Chilling at home. Tranquil young indian female sit on comfy chair enjoy calm peaceful rest at living room hold hands over head. Lazy serene ethnic lady meditate breath fresh air relax with closed eyes

12 Simple Strategies for Appetite Control That Actually Work

If you’re on a weight-loss journey, you've probably heard about all the appetite-suppressant pills you can use to eat less without feeling hungry. Yet, did you know that many of these pills may not be as effective as their manufacturers claim?

Worse, some of them have adverse effects. As such, you’re better off using natural methods to keep your appetite in check.

Here are 12 more natural ways to control your appetite with a few expert-approved changes to your diet.

Don’t Skip on Protein

Top view of Variety of vegan, plant based protein food in the table
Image Credit: Shutterstock.

The secret weapon of appetite control is not eating filler foods that pass through your digestive tract, leaving you hungry in short order.

Protein is the opposite of a filler food; research shows it keeps you full longer. To control feelings of hunger, get a sizeable helping of protein when eating your main meals — you’ll snack less.

Add Healthy Fats to Your Diet

Seared salmon steak with green bean and lemons on wooden table
Image Credit: Shutterstock.

Unlike carbs, which make you hungry the more you consume them, healthy fats are effective at maintaining the feeling of fullness. While fats get a bad rap when it comes to nutrition, not all of them are bad.

Add fatty fish, avocado, and olive oil to your diet to stay full for longer, and snack on nuts and seeds, which also contain healthy monounsaturated fats.

Drink Water Before Meals

A young pretty cheerful woman is drinking a glass of water
Image Credit: Shutterstock.

Suppressing appetite is related to how much room you have in your tummy before each meal. If your stomach is empty, you’re going to eat more.

Drinking a glass of water right before a meal will take up some of that real estate in your tummy and has been shown to make people feel fuller and less hungry after eating.

Minimize Your Stress

Woman practicing yoga and meditation at home
Image Credit: Shutterstock.

Stress doesn’t just influence our mental health. It also leads to comfort eating, which is a desire to eat because of feeling stressed, sad, or angry.

If you want to naturally suppress your appetite, you should engage in practices that lower your stress. Consider yoga, meditation, quiet walks in nature, or mindfulness.

Practice Mindful Eating

Eating and drinking image of a young woman eating mixed nuts
Image Credit: Shutterstock.

One form of mindfulness that directly reduces our appetites is mindful eating or paying close attention to what you eat without judging yourself.

Research has shown that this technique encourages people to choose healthier foods and eat less than when they don’t consider their food as they’re consuming it.

Include Ginger in Your Meals

Ginger root and sliced on old plank with nature background
Image Credit: Shutterstock.

Ginger has many health benefits, including acting as an anti-inflammatory and antioxidant. Although many people recommend ginger to increase appetite, research has found that it reduces hunger.

While more studies are required to clarify the role ginger plays in regulating appetite, it doesn’t hurt to include this delicious root in your meals.

Drink Unsweetened Green Tea

Man in glasses filling his cup with green tea sitting at the cafe table.
Image Credit: Shutterstock.

Drinking green tea has a weight-loss effect in obese people, according to research. However, it's also a good way to suppress your appetite naturally.

Stay away from sugar and other sweeteners. While they may temporarily make you feel full, their high caloric value and carb content will block weight loss.

Add Chili Peppers to Your Food

Chili peppers on a dark background.
Image Credit: Deposit Photos.

Chili peppers and cayenne pepper reduce appetite, especially if you’re not a natural hothead. Even if you usually refrain from spicier food, a small amount of cayenne pepper can improve your meal's taste and keep you full for longer.

Research has also shown that eating these spices leaves you feeling more energized one hour after a meal.

Start Your Day With Eggs

bacon and egg sandwich
Image Credit: Shutterstock.

Eggs should be your meal of choice if you want to reduce your appetite first thing in the morning. They are high in protein and fat, helping reduce hunger throughout the day.

What’s better, eggs are versatile and pair well with any food you enjoy for breakfast, giving you a win-win solution to your appetite-suppressing woes.

Slow Down Your Chewing

man eating salad at work
Image Credit: Deposit Photos.

When we eat fast, we tend to overeat because our brain doesn’t immediately understand how much food we consume or tell us that we’re full. Worse, people who eat faster tend to eat more calories.

It’s worth slowing down your eating if it means you feel full sooner, reduce the amount of calories you consume, and stay full longer.

Get Enough Sleep

Woman, sleeping, bed, bedroom.
Image Credit: Shutterstock.

Sleep deprivation correlates with a host of mental and physical issues, including exhaustion, burnout, increased feelings of hunger, and unhealthy food cravings.

Try to get enough sleep every night to curb your appetite and stay full longer. Avoid caffeine, and don't eat right before bedtime. Also, try to go to bed at the same time every evening.

Reward Yourself Once in a While

Image Credit: Shutterstock.

This one may sound counterproductive, but it’s important to ensure that your efforts are sustainable. Especially if you’re dieting, giving yourself a reward in the form of your favorite snack or treat once in a while will keep you on the right track.

Nevertheless, you should maintain discipline and not turn these occasional treats into daily occurrences.

Author: Roxana Loomes

Roxana is a writer and editor based in Vancouver, Canada. She has an English degree from Michigan State University and has been a writer for over six years, mostly covering food, marketing, travel and lifestyle, pets, and tech topics. Roxana spends her free time watching movie classics and making great meals for her family.

Similar Posts