Always being hungry, or not being able to stop eating once you start can leave you feeling frustrated and out of control. Diet pills tout appetite suppression, but you can suppress your appetite on your own, using natural methods and tricks that can help take your mind off eating or help you to trick your mind and body into feeling full and satisfied so that you can eat less.
Step 1
Drink a glass of water. The Desert News notes that often thirst can be mistaken for hunger, so when you feel like you need a snack, a glass of water may just as satisfying. When you're tempted to eat something, try drinking a tall glass of ice water first, and then assess how you feel. You may find that you're not hungry after all.
Step 2
Eat an apple. Apples are full of fiber, and they also provide a satisfying crunchy texture and sweet flavor that can help suppress your appetite. Try munching an apple before every meal. Pennsylvania State University notes that those who ate three apples per day consumed less calories and lost more weight than those who didn't.
Step 3
Start your meal with a salad. Eating a loaded green salad that uses fresh vegetables as toppings and utilizes light dressing or a vinaigrette can give your body fiber, which fills you up with fewer calories. Once you've consumed a large salad, you may find yourself less likely to indulge in less healthy fare at the dinner table.
Step 4
Chew a piece of sugar-free gum. A piece of fruity or minty gum can take away the urge to snack, according to the medical journal "Appetite." In fact, one piece of gum reduced the need to snack, and those who did snack consumed 36 calories less than those who didn't chew gum. Keep a pack in your purse or pocket to unwrap when the urge to snack hits.
Step 5
Exercise daily. While the American Council on Exercise admits that exercising can make you hungry, it points out that it can cause you to eat less. Whether it's because you have a boost of confidence when taking care of your body or your body temperature is high after exercising is not yet known. A brisk walk around the office when you're feeling hungry may keep you from a visit to the vending machine.
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