While regular physical activity is important for maintaining a healthy weight, diet is just as important. However, some people struggle with eating healthily because not all the recommended meals are as filling as they’d like. The result is that they spend a lot of time feeling hungry and unhappy. You could opt for prescribed appetite suppressants but that’s not the best choice for everyone. Having some natural ways to keep your appetite in check can make a positive impact on your weight loss journey.
10 Natural Ways to Manage Your Appetite
1. Eat More Fiber
Fiber stays in the digestive tract longer because the body doesn’t break it down as easily. As a result, you can feel full for longer. According to recent research, fiber can suppress the appetite effectively and may be associated with lower rates of obesity. Some of the high-fiber foods you can include in your diet include whole grains, beans, avocados, chia seeds, apples, almonds, and vegetables.
2. Drink Water Before Meals
Proper hydration can be key when it comes to weight loss. In this case, drinking some water before you eat can lead to feeling full more quickly. Even if you can’t drink water, having some soup or broth before the main meal can have the same effect. Soups can also be a great way to incorporate some nutritious vegetables into your diet as well.
3. Drink Fenugreek Tea
According to a recent study, participants who had fenugreek tea felt fuller and weren’t as hungry. While more research needs to be done, doctors suggest that the herb’s fiber content may be the cause. Fenugreek contains both soluble and insoluble fiber which can contribute to appetite suppression.
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4. Drink Green Tea Extract
Green tea has been shown to have multiple health benefits and suppressing your appetite may be one of them. This effect may happen because green tea contains caffeine and a catechin known as epigallocatechin gallate (EGCG). According to several studies, drinking liquids that contain a combination of insoluble fiber, caffeine, and EGCG can lead to people eating less during meals.
5. Exercise Before Eating
It may sound strange but some research suggests that moving around before a meal can influence how much you eat. It also doesn’t seem to be influenced by your current weight.
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6. Drink Yerba Mate Tea
Yerba mate is native to South America and is popular for its energy-boosting qualities. However, some studies show that it can also help increase metabolism and appetite suppression. While it’s available in capsules, drinking tea from the plant is a more natural way to go. When drinking the tea, doctors advise not to reuse the leaves or have it too hot.
7. Include Chili Peppers
Chili peppers contain capsaicin that can help to suppress your appetite. In one study, participants who had chili peppers at breakfast ate less at lunch. If they had the peppers with dinner, they felt fuller and were less likely to want a snack before going to bed. Since the peppers can pack quite a kick, it’s a good idea to start small so you’re not uncomfortable.
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8. Have Some Ginger
While ginger is well known as a digestive aid, a small study suggests that it can be an effective appetite suppressant as well. You can have it as a tea for the best results.
9. Eat Lean Proteins
Eating lean proteins can be more satisfying than carbohydrates. When you eat proteins like eggs, beans, peas, soy products, and Greek yogurt can leave you feeling fuller so you don’t crave anything else. The same can also be said for healthy fats so it’s good to include nuts, seeds, olive oil, and avocados in your diet as well.
10. Nibble on Some Dark Chocolate
If you have a sweet tooth, then consider switching from milk chocolate to a little dark chocolate. During a small study, participants who ate dark chocolate two hours before a meal were likely to eat less. However, more research needs to be done.
Why Natural Methods Are Great
Firstly, the natural ways of managing weight loss can be more cost-effective than the appetite suppressants that your doctor might prescribe. In many cases, these medications can be expensive and aren’t covered by insurance. The cost can add up for you depending on how long you need to take them.
Secondly, people who use prescribed appetite suppressants tend to have a higher chance of regaining some of the weight they’ve lost once they stop taking the drugs. Doctors estimate that this happens because they rely on the suppressants more than a healthy diet and exercise. When they stop taking them, it may take some time for them to adjust to the change in their appetite.
Finally, appetite suppressants are likely to have side effects. While some of them are manageable, others can be disruptive. The list can include nausea, vomiting, constipation, headaches, bloating, diarrhea, fatigue, insomnia, and stomach pain. In rare instances, persons develop suicidal thoughts, increased blood pressure, liver damage, and an increased heart rate.
When to Talk to Your Doctor
If you’ve tried natural ways to suppress your appetite without success, it’s a good idea to talk to your doctor. Even if you’re thinking of trying weight loss supplements or appetite suppressants that are over the counter, you should let your doctor know. Many weight loss supplements are unregulated and have no scientific proof to back up their claims of successfully suppressing the appetite or promoting weight loss.
While prescribed appetite suppressants have a proven history of success, they’re not for everyone. Doctors often caution that people who have diabetes, high blood pressure, heart disease, and liver disease need to be cautious when taking these medications. One reason is that certain appetite suppressants can interfere with how well the medications you take work. Additionally, some suppressants may worsen these illnesses.
Some appetite suppressants also prevent your body from properly absorbing vitamins from your diet. That means you have to be more vigilant about your diet when taking them.
Suppressing your appetite can be helpful when managing your weight. If you choose natural methods first, you’re less likely to deal with side effects that can disrupt your life. You also have a higher chance of keeping the weight off. If you’re thinking of trying other appetite suppressants, though, talk to your doctor first. They will ensure that you’re taking the drug that’s the best fit.
