Diet pills and herbal supplements that aim to control your appetite may work, but at the cost of your health and safety; while diet drugs are loosely monitored by the U.S. Food and Drug Administration, they're not tested for safety or efficacy. Fortunately, there are tricks you can employ at home to control your appetite without supplements. As an added bonus, the most effective ways to control your appetite also happen to be part of a healthy weight loss plan.
Step 1
Include fiber, healthy fats and protein at each meal, as they take longer for your body to digest. Doing so will keep you full longer. Choose whole grains such as brown rice and millet. Get healthy fats from avocados, nuts and seeds. Choose lean cuts of meat, legumes, soy products or low-fat dairy for protein.
Step 2
Get 150 minutes per week of medium-intensity exercise. A 2009 study in the "Journal of Endocrinology" found that moderate intensity exercise helped control appetite by affecting the hormones that communicate hunger to the brain.
Step 3
Drink plenty of water to remain hydrated. Sometimes hunger signals can actually mean you're thirsty. Eat plenty of fresh fruits and vegetables to increase the amount of water you get from your food, recommends MayoClinic.com.
Step 4
Eat smaller meals every 2 to 3 hours instead of large meals three times per day. Frequent small meals not only keep your belly full, but they help keep your blood sugar stable, which aids in appetite control.
Step 5
Give yourself permission to eat when you're hungry, stop when you're full and eat the types of foods you're craving, recommend registered dietitians and authors Evelyn Tribole and Elyse Resch. Doing so helps prevent cravings, obsessive thinking about food and that "always hungry" feeling that accompanies dieting.
Tips and Warnings
- Keep healthy snacks in your bag so when you get legitimately hungry, you can satisfy your appetite without fast food or vending machines.
References
- "Journal of Endocrinology"; Comparable Effects of Moderate Intensity Exercise...; U. Shin-ya, et al; September 2009
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- Harvard School of Public Health; The Nutrition Source; Protein: Moving Closer to Center Stage;
- Intuitive Eating.org: 10 Principles
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