Appetite Suppression Help

A healthy appetite, or desire and willingness to eat, can serve as a positive sign of wellness. Excessive appetite and unwanted cravings can pose challenges, however, particularly if you hope to prevent or reverse unhealthy weight gain. While many dietary supplements claim to reduce your appetite and stimulate weight loss, they also pose numerous risks, according to MayoClinic.com. Adjusting your lifestyle and eating habits can help you manage your appetite while avoiding these risks.

Eat a Low-Glycemic Diet

The glycemic index is a rating system used to reflect the impact carbohydrate-containing foods have on your blood sugar, or glucose, levels. Low-glycemic foods may help delay hunger cues, according to MayoClinic.com. To lower your glycemic load, replace enriched carbohydrate sources, such as white bread, sugary sweets and salty snack foods, with whole grains, fruits and vegetables most often. When you do consume a high-glycemic food, such as dessert, incorporate a lower-glycemic food, such as legumes or low-fat yogurt, into the same meal to prevent blood sugar and appetite spikes.

Exercise Regularly

Regular physical activity may also help lessen your appetite. According to professor of psychology at California State University and author of "Calm Energy: How People Regulate Mood with Food and Exercise" Robert E. Thayer, exercise reduces stress and boosts your energy levels and moods. These attributes are important since stress, tiredness, lethargy and low moods often trigger food cravings and increased appetite. Thayer suggests aiming for modest amounts of activity, such as 20 to 60 minutes most days. Choose activities you enjoy, if possible, or exercise with a friend for heightened pleasure and commitment.

Drink Water

Drinking water provides numerous health benefits. In addition to helping your body flush toxins and waste through urine, proper hydration promotes positive energy levels, moods and circulation. According to dermatologist and author of "Forever Young: The Science of Nutrigenomics," Dr. Nicholas Perricone, water also helps your body metabolize stored fat and provides a natural appetite suppressing effect. Though people's specific hydration needs vary, many health care professional suggest drinking 8 to 10 cups of fluid per day or until you do not experience thirst and your urine appears clear or pale yellow. Water also provides a zero-calorie beverage alternative to soft drinks and other calorie-dense beverages. Consuming water during your meals may slow your eating pace and lead to improved portion control.

Eat More Protein

Protein provides amino acids -- the building blocks of lean tissue. Protein-rich foods also digest slower than carbohydrates and, according to research published in the "American Journal of Clinical Nutrition" in July 2005, may suppress your appetite. Researchers examined the appetites, calorie intake and body composition of 19 overweight participants who consumed a diet containing 15 percent protein for two weeks then a diet containing 30 percent protein for 12 weeks. The participants' satiation increased significantly after adapting to the higher-protein diet. For potentially similar benefits, increase your consumption of lean protein sources, such as low-fat dairy products, legumes, fish, tofu, egg whites and skinless white-meat poultry and cut back on denser foods, such as cheese, sweets and enriched breads. For your carbohydrate sources, select whole grains over refined flour products, which contain less protein, fiber and nutrients.