Safe Ways To Suppress An Appetite

Finding natural ways to manage your appetite can help with portion control and ease the weight loss process. While natural supplements, such as hoodia and country mallow, claim to reduce your appetite, many lack scientific evidence of effectiveness and pose risks for serious adverse side effects, according to MayoClinic.com. Fortunately, altering your food choices and lifestyle habits can aid in appetite control, weight management and your overall health. For best results, seek specified guidance from your doctor or dietitian.

Exercise

Exercise is a useful way to burn calories, increase muscle tone---which also increases your metabolism---and improve your cardiovascular health. According to research published in the August, 2009 issue of the "American Journal of Clinical Nutrition," regular physical activity may also reduce your appetite. In the study, 58 overweight adults took part in an exercise regimen that burned roughly 2,500 calories per week. In addition to enhanced weight loss and improved body composition, researchers found that regular exercise reduces the participants' overall appetites and helped them stay fuller longer after meals.

Exercise can also help relieve emotional stress, which may contribute to food cravings and weight gain. To reap similar benefits, incorporate physical activities, such as running, walking, jogging, swimming or dancing, into your lifestyle.

Eat Your Calories

Taking in calories from solid foods, rather than from beverages, may also help suppress your appetite. In a 2009 interview with "Today's Dietitian," Joanne L. Slavin, dietitian and professor in the department of food science and nutrition at the University of Minnesota, explained that solid foods satiate you more than calorie-containing beverages such as juices, blended coffee drinks and soft drinks. Sugary, creamy and alcoholic beverages can also increase your caloric intake significantly and hinder weight management.

For best results, stay hydrated by drinking calorie-free beverages, such as water and herbal tea, throughout the day. Drinking water during meals may also help prevent you from overeating by busying your hands and mouth and slowing your eating pace down.

Eat More Fiber

Fiber is a nondigestible form of carbohydrate that supports digestive function. Fiber-rich foods, such as fruits, vegetables and whole grains, also digest more slowly than enriched carbohydrates such as white bread and sweets. Fiber increases chewing, which limits your food intake by promoting saliva and digestive juice secretion, according to "Today's Dietitian." This process expands your stomach, increasing satiation and reducing food absorption in your small intestine. In other words, by eating more fiber, you'll experience less hunger while consuming and absorbing fewer calories.

For best results, replace low-fiber foods, such as commercially prepared cookies, potato chips, pretzels, crackers and enriched breads, cereals and pasta, with whole grain equivalents. Incorporate fresh fruits and vegetables into your meals and snacks for additional benefits. Since fresh fruits and vegetables are relatively low in calories, they can help you keep your portions of dense foods, such as meat and starches, more modest.