon of olive oil adds 120 calories to a meal without giving you any fullness in return. Used in moderation, oils can be a healthy part of your diet, but it’s easy to pour too much and rack up calories you don’t notice.
Coffees with syrups and flavourings are another hidden source. They can turn a simple drink into a 300–400 calorie hit without offering much satiety.
6. Eat with awareness
It’s not just what you eat, it’s how.
Many people rush meals or eat while distracted, and research shows this leads to eating more and feeling less satisfied. Simply slowing down, chewing properly, and eating without your phone or TV can make a noticeable difference.
When you give your body time to register fullness, you’ll often find you need less food to feel satisfied.
7. Understand that hunger isn’t always physical
Sometimes what feels like hunger is actually boredom, stress, or habit.
Checking in with yourself by asking “am I truly hungry, or am I looking for comfort” can stop unnecessary snacking before it starts.
This isn’t about ignoring hunger, it’s about learning to tell the difference between physical and emotional needs.
8. Stay consistent on weekends
A lot of people stick to structure during the week, then undo their progress on Saturday and Sunday. The same principles, protein, fiber, whole foods, and balanced meals, matter just as much at the weekend.
Finding ways to keep your approach consistent across all seven days is what leads to real results.
9. Expect an adjustment period
The first week or two of changing your eating habits will always feel harder. Cravings are stronger, old habits are still there, and your body hasn’t fully adapted yet.
The good news is this doesn’t last forever. As your body adjusts, hunger becomes easier to manage and the pull towards ultra-processed foods starts to fade. Over time, many people are surprised to find themselves actually wanting more nutrient-dense meals because of how much better they feel.
It’s worth remembering that progress takes time. Patience really is key. There will be days where you feel on top of the world and others where it feels tougher, and that’s completely normal. Ups and downs don’t make you weak, they make you human.
The real win comes from staying consistent, not chasing perfection. Keep showing up, keep making the next best choice, and the results will take care of themselves.
The takeaway
Dieting doesn’t have to mean constant hunger.
Hunger isn’t a battle you just push through, it’s something you can manage with the right strategy.
When you build your approach around food quality, protein, fiber, meal timing, and lifestyle habits, fat loss becomes far more sustainable.
Please feel free to message me if you have any questions!
Struggling With Hunger? These 12 Strategies Will Help You Gain Control
At the start of a diet, hunger can feel relentless. This is completely normal. When you reduce your energy intake, your body recognizes the drop in available energy and responds by increasing levels of hunger hormones like ghrelin. It’s your body’s way of nudging you to restore balance. While this is natural, it doesn’t mean you’re destined to feel hungry all the time. With the right strategies, you can manage hunger effectively and stick to your plan.
Here are 12 practical ways to take control of hunger—and actionable tips to help you implement them.
1. Food Volume
The more food you can eat per calorie, the better. For example, you can eat a huge portion of broccoli for the same calories as a small drizzle of olive oil.
Practical Tip: Keep frozen vegetables at home—they last for months, take minutes to prepare, and pair easily with a protein source for a quick, high-volume meal.
2. Fibre
Fibre is a hunger-busting powerhouse. It slows digestion, adds bulk to meals, and even triggers hormonal responses that make you feel more satisfied.
Practical Tip: Add foods like beans, lentils, or chia seeds to your meals. They’re easy to incorporate into salads, soups, or smoothies for an extra fibre boost.
3. Avoid Liquid Calories
Liquid calories tend to be far less satisfying than solid food. This ties into the concept of "viscosity" in hunger research, which essentially refers to the thickness of foods.
Practical Tip: Swap sugary drinks and juices for water, tea, or black coffee. If you like smoothies, make them thicker by adding frozen fruits or Greek yogurt.
4. Minimise Highly Palatable Foods
The tastier a food, the easier it is to overeat. Limiting access to calorie-dense, highly processed foods—or saving them for controlled portions—can make a big difference.
Practical Tip: Portion out snacks like crisps or chocolate into single servings instead of eating straight from the bag. It helps you stay mindful.
5. Prioritise Protein
Protein is important for satiety, but its impact is often overestimated. If your intake is already above 100g per day (for women), the extra protein won’t dramatically curb hunger. However, if you're falling short, increasing protein is a great starting point.
Practical Tip: Prepare quick, high-protein options like boiled eggs, Greek yogurt, or pre-cooked chicken to grab when hunger strikes.
6. Reduce Variety Within Meals
Ever notice you’ve always got room for dessert, even when you’re “full”? Variety within meals keeps your appetite stimulated. Simplify your meals, and you’ll naturally eat less without feeling deprived.
Practical Tip: Stick to one main dish per meal, like a protein and two sides, instead of laying out multiple options.
7. Limit Snacking
Snacking can quickly derail mindful eating. Focus on eating larger, balanced meals instead of grazing throughout the day. This helps control hunger and reduces the likelihood of overconsuming calories.
Practical Tip: Plan and prep three balanced meals each day to reduce the temptation or need for snacking.
8. Set Consistent Meal Times
Your body thrives on routine, and hunger is no exception. Sticking to regular meal times helps regulate hunger hormones and reduces cravings.
Practical Tip: Set alarms for meal times to build a habit of eating at consistent intervals throughout the day.
9. Curate Your Food Environment
Control what’s visible in your kitchen. Keep tempting foods like sweets, cakes, and chocolate out of sight (and ideally in their own cupboard).
Practical Tip: Store healthier snacks like fruit or nuts in clear containers on the counter, and keep treats tucked away in opaque containers.
10. Slow Down Your Eating
Eating too quickly can leave you feeling unsatisfied. Slow down by drinking water with your meals, focusing on the food in front of you, and avoiding distractions like phones or TV.
Practical Tip: Set your fork down between bites and aim to take at least 15–20 minutes to finish a meal.
11. Understand Energy Balance
The bigger the calorie deficit, the more hunger you’ll feel. While this seems obvious, extreme low-calorie diets can sometimes suppress hunger due to ketosis or the simplicity of your food choices.
Practical Tip: Avoid drastic calorie cuts and aim for a moderate deficit that you can sustain long term—usually around 10–20% of your maintenance calories.
12. Consider Low-Carb Diets
Low-carb diets often result in less hunger. Why? They naturally include more high-volume, high-protein foods and reduce the variety and palatability of your diet—all factors that help you feel fuller.
Practical Tip: Experiment with lower-carb swaps, like cauliflower rice or zucchini noodles, to increase food volume without increasing carbs.
Hunger is a natural response to dieting, especially at the beginning. But with these strategies and practical tips, you can manage it effectively and stay on track with your goals.
Your Fat-Loss Questions Answered.
When it comes to fat loss, there’s no shortage of opinions, plans, and advice floating around. It’s easy to get overwhelmed, especially if you’re short on time and energy. But the truth is, most fat-loss journeys boil down to a handful of core questions. Let’s cut through the noise and get to the answers—practical, no-BS, and grounded in science.
1. What’s the Best Diet for Fat Loss?
The best diet is the one you can actually stick to. Research shows that adherence is the key to long-term success, whether you’re following low-carb, keto, or intermittent fasting. The common denominator? A calorie deficit—eating fewer calories than you burn.
Here’s what matters most:
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Protein focus: Aim for 0.8–1.2 grams of protein per pound of body weight. Protein helps you feel fuller for longer and preserves muscle as you lose fat.
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Whole foods: Build your meals around minimally processed foods. They’re more satisfying and nutrient-dense than ultra-processed options.
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Flexibility: Allow room for the foods you enjoy. Restriction often leads to bingeing, but a flexible approach keeps you consistent.
The takeaway? Find a plan that works for your lifestyle and priorities. It doesn’t have to be perfect—it just has to be sustainable and a way of eating that you actually enjoy.
2. How Much Should I Exercise to Lose Fat?
Exercise is a tool to support fat loss, but it’s not the main driver—your diet is. That said, it plays a critical role in maintaining muscle and overall health.
Here’s the breakdown:
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Strength training: Lift weights 2–4 times a week. Resistance training helps you preserve muscle, which keeps your metabolism from slowing down as you lose fat.
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Cardio: Add 150–300 minutes of moderate-intensity cardio weekly (or equivalent high-intensity work). It’s great for heart health and burning extra calories.
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NEAT (Non-Exercise Activity Thermogenesis): Daily movement like walking, cleaning, or fidgeting adds up. Hitting 8,000–10,000 steps a day can make a big difference.
The goal isn’t to exercise more—it’s to exercise smarter. Combine strength, cardio, and daily movement for a balanced approach.
3. How Do I Handle Cravings and Hunger on a Diet?
Cravings and hunger are normal when you’re in a calorie deficit, but they don’t have to derail you. Here’s how to stay in control:
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Protein and fiber: Both keep you full longer. Protein reduces hunger hormones, and fiber slows digestion. Think chicken, eggs, veggies, and oats.
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High-volume foods: Fill up on foods with fewer calories per bite, like salads, soups, and water-rich fruits and veggies.
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Stay hydrated: Thirst is often mistaken for hunger. Drink 2–3 liters of water daily, especially if you’re active.
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Plan your meals: Sticking to a regular eating schedule can prevent mindless snacking.
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Keep treats in the mix: Cutting out your favorite foods completely can backfire. A small portion here and there won’t ruin your progress.
Hunger is part of the process, but smart planning can make it manageable.
4. Why Am I Not Losing Weight Even Though I’m Eating Healthy?
“Healthy” doesn’t always mean “low-calorie.” Foods like nuts, avocados, and whole grains are nutritious but calorie-dense. If you’re not losing weight, here’s what to check:
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Portion sizes: Even healthy foods can lead to weight gain if eaten in excess. Use a food scale or track your intake for clarity.
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Hidden calories: Oils, dressings, and sauces can add up quickly. Be mindful of these extras.
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Stress and sleep: High cortisol levels from stress can lead to fat storage, especially around your middle. Lack of sleep disrupts hunger hormones, making you crave more food.
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Your deficit shrinking: As you lose weight, your body burns fewer calories. Adjust your intake or increase activity to keep the deficit going.
If you’re not seeing progress, refine your approach and track your results. Small tweaks can have a big impact.
5. How Do I Stay Motivated During My Fat-Loss Journey?
Motivation is great for getting started, but it’s discipline and habits that keep you going. Here’s how to stay on track:
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Set clear goals: Focus on what you want and why it matters. Break big goals into smaller, manageable steps.
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Track progress beyond the scale: Look for wins like better energy, strength, endurance, or how your clothes fit.
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Celebrate milestones: Reward yourself for sticking to the plan. New workout gear or a night out can keep you feeling good about the process.
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Find support: Whether it’s a coach, a workout buddy, or an online community, accountability helps.
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Focus on the process: It’s not about perfection; it’s about showing up every day. Small wins compound over time.
Plateaus and setbacks are normal. The key is to keep going and adapt as needed.
Final Thoughts
Fat loss isn’t complicated, but it does take effort, consistency, and patience. Stick to the basics—create a calorie deficit, move your body, and stay consistent. If you’re stuck or need a plan tailored to your life, reach out. The right support can make all the difference in turning effort into results.
How to Navigate Christmas and Stay on Track with Your Health Goals
As Christmas approaches, many of us find ourselves caught in a festive whirlwind of holiday meals, treats, and social events that seem to stretch from November straight through New Year’s. This season can be a real challenge if you're focused on staying healthy and maintaining your progress. The key is finding ways to balance enjoyment with mindful habits to prevent that seasonal weight gain.
The Reality of Seasonal Weight Gain
Studies show that most people don’t gradually gain weight across the entire year. Instead, a significant portion of annual weight gain tends to happen between the end of November and the beginning of January. This surge can leave many starting the New Year feeling further from their goals and can set a challenging precedent for the months to come.
But it doesn’t have to be this way. With a few intentional strategies, you can navigate the holidays with more control, enjoying your favorite traditions without losing your momentum.
1. Keep Up Your Momentum
Momentum is key, especially when it comes to exercise and movement. Many of us tend to drop our routines over the holidays, telling ourselves that we’ll "get back to it" in January. The reality is that consistent movement — even if it’s slightly less intense than usual — can be a powerful tool for managing stress, balancing holiday indulgences, and preventing the feelings of sluggishness that make it harder to re-engage come January.
Tip: Instead of skipping workouts, try to fit in shorter sessions, even if it's just 15-20 minutes. You could go for a quick walk after a big meal, do a short strength session, or a stretching routine to keep your body active. This consistency helps maintain your momentum, making it easier to return to a full routine later.
2. Set Flexible, Realistic Goals for the Season
December might not be the best month to set lofty weight-loss goals, but that doesn’t mean you have to throw in the towel entirely. Set more flexible goals for yourself, focusing on maintenance or even just minimising excess. This could look like aiming to stay active four times a week, or planning to fill half your plate with vegetables at bigger meals.
Setting these realistic intentions allows you to enjoy the holiday treats without feeling guilty or going overboard. Remember, the goal isn’t perfection — it’s balance.
3. Stay Mindful of Liquid Calories and Snacks
Many holiday foods are calorically dense, especially seasonal treats and drinks. Eggnog, holiday cocktails, and festive coffees are just a few of the hidden calorie traps. The same goes for snacks left out at gatherings, which we often eat mindlessly.
Tip: If you enjoy these seasonal items, have them mindfully. Sip slowly, savour the flavours, and remember that you don’t have to say "yes" to every treat to have a great time. Swapping every other drink for water can also be a good way to pace yourself and stay hydrated.
4. Prioritise Protein and Fibre at Meals
One way to feel fuller and maintain more even energy levels is to make sure you're getting enough protein and fibre. Protein helps keep you satisfied, while fibre from vegetables and whole grains aids digestion and keeps you fuller longer.
Tip: When facing a big holiday spread, start with protein-rich foods and fill up on vegetables before moving to richer dishes. This can help prevent overeating and balance out some of the extra calories from treats.
5. Remember: One Day Won't Make or Break Your Progress
It’s important to remember that one day or meal won’t undo your progress — it's the patterns and habits over time that matter most. If you overindulge at a holiday gathering, don’t let that throw off your entire week. Pick up where you left off the next day, refocusing on movement and balanced eating. It’s about getting back on track rather than letting one day become a month of overindulgence.
6. Stay Connected to Your "Why"
With the hustle and bustle of the season, it’s easy to lose sight of why you started working on your health goals in the first place. Take a few minutes each week to remind yourself of why staying healthy matters to you — whether it’s feeling better, being more energetic for your family, or starting the New Year feeling accomplished. Keeping your “why” top of mind can help you make better decisions, even when faced with temptation.
Wrapping Up the Season Feeling Your Best
The holiday season is about celebration, connection, and enjoyment, and there’s no reason to sacrifice that. With a bit of planning and a focus on balance, you can navigate Christmas in a way that honours both your health goals and your desire to enjoy this special time.
The key takeaway? Don’t let this season derail your progress. Enjoy the festivities, make mindful choices, and remember that small, consistent actions will keep you on track far more effectively than waiting for a fresh start in January.
Lastly, if you’d like some support navigating the holiday period and entering 2025 with confidence and momentum, our coaching team has spaces available. Let us help you enjoy the season fully while staying aligned with your health goals. Reach out today to set up a plan that works for you!
The Reality of Fat Loss: A Sustainable Approach to Lasting Results
If you're ready to drop body fat, get fit, strong, and healthy for good, let’s get real about the truth of fat loss - it’s a journey meant for the long haul. Here’s how to make it work without falling for quick fixes or extreme diets.
Understanding Fat Loss: The Truth About Weight Gain
Weight gain doesn’t happen overnight, and neither does fat loss. Most of us didn’t just wake up one day surprised by extra pounds; it’s a gradual process shaped by our daily habits, lifestyle choices, and sometimes even stress. Recognizing this can help you avoid the trap of quick-fix solutions and start making sustainable changes that truly stick.
The Misconception: Overestimating Weeks & Underestimating Months
Many people overestimate what they can achieve in just a few weeks while underestimating the results that come from consistent effort over several months. It’s easy to get caught up in the search for miracle solutions promising rapid weight loss. However, this mindset often leads to disappointment. Instead, focus on what you can realistically achieve over several months. Remember, realistic, consistent efforts are the true keys to lasting success in fat loss.
Choosing the Right Path: The Hard Way vs. The Sustainable Route
The misconception that losing weight requires strict diets or intense workout routines can lead to burnout. While these methods might deliver quick results, they often come at a high cost—feeling deprived and frustrated. Most people end up returning to their old habits, sometimes gaining back even more weight.
Instead, consider a sustainable route to fat loss:
- Small Changes Matter: Focus on small, manageable changes rather than drastic cuts.
- Forget Mainstream Diets: Improve your current eating habits instead of following extreme diets.
- Prioritise Healthy Habits: Build a routine that fits seamlessly into your lifestyle.
- Enjoy the Process: Find ways to enjoy healthy eating and exercise rather than dreading them.
Improve Your Current Diet: Ditch the Fad Diets
The diet industry is filled with flashy “solutions” promising rapid results, but most aren’t designed for long-term success. Instead of jumping onto the latest diet trend, concentrate on improving what you’re already doing. Gradually increase your intake of whole foods, add more protein to your meals, and cut back on sugary snacks. By building a diet that fits your life, you’ll find it easier to achieve lasting results and make healthy eating feel natural.
The Key to Success: Patience and Consistency in Fat Loss
If there’s one secret to achieving lasting fat loss, it’s this: consistency beats intensity every time. Small, steady efforts will add up over time, even if they don’t always feel groundbreaking. Progress may seem slow, but remember that you’re building habits for a lifetime. It’s not about sacrificing everything for short-term gains; it’s about creating a lifestyle that supports the health, confidence, and vitality you want in the long run.
Final Thoughts on Sustainable Fat Loss
Sustainable fat loss is possible, but it’s not a quick fix. It’s a process that requires patience, commitment, and a willingness to change gradually. The reward? Real, lasting results that don’t vanish as soon as you go back to your normal routine. So, if you’re ready to embark on a journey built to last, focus on small, positive changes, one step at a time.
Are you ready to make this happen? Follow me on Instagram @lukegouldencoach and email me at [email protected] if you’re 30+ and committed to dropping body fat for good, getting fit, strong, and healthy!
Motivation is complete BS.
Motivation is complete BS.
Think about it for a second, when you need it the most.
Where is it?
It’s nowhere to be found.
Its something we all struggle with, me included 🖐
How often does this happen?
It’s the night before and with good intention.
You set your alarm for first thing.
It goes off.
You hesitate and consider your options.
It’s cold and dark outside.
Warm and comfortable in your bed.
You hit snooze. There is always after work right?
Fast forward 10 hours, you’ve had a long day at work and your boss has pissed you off
It’s not happening. You put it off.
These cycles are hard to break.
It’s exactly why motivation is BS.
It can’t be relied upon when you need it the most.
So, what’s the hack?
You probably already know.
It’s taking action.
It’s doing the thing you keep putting off.
So set the alarm.
Or put something in your diary for tomorrow.
Don’t even give yourself a chance to consider your options.
And go do it.
You are more than capable.
In fact, you have no idea what you are capable of.
One decision could completely change your trajectory.
And then guess what will show up when you start taking action?
Im not even going to say it.
So please stop waiting around for motivation to start because it’s not coming for you.
Instead, get after it and instead embrace the idea that it’s complete BS.
And see what happens 💪