To lose weight, you need to create a calorie deficit, or eat fewer calories than you burn. Nonprescription appetite suppressants may be appealing because you may feel hungry when you reduce your food consumption. While some choices may be somewhat effective and safe, the best approach to weight loss is to eat a balanced diet with low-calorie, nutritious foods.
Water
Water is not only an essential nutrient for every function in your body, but it is also a natural appetite suppressant, according to the University of Michigan. It may be one of the best nonprescription appetite suppressants because it is calorie-free and cheap or free. Get at least 72 to 100 oz. of water per day, or more if you exercise intensely or live in a hot climate. For a variation on plain water, drink herbal tea, or add lemon or mint to your cool water.
Fiber
Fiber can decrease your appetite by slowing down digestion so that you feel full for longer after a meal, according to the Linus Pauling Institute Micronutrient Information Center. Dietary fiber is the natural form of fiber that you get from many plant-based foods, such as fruits, vegetables, whole grains and legumes, such as beans, peas and lentils. You can get functional fibers, such as psyllium or guar gum, from fiber supplement products, and they may also suppress your hunger. Drink plenty of water when you take fiber supplements, and increase your fiber intake gradually.
Green Tea
Green tea is a common over-the-counter appetite suppressant, and it may also speed up your metabolism to promote weight loss, according to MayoClinic.com. As part of a weight loss diet, green tea extract may help reduce body fat and waist circumference, according to the Linus Pauling Institute Micronutrient Information Center. Green tea may lower your risk for heart disease, but it may interfere with your body's ability to absorb iron from vegetarian sources.
Chromium
Chromium is a nonprescription mineral for reducing appetite, and it may promote weight loss by raising the number of calories that you burn, according to MayoClinic.com. Some individuals use chromium for increasing muscle mass, which also contributes to a faster metabolism. Chromium is an essential mineral for insulin sensitivity and proper control of blood sugar, according to the Linus Pauling Institute Micronutrient Information Center. It is not necessarily effective for weight loss, and it may cause cancer in high doses. A safer approach to weight loss is a balanced diet.
References
- University of Michigan; Healing Foods Pyramid: Water; 2010
- Linus Pauling Institute Micronutrient Information Center; Dietary Fiber; Jane Higdon; December 2005
- Linus Pauling Institute Micronutrient Information Center; Chromium; Jane Higdon; April 2003
- MayoClinic.com: Over-the-Counter Weight-Loss Pills: Do They Work?
- Linus Pauling Institute Micronutrient Information Center; Tea; Jane Higdon; January 2005
- National Center for Complementary and Alternative Medicine: Hoodia
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