Approximately one-third of American adults are obese, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Being obese increases the risk of many serious health conditions, including diabetes, high cholesterol, stroke, sleep apnea, hypertension and certain cancers. One effective way to lose weight is to consume fewer calories each day, but cutting calories may be difficult without the help of an appetite suppressant. Several natural appetite suppressants do not cause the side effects associated with over-the-counter and prescription appetite suppressants.
Step 1
Increase the amount of protein you consume each day. High-protein meals reduce the number of calories the body needs to grow, and protein leads to feelings of fullness that help curb appetite. The University of Illinois recommends that 10 to 20 percent of the calories from each meal and snack come from protein sources.
Step 2
Add pine nuts to your diet. Pine nuts are higher in protein than any other nut or seed and contain pinolenic acid, a nutrient that naturally reduces appetite and aids in fat digestion.
Step 3
Eat more fiber to suppress your appetite and help you stay full for longer periods. High-fiber foods also increase the time spent chewing food, which makes it less likely you will overeat. Apples and flaxseed are two excellent sources of dietary fiber for appetite control.
Step 4
Eat oatmeal for breakfast. Real oatmeal is a carbohydrate that is both low on the glycemic index and high in fiber. It keeps you full for long periods and prevents sudden falls in blood sugar that trigger the urge to eat.
Step 5
Try Garcinia cambogia fruit to suppress your appetite and enhance your metabolism. According to PDRhealth.com, Garcinia cambogia contains hydroxycitric acid (HCA). HCA helps control appetite by raising serotonin levels and triggering the brain and body to feel full.
Step 6
Drink plenty of water every day, and have a glass before and after meals to increase feelings of fullness and suppress your appetite naturally. You should also sip water during meals instead of drinking sugary beverages that may unbalance blood sugar and increase caloric intake.
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