Natural Appetite Suppressants

Suppressing appetite can be difficult, yet various evidence-based techniques have proved effective in regulating hunger and encouraging healthy eating patterns.

These approaches focus on cultivating a balanced relationship with food and promoting long-term well-being.

Suppressing your appetite can be acheived by diet, supplementation and certain activities. This guide will show you effective ways to naturally suppress your appetite.

Eat more protein and healthy fats

When managing hunger, protein and healthy fats are your best allies.

Picture this: you have a plate filled with grilled chicken, avocado, and crunchy nuts. Not only does it taste amazing, but the combination of protein and healthy fats can help keep those pesky hunger pangs at bay. 

Proteins take longer to break down, which means you’ll feel fuller for longer, while healthy fats help slow down digestion even more. Plus, they’re packed with nutrients your body craves. So, if you’re looking to curb cravings and keep your energy levels steady, loading up on these foods is a game changer!

Drink water before every meal

Do you know that feeling when you sit down for a meal and are too stuffed to enjoy it? Well, drinking water before your meal can help with that! Hydrating beforehand fills up some space in your stomach, making you feel fuller faster. 

Plus, this little trick can help you take control of your portions and avoid that post-meal regret.

It’s an innovative, simple way to keep your appetite in check without resorting to extreme diets.

So next time you eat, consider grabbing some water first—it’s a game-changer!

Eat more high-fibre foods

To curb those pesky cravings, high-fibre foods are your best friend!

These goodies, like whole grains, fruits, and veggies, take longer to digest, which means you’ll feel full longer.

When your stomach is happily busy processing all that fibre, it signals to your brain that it’s satisfied, helping to keep those snack attacks at bay. 

Fiber-rich foods are low in calories—so you can munch away without guilt. So, next time you grab a bite, think fibre first, and you’ll feel fuller and more energised throughout the day.

Get some exercise before your meal

Exercising before grabbing a bite might sound counterintuitive, but trust me, it can work wonders for your appetite!

When you get your body moving, you kickstart your metabolism, which burns calories and releases endorphins—those feel-good hormones that lift your mood. This hormone boost can help you feel more satisfied and curb those cravings when it’s time to eat. 

Also, mixing in some aerobic activity, like a brisk walk or light jog, increases blood flow to your digestive system, making your body more efficient at processing food.

So, next time you’re tempted to head straight for the fridge, consider a quick workout instead.

It’s a smart, healthy strategy that helps you enjoy your meals without overindulging! Give it a shot; your taste buds (and waistline) will thank you.

Eating dark chocolate

Hey there, chocolate lovers!

Did you know that indulging in dark chocolate might help you keep those cravings in check? It’s true! Dark chocolate is not just a delicious treat; it’s packed with fibre that helps you feel full longer. Plus, it’s rich in antioxidants and may help regulate blood sugar levels, keeping those pesky snack attacks at bay.

When you opt for a small piece of high-quality dark chocolate, it can satisfy your sweet tooth without leading to those sugar crashes that come from other sweets. 

And let’s be honest, enjoying a little dark chocolate can elevate your mood, making it easier to resist those unhealthy snacks. So, next time you’re feeling peckish, reach for dark chocolate and let it do its magic in curbing your appetite—just make sure to savour it slowly! Happy snacking!

Try ginseng

Several studies suggest that ginseng can be taken to suppress appetite. One study in particular found that not only did Ginseng curb appetite but lowered fat buildup. More of the appetite reducing properties of ginseng can be read in the following page: Korean ginseng and Cravings.

Increase your magnesium levels

Magnesium could assist in curbing hunger and promoting weight loss by triggering the secretion of cholecystokinin (CCK), a hormone that communicates satiety to the brain. Additionally, it may enhance insulin sensitivity and stabilise blood sugar, thereby diminishing cravings and preventing excessive eating.

More about magnesium and its effects on cravings can be read on the following page: Magnesium Bigylcinate and Cravings.

Drink ‘yerba mate’ tea

If you’re trying to manage your appetite, you might want to consider sipping on some yerba mate tea. This herbal infusion isn’t just a delightful drink; it has impressive health benefits. For starters, yerba mate is rich in caffeine and antioxidants, which can ramp up your metabolism and energise you throughout the day. But that’s not all—it’s also known to help curb those pesky cravings. Thanks to compounds like theobromine, yerba mate can promote a sense of fullness, making it easier to say no to those mid-afternoon snacks. 

The natural flavours are incredibly refreshing, making it a perfect addition to your daily routine. So next time you feel a bit snacky, grab a cup of yerba mate and embrace its benefits!

Eat ginger

Ginger is more than just a spicy addition to your meals; it’s also a secret weapon in curbing those pesky hunger pangs. This powerhouse root is known for boosting metabolism, which can help keep your appetite in check. 

Consuming ginger triggers the release of certain hormones that signal fullness, making it easier to resist those mid-afternoon snacks. The zingy flavour can make your dishes more satisfying, so you might eat less without trying. Whether you toss some fresh ginger into your smoothies or sip on ginger tea, incorporating this ingredient into your diet could be a game-changer for your appetite control. So, next time you feel the urge to munch, reach for some ginger instead and see how it works for you! Trust me, your waistline might just thank you later!

Eat bulky, low-calorie foods

Eating low-calorie, bulky foods is a game changer when managing your appetite! Think of foods like veggies, fruits, and whole grains filling your plate without packing calories. These foods are high in water and fibre, so you can munch on a hefty portion without feeling guilty. 

Low-calorie, bulky foods can also help you stay full longer, reducing those pesky cravings that always seem to pop up around snack time. So next time you’re feeling hungry, grab a big bowl of popcorn or a colourful salad instead of reaching for that bag of chips. You’ll satisfy your cravings and nourish your body in the process. It’s a win-win! Eating bulky doesn’t have to be boring either—get creative with flavours and textures, and you’ll be surprised at how delicious healthy eating can be.

Lower stress levels

Feeling stressed out? You’re not alone! It turns out that when life gets chaotic, our appetite can take a hit. Stress triggers a whirlwind of hormones like adrenaline and cortisol, and guess what? These guys can mess with our hunger signals. So, when you’re stressed, you might find yourself reaching for that doughnut one minute and then being turned off by food the next. It’s a weird rollercoaster! 

Conversely, when you dial down the stress levels—whether through yoga, a good movie, or just chilling with friends—your body can find its rhythm again. With less anxiety clouding your mind, your appetite can bounce back, helping you healthily enjoy food. So, don’t underestimate the power of relaxation; it might bring back your love for those tasty meals.

Try eating plants and extracts

If you’ve ever found yourself casually munching on a salad or sipping a green smoothie and wondered why you’re not reaching for those snacks, here’s the scoop! Eating plants and extracts can help keep your appetite in check. Fruits and veggies are packed with fibre, which fills you up and keeps those pesky hunger pangs at bay. They are also loaded with water, making them super low in calories while still satisfying your tummy. 

Certain plant extracts, like green tea or Garcinia Cambogia, can boost your metabolism and help regulate those hunger hormones. It’s a win-win! So, next time you’re looking to curb those cravings, consider going green—you might just find that a plant-based approach works wonders for your appetite. Remember, it’s all about nourishing your body with the good stuff while controlling those cravings!

Mindful eating

Mindful eating is like a breath of fresh air for anyone trying to control their appetite. Instead of zooming through meals while scrolling on their phone, mindful eating encourages slowing down and savouring each bite. Tuning into the flavours and textures of your food makes it easier to recognise when you’re full. 

Focusing on your meal instead of distractions can prevent those pesky mindless munchies that often lead to overeating. The best part? It’s not about strict diets or cutting out your favourite snacks; it’s about enjoying your food more and making conscious choices. So, the next time you sit down for a meal, take a moment to breathe, appreciate your food, and listen to your body. You might be surprised at how effectively it can keep those cravings at bay!