Here are some quick, achievable tips.
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| | | Contrary to popular belief, losing weight doesn't mean that you have to endure feeling hungry all of the time. In fact, you may be able to lose weight by changing the types of food you eat, rather than eating less food overall. Below, Lindsay Mahar, a registered dietitian at Healthline, has more. | | | | | | | You got this!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
July 15, 2025 • 3 min read | | | |  | | | | Q: | How can I lose weight without feeling hungry all the time? | | | A: | If we're eating less than we're used to eating, we're bound to feel a little hungry at some point. We can minimize that hunger while staying within our calorie budget by consuming primarily nutrient-dense foods and minimizing calorie-dense foods.
Nutrient-dense foods are high in vitamins, minerals, fiber, and protein, while being relatively low in calories. (Fiber and protein are more slowly digested than simple carbs, so they help keep us feeling full for longer.) Put simply, you get to eat more food without eating excess calories when you eat nutrient-dense foods.
Some examples of nutrient-dense foods include: - vegetables
- fruits
- beans and lentils
- low fat or fat-free dairy, including yogurt, cheese, and cottage cheese
- skinless poultry or fish
- whole grains, like brown or wild rice, oats, and quinoa
Calorie-dense foods, on the other hand, tend to be low in fiber, protein, and other nutrients. So they use up our calorie budget quicker, and oftentimes we don't even feel full after eating them! Some examples of calorie-dense foods to limit include ultra-processed foods such as: - packaged snack foods, like crackers, cookies, and chips
- sweetened beverages, like sodas, juice, and energy drinks
- desserts, like cakes, pastries, and ice cream
To put things in perspective, 6 regular-sized candy bars equal about 1,600 calories. That's a pretty small volume of food. However, 1,600 calories worth of nutrient-dense fruits, veggies, legumes, and lean meat will easily afford you three full meals. | | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Change is coming | | | | |  | | Make Real Change with Real Appeal | | Healthline sister brand Real Appeal is a healthy lifestyle and weight management program that helps you set realistic goals for making sustainable change. With Real Appeal, you'll work with a health coach who can provide personalized support tailored to fit your needs. This program is also available at no additional cost to eligible members as part of their covered health insurance plan. | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🥑 Diet tips for managing schizophrenia. Nutrition may play an important role in the development, progression, and management of this condition. | | 🌰 9 evidence-based health benefits of almonds. No. 1: They deliver a massive dose of nutrients. | | 🏥 Can you ever skip chemotherapy for breast cancer? In some cases, chemo may not be necessary to treat breast cancer. | | 📝 How to track your macros without it taking over your life. Learn how to do it in a simple, low stress way that helps you stay consistent and avoid burnout. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
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