Knowing how to suppress your appetite can help you reach weight loss goals by decreasing your chances of binge eating, giving in to unhealthy cravings, or eating out of boredom.
Don’t get us wrong—we’re all for eating when you’re hungry. But knowing how and when to suppress your appetite will work in your favor in the long run!
1) Eat a Good Breakfast
Eating a good breakfast kick starts your body and your day with nutrients.
When you eat breakfast, you are literally braking a fast—the long fast your body has been in during sleep.
Most of us are sleeping 7-10 hours a night, which is a long time for your body to go without food! When you wake up, eating a good breakfast will help your body begin its day with energy, help proper brain function, and kickstart your metabolism.
This will keep you from binge eating and overeating the rest of the day.
Fiber is a key player in healthy diets for many reasons, but did you know it could help you suppress your appetite?
Fiber-rich foods generally take longer to chew, and slow digestion by sitting in your stomach longer, leaving you feeling fuller for longer periods of time.
Try having a salad with each meal, or snacking on fruits and vegetables throughout the day to stabilize your hunger and keep you satisfied between meals.
Full of fiber, water, and vitamins that promote weight loss and glowing skin, eating half a grapefruit before meals has been shown to keep you from overeating.
Phytochemicals in a grapefruit helps to steady high insulin levels, which could keep your body from converting calories into fat.
When you start feeling hungry, drink a glass of water. Water will help you feel fuller longer, and put something on your stomach before eating a meal.
If you drink a glass of water 10 minutes before a meal, you’re far less likely to overeat.
This is one of the reasons drinking water helps you lose weight. Other than promoting hydration for proper organ function and flushing out toxins, drinking water throughout the day will suppress your appetite.
If you have trouble staying hydrated, check out How To Drink More Water.
5) Spicy Food
Many spicy foods, such as hot peppers, contain a natural substance called capsaicin that produces the “hot” or “burning” effect of eating a pepper.
Spicy foods can temporarily raise your metabolism, and hot foods will generally make you drink more water.
It is also more difficult to eat a spicy meal too quickly—you’ll likely take more breaks between bites and give your stomach the chance to feel full rather than overeating.
6) Good Fats
Foods full of oleic acid such as avocados, olive oil, and nuts, may send a signal to your brain telling you that you’re full.
A UC Irvine study found that these fats may help relieve hunger pains in the intestine.
7) Get Dark with Your Chocolate
Chocolate as an appetite suppressant? All of your dreams might have just come true. Try nibbling on a square of 70% cocoa dark chocolate next time your stomach begins to growl.
The bitterness of the chocolate will quiet hunger signals, and the stearic acid helps slow digestion.
Cinnamon is a delicious and easy addition to most breakfast foods for natural appetite suppression. Add it to your oatmeal, smoothies, fruit, or tea.
Cinnamon naturally helps to lower blood sugar levels, which ultimately helps control appetite!
Knowing how to suppress your appetite is just as important as knowing when to suppress your appetite.
If you just ate a good, healthy lunch but find yourself eyeing a coworker’s candy bar you’re probably not hungry, you’re just craving something sweet. You may be feeling hungry because you’re trying to cut calories and regulate your food intake to a healthier amount throughout the day.
Try one of our above tips when you feel hungry or crave something unhealthy!
To find out how to handle your crazy cravings,read Food Cravings And How You Can Tackle Them