appetite suppressants

How To Naturally Suppress Appetite: 11 Evidence-based Ways

 

Natural appetite suppression can help manage hunger and support weight goals with diet, lifestyle changes, and mindfulness-based practices.

Eat more protein and healthy fats

Eating foods rich in proteins (e.g. eggs, fish, legumes) increases satiety by stimulating hormones that signal fullness, while healthy fats like avocado and nuts slow digestion to keep you feeling satisfied for longer. 

Drink water before every meal

Aim for at least one or two glasses of water pre-meal in order to curb hunger and decrease your daily caloric intake without impacting hydration - studies suggest this approach could cut 13% from daily calorie consumption!

Increase your fiber intake

Soluble fibers (oats, beans) absorb water to form a gel that delays stomach emptying. Insoluble fibers such as vegetables and whole grains also contribute bulk, helping decrease hunger signals. 

Exercise before a meal

Light to moderate exercise temporarily reduces levels of ghrelin, the "hunger hormone." A 15-30 minute walk could significantly decrease appetite and cravings for high-calorie foods.

 

Sip on some yerba mate tea

This South American herb contains caffeine-like compounds to boost metabolism and combat hunger without the jitters often experienced with coffee consumption.

Switch to dark chocolate

Opting for high cocoa dark chocolate (70% cacao) has been found to release serotonin and reduce sugar cravings compared to milk chocolate.

 

Eat some ginger

Eating ginger may help slow stomach emptying and curb nausea-induced hunger pangs. Plus, its anti-inflammatory benefits for digestion may also offer relief.

Eat bulky yet low-cal foods

Foods like broth-based soups, salads and air-popped popcorn take up space in your stomach without adding unnecessary calories; stretching receptors in your body signal fullness when eaten in this manner.

Stress less

Chronic stress elevates cortisol levels, increasing appetite for sweet/fatty foods. To naturally decrease stress hormones, techniques like meditation or deep breathing may be effective at decreasing cortisol.

Mindful eating

Slowly enjoy each bite while removing distractions such as screens or reading material to maximize satisfaction while decreasing overeating by giving your body time to recognize fullness signals. This allows for maximum enjoyment while simultaneously decreasing overeating.

Make use of plant extracts and herbs

Green tea catechins and Garcinia cambogia extract may help curb hunger through thermogenesis or serotonin modulation; always consult a healthcare provider first, however.

 

Foods to Reduce Appetite

Prioritize meals that include an array of macros (protein, fiber and healthy fats) in order to stabilize blood sugar and avoid sudden drops that spark cravings.

Frequently asked questions

How Can I Control My Appetite Without Food?


At any moment of hunger, try sipping water, chewing gum or practicing deep breathing to temporarily suppress hunger signals in your brain. Physical cues can reassure it that hunger signals have subsided temporarily.

How can one avoid hunger when fasting?


Stay hydrated and busy - fasting-induced hunger usually peaks between hours 4-6; to combat it, distract yourself with tasks until hormonal shifts reduce appetite.

Are there any pills I can take to help curb my appetite?


Prescription medications do exist but come with risks (e.g. cardiovascular side effects). Natural methods are safer for long-term use without creating dependency issues.

Summary

For sustainable hunger-pang relief, combine protein intake, hydration, fiber-rich meals and mindful habits into one sustainable strategy for natural hunger relief. Combine these with physical activity and stress management for maximum effectiveness.

How we reviewed this article:

Research from clinical studies on appetite regulation, metabolism, and nutrition were analyzed to ensure accuracy. All recommendations are evidence-based and align with dietary guidelines.