Sometimes reducing your food intake is difficult because you can't seem to control hunger pains or cravings for foods like sweets and carbs. While there are many pills on the market that promise to suppress your appetite, there are also many things you can do at home to suppress it, and most of them don't require any special items or equipment.
Step 1
Drink lots of water. A minimum of ten glasses a day is best, but you should be drinking more if you exercise heavily, drink lots of caffeinated drinks. or live in a hot climate where you sweat a lot. Water works as an appetite suppressant by filling you up; so, it's a good idea to have a large glass just before a meal. Also, thirst is often confused with hunger, so always drink before you decide to eat.
Step 2
Have a cup of coffee or green tea. Caffeine is an appetite suppressant; so, having a cup or two a day will control hunger. Keep in mind that caffeine dehydrates and you will need to drink more water to avoid cravings.
Step 3
Get to the gym. Studies show that both aerobic and weight lifting workouts can decrease appetite. For best results, try exercising for at least 60 minutes at maximum capacity. Strenuous exercise has better results when it comes to controlling hunger.
Step 4
Eat small meals often. Eating every three to four hours keeps your blood sugar stable and fends off cravings. Skipping meals, on the other hand, makes you hungrier and more likely to overeat on your next meal.
Step 5
Eat foods high in fiber. This includes veggies, fruits and whole grains. Fiber fills you up and has little to no calories. This is especially true in the case of certain vegetables, such as mushrooms and broccoli, which are known as negative calorie foods. This means it takes more calories to digest these foods that they contain.
Step 6
Sleep more. Studies show that you need between 7 and 9 hours for your body to feel rested and to avoid cravings. People who sleep less are more likely to overeat, as the body requires more fuel to keep itself awake. For even better results, try going to bed and waking up at the same time every day.
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