The Truth About Hunger While Losing Weight

I’ve been contemplating writing a post on this topic, mainly because hunger with weight loss is controversial and subjective. However, I felt compelled to create this post based on what I’ve seen recently on the internet regarding hunger associated with being in a calorie deficit.

Many online sources say that if you genuinely eat healthier foods and incorporate sufficient fiber and protein—i.e., eating "clean"—you should have minimal hunger, even when in a calorie deficit.

As someone who was obese, lost 80 pounds, and has been in calorie deficits for months, if not years, I could not find such a statement farther from the truth.

1. The Problem with Online Claims

I always notice that the individuals on social media preaching about never feeling hungry have never been obese. They merely recite theoretical information from textbooks or journal articles or apply their anecdotal experiences of losing 10 or 20 pounds.

These individuals don’t understand what it’s like to lose weight starting from obesity or being truly overweight. They underestimate the psychological and physiological differences in hunger perception for people who have spent years with poor eating and exercise habits.

2. Hunger Is More Complex for Obese Individuals

The exact reason many Americans become obese is improper hunger perception. As someone who has lost 80 pounds and moved from obese to a normal BMI, my calorie deficit experience has taught me this: hunger and the urge to break your diet will inevitably be there.

No matter how clean you eat—whether it’s consuming enough fiber, vegetables, or micronutrient-dense foods—you will undoubtedly feel hungry. You’ll find yourself dreaming about your favorite cheat meal at some point.

3. Hunger Is Inevitable in a Calorie Deficit

Logically, when you’re in a calorie deficit and trying to change your eating habits, you are depriving your body of the nutrients and energy it typically needs while resisting years of accumulated habits. Hunger is bound to happen.

After much reflection, I’ve realized that the actual mental battle of weight loss is this internal struggle with hunger. Weight loss is hard—really hard. That’s why the majority of diets and attempts to decrease body fat fail: people struggle with hunger and cravings.

The Mental Battle of Weight Loss

1. The Real Progress: on the surface, people think that seeing the number on the scale drop or their pants fit looser signals success. But real progress is made in battling cravings, overcoming hunger, and pushing through fatigue to exercise—even when it’s tough.

   
   

2. Why Hunger Is a Good Thing: hunger during weight loss means you’re in a proper calorie deficit. If you feel minimal to no hunger, as some influencers claim, you might not actually be losing fat.

   
   

How to Manage Hunger During Weight Loss

If you’re struggling with hunger, don’t worry—it’s normal. Here’s how I’ve managed hunger during my journey:

1. Avoid Overly Steep Calorie Deficits: don’t aim to lose more than 1% of your body weight per week. For example, if you weigh 200 pounds, avoid a deficit exceeding 2 pounds (or 7,000 calories) per week.

   
   

2. Prioritize Protein, Fiber, and Nutrient-Dense Foods: eating more of these helps diminish hunger to some extent.

   
   

3. Use Caffeine Strategically: during my semi-intermittent fasting, black coffee or any caffeine blunts my hunger, allowing me to eat later in the day.

   
   

4. Choose When to Feel Hungry: hunger is inevitable, but you can decide when to face it:

   • Scenario 1: Morning Focus: if you’re studying or working, frontload your calories to stay productive and deal with hunger later.

     
     

   • Scenario 2: Trouble Sleeping: if hunger disrupts your sleep, shift more calories to dinner and handle hunger earlier in the day.

     
     

   Personally, I prefer to deal with hunger in the morning/afternoon because I dislike going to bed hungry.

   
   

5. Adjust During Stressful Times: during exams or high-stress periods, I increase calories slightly to minimize discomfort and maximize performance. Remember, weight loss is a marathon, not a sprint—find what works for you.

   
   

Celebrate Your Journey and Reflect

The next time you feel hungry or face cravings, take a moment to reflect. If you’ve lost a few pounds, pat yourself on the back—you’re achieving what most struggle to accomplish.

Additionally, I’ve learned to be grateful for my ability to induce hunger through intentional caloric restriction. Unfortunately, many people in lower-resource settings face hunger due to food insecurity. Being in a position to synthetically induce hunger is a privilege, and I’ve grown to appreciate this perspective.

Got questions or concerns? Feel free to message me at yash.kumar.wix@gmail.com. As always, thanks for reading!