How To Slow Hunger To Lose Weight

Even with the best intentions, it may be difficult to lose weight if you are always hungry and fighting cravings. Many options are available to reduce your appetite--both natural and supplemental. You may need a combination of both to achieve the best results.

Step 1

Drink lots of water. Dehydration is often confused with hunger, so drink a large glass of water when you feel hunger and cravings creeping in. Water is filling, keeps your digestive system running smoothly and speeds up metabolism, accelerating weight loss.

Step 2

Eat five to six smaller meals rather than three big ones. Hunger is usually a sign that your blood sugar (glucose) levels are dropping and your body needs more fuel to keep working. To avoid ups and downs of glucose, eat more frequently (with no more than four hours between meals). Keep the portions small (about the size of your fist) so that your body can properly digest and burn the food, rather than storing it as excess fat.

Step 3

Take natural appetite suppressants. Coffee and green tea both control hunger and provide you with energy at the same time. Caffeine dehydrates, so drink no more than two cups of coffee a day, or add a glass of water for each cup of coffee you drink. Hot spices, such as peppers, may reduce appetite because they cause a temporary numbness of the taste buds, leaving you less tempted to keep eating after consuming them.

Step 4

Add high-fiber foods to your diet. They provide satiety and make you full without adding too many calories. High-fiber foods include oatmeal, pine nuts, apples and green vegetables. Adding a fiber-rich food to each meal can result in your eating less without even trying. You can also eat a small salad 10 to 15 minutes before the main dish to allow the fiber to set in and reduce your hunger.

Step 5

Sleep more. Lack of sleep has been linked to weight gain and cravings for carbohydrates, as the body tries to gather more fuel to overcome the sluggishness that comes with lack of sleep. Sleeping at least seven hours a day seems to provide the best results.