Bavaria, Germany March 20, 2026: A man measures his waist circumference and shows visible belly fat as a sign of obesity. The image highlights the health risks associated with being overweight, as well as the importance of exercise, diet, and weight loss. *** Ein Mann misst seinen Bauchumfang und zeigt deutliches Bauchfett als Zeichen von Adipositas. Das Bild thematisiert gesundheitliche Risiken durch Übergewicht sowie die Bedeutung von Bewegung, Ernährung und Gewichtsreduktion.
Bavaria, Germany March 20, 2026: A man measures his waist circumference and shows visible belly fat as a sign of obesity. The image highlights the health risks associated with being overweight, as well as the importance of exercise, diet, and weight loss. *** Ein Mann misst seinen Bauchumfang und zeigt deutliches Bauchfett als Zeichen von Adipositas. Das Bild thematisiert gesundheitliche Risiken durch Übergewicht sowie die Bedeutung von Bewegung, Ernährung und Gewichtsreduktion.
Jul 26, 2026, 11:30 AM CUT
Dietitian explains how to deal with hunger during a weight-loss diet
Feeling hungry while struggling with weight loss and dieting is fairly common. However, most dieters fail not from lack of willpower, but from creating too large a calorie deficit. Dietitian Jared Meacham, PhD, RD, CSCS, shares some simple, science-backed methods by which you can stay satiated while remaining on a calorie deficit.
According to him, the #1 mistake dieters make isn't eating too much—it's eating too little. Some people make the mistake of creating a calorie deficit that is too large, leaving them feeling overly hungry.
"Severe restriction of calories is something the body tends to naturally resist when the calories eaten do not provide enough energy to support basic bodily functions,” explained Meacham.
The solution? Fill your plate with food high in fibre and water content but low in calories.
Auswahl an gesunden Lebensmitteln, wenn eine Person Diabetes hat: Lachs, Fisch, Brokkoli, Avocado, Bohnen, Gemüse, Samen auf grauem Hintergrund von oben. Gesunde Diabetes Diät, Lebensmittel Fotografie, food photography Selection of healthy food products if a person have diabetes: salmon fish, broccoli, avocado, beans, vegetables, seeds on grey background from above. Healthy diabetes diet, food photography Copyright: imageBROKER/OlenaxYeromenko ibxiqx11318363.jpg Bitte beachten Sie die gesetzlichen Bestimmungen des deutschen Urheberrechtes hinsichtlich der Namensnennung des Fotografen im direkten Umfeld der Veröffentlichung
Auswahl an gesunden Lebensmitteln, wenn eine Person Diabetes hat: Lachs, Fisch, Brokkoli, Avocado, Bohnen, Gemüse, Samen auf grauem Hintergrund von oben. Gesunde Diabetes Diät, Lebensmittel Fotografie, food photography Selection of healthy food products if a person have diabetes: salmon fish, broccoli, avocado, beans, vegetables, seeds on grey background from above. Healthy diabetes diet, food photography Copyright: imageBROKER/OlenaxYeromenko ibxiqx11318363.jpg Bitte beachten Sie die gesetzlichen Bestimmungen des deutschen Urheberrechtes hinsichtlich der Namensnennung des Fotografen im direkten Umfeld der Veröffentlichung
Examples of these kinds of food include:
- Beans and lentils
- Broth-based soups
- Non-starchy vegetables such as leafy greens, cucumbers, and broccoli
- Fruits like watermelon, raspberries, blackberries, apples, and oranges
- Oats, barley, quinoa
However, many often confuse the feeling of hunger with thirst.
Pro tip: drink a glass of water every time you feel unnecessarily thirsty. Sometimes, it’s just your body wanting water and not food.
Furthermore, wait about 15-20 minutes after eating to allow your brain and body to register the feeling of fullness before you think of piling up your plate with more food.
Ensure that you include a protein source with every meal as it helps your body feel full for longer.
As per Healthline, the best protein sources include fish, chicken, lean beef, turkey breast, eggs, and Greek yogurt. Studies show protein increases satiety by 30% vs. carbs alone
Pair your nutritious weight-loss diet with the right workouts to make weight loss more achievable and sustainable.
Workouts that can help you reach your weight loss goals
While a proper diet counts for about 80% of your weight loss journey, you cannot forget about working out. Some of the best workouts for weight loss include:
- Strength training – Lifting weights can help you build muscle while increasing your resting metabolic rate to burn calories.
- Cycling – You can choose to cycle on a stationary bike in the gym or at home, or cycle outdoors.
- High-Intensity Interval Training (HIIT) – This type of workout includes short bursts of intense effort followed by short recovery periods. It can help reduce body fat, increase metabolic rate, and improve cardiovascular functioning.
- Walking – It may sound too good to be true, but even brisk walking for 30 minutes a day can help you burn a significant amount of calories and support weight management.
The best part about these workouts is that they don’t require you to spend hours sweating it out at a gym. Losing weight can sometimes be that easy – smart nutrition and smarter workouts.
What is your go-to diet plan and workout when you are trying to lose weight? Share your story in the comments.
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Written by
Avantika Das
Edited by
Zaid Quraishi