To suppress appetite effectively, several science-backed strategies can be employed:
- Eat more protein and healthy fats: Protein increases feelings of fullness, reducing hunger and calorie intake at subsequent meals. For example, eating eggs for breakfast led to greater weight and fat loss compared to bagels in a study
- Increase fiber intake: High-fiber foods slow digestion and prolong fullness by staying longer in the digestive tract. Good sources include whole grains, beans, fruits (like apples and avocados), vegetables, almonds, and chia seeds
- Drink water before meals: Consuming about 500 ml (two cups) of water before eating can reduce calorie intake by making you feel fuller
- Choose solid foods over liquids: Solid foods require more chewing and stay longer in contact with taste buds, which helps signal fullness to the brain better than liquids or soft foods
- Eat mindfully and slowly: Paying attention to hunger and fullness cues while eating, and chewing thoroughly, helps prevent overeating by allowing the brain time to register satiety
- Exercise regularly: Physical activity can reduce hunger hormone levels and cravings, increasing feelings of fullness, though individual responses may vary
- Get enough sleep: Adequate sleep (7-9 hours for adults) helps regulate hunger hormones like ghrelin and leptin, reducing appetite and cravings
- Manage stress: High stress raises cortisol, which can increase appetite and cravings. Stress reduction techniques like exercise, yoga, or green tea may help curb hunger
- Try appetite-suppressing foods and drinks: Small amounts of ginger, dark chocolate (especially high-cocoa content), yerba maté tea, and coffee have been shown to reduce appetite in some studies, though more research is needed
- Visualize eating cravings: Mental imagery of eating desired foods may reduce actual cravings and appetite
In summary, combining a diet rich in protein and fiber, staying hydrated, eating solid foods mindfully and slowly, exercising, sleeping well, and managing stress are effective natural ways to suppress appetite without medication
. If appetite remains uncontrollable, consulting a healthcare professional about medical appetite suppressants may be appropriate
