With obesity rates at an all time high, it is no wonder that many dieters are looking for any sign of hope that they can lose the weight needed to get healthy. One of the most common places to turn for help is appetite suppressants. Although there are many prescription products available to help suppress your appetite, there are also a host of other non-medical options that you can use to help you fight off hunger, giving you a greater chance at reaching your weight loss goals.
Step 1
Eat more fiber. One of the best ways to help suppress your appetite is to eat foods that keep you feeling fuller longer. For appetite suppression, you will want to focus on a specific type of fiber called soluble fiber. Soluble fiber can be found in many vegetables (such as carrots), oats, flaxseed, barley, and many fruits (such as apples). Soluble fiber prolongs the emptying of your stomach, making you feel fuller for greater periods between meals.
Step 2
Eat more protein. Proteins are another food type that can extend how long your body feels full between meals. This is largely due to protein's effects on the hormone ghrelin. Ghrelin is produced in the stomach and pancreas, and is largely responsible for the feelings of hunger. According to a recent study published in the Journal of Clinical Endocrinology and Metabolism, protein is more capable than both carbohydrates and fats in satiating the hormone ghrelin, to stop transmitting feelings of hunger.
Step 3
Eat smaller meals more often. The common belief when it comes to eating schedules is to eat three meals, breakfast, lunch and dinner. Unfortunately, the portion sizes of these meals, especially in the United States, have grown out of control. By eating more meals (at least five) each day, with significantly smaller portion sizes at each meal, you can hold off your appetite for longer periods of time. Eating more meals in smaller quantities can also help stave off cravings for high sugar, high fat junk foods that can quickly ruin your diet.
Step 4
Drink plenty of water. Water is essential for pretty much every system in your body. Drinking at least 64 ounces of water a day (about eight glasses) can help you feel fuller, and may even help you burn more calories by increasing the effectiveness of your metabolism. In some cases, your body may also mistake feelings of thirst as feelings of hunger. This can cause you to reach for that bag of chips, instead of that glass of water. Water in its pure form is the best for you, rather than getting your water through juices, sodas, or other drinks.
Step 5
Get plenty of sleep. According to Joy Bauer, M.S., R.D., C.D.N., sleep may also play an important role in appetite suppression. A lack of sleep can cause an imbalance in the levels of ghrelin in your body, leading to feelings of hunger, even if you're not necessarily in need of food for energy. Aim for at least seven to eight hours of uninterrupted sleep each night to help keep your appetite under control.
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