Fighting a losing battle with hunger can make weight loss seem impossible. Products on the market that claim to suppress the appetite are tempting, but many are unproven, expensive, ineffective and potentially bad for your health. Instead, protect your health, save money and lose weight with natural appetite suppressants that actually work.
Soup it Up
Suppress your appetite with soup. Have a bowl of broth-based soup at the start of a meal -- think minestrone, vichyssoise and Chinese won-ton -- and you'll eat less. Make a simple soup at home by simmering chopped vegetables in your favorite broth. Avoid cream-based soups, which are typically high in fat and calories.
Make time for breakfast to help control your appetite all day. Adults and children who eat breakfast regularly weigh less than their breakfast-skipping peers, and the most successful dieters start the day off with a nutritious meal, too. Stay away from sugary cereals and doughnuts, though, because breakfasts associated with weight control contain protein and whole grains, according to the American Council on Exercise. Research found that an egg breakfast was especially satisfying, and controlled appetites longer than a bagel.
Don't be Refined
Keep your appetite under control with whole grains. Foods made with refined grains like white bread and rice, bagels, croissants, breakfast cereals and sugary drinks, leave you with increased hunger a short time later, due to a blood sugar and insulin spike. Instead, eat whole grains, such as oatmeal, barley and bulgur, or foods made with whole grains, such as whole-wheat breads, pastas, crackers and bagels. Look for a whole grain listed first on the ingredients list to ensure you're really getting a whole-grain product.
Turn Up the Volume
Suppress your appetite and get healthier with low-calorie, high-volume foods that fill you up longer. A cup of grapes has the same number of calories as 1/4 cup of raisins, but is more filling. Instead of a glazed doughnut, have a piece of whole-wheat toast with peanut butter, a bowl of whole-grain cereal, skim milk and blueberries for equal calories, better appetite satisfaction and a lot more nutrition, too.
Cool It with Mint
Chew a stick of strong mint gum to cool down your appetite. Anytime you're prone to snacking, such as when watching TV, cooking or surfing the Internet, pop a piece in your mouth. The mint flavor will make foods seem much less appealing.
Chew the Fat
Suppress your appetite longer with fat. Foods that contain fat satisfy the appetite longer, according to the Harvard School of Public Health. Make appetite-satisfying meals that include healthy, unsaturated fats from avocado, olives, nuts, seeds, olive oil and fish.