Gold Member Badge


  • You're all caught up!

How to Decrease Appetite Naturally

author image Carolyn Robbins
Carolyn Robbins began writing in 2006. Her work appears on various websites and covers various topics including neuroscience, physiology, nutrition and fitness. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College.
How to Decrease Appetite Naturally
Oleic acid in nuts is a natural appetite suppressant. Photo Credit: Purestock/Purestock/Getty Images

Watch late-night television and you'll see half a dozen advertisements for pills, shakes and supplements that promise to decrease your appetite. Unfortunately, there's no evidence to suggest that these costly nonprescription appetite suppressants are effective. Instead of wasting your money, take a few simple steps to diminish your appetite naturally. Address any concerns about your appetite and weight to your physician.

Video of the Day

Step 1

Make sure you eat breakfast.
Make sure you eat breakfast. Photo Credit: Ridofranz/iStock/Getty Images

Eat breakfast. It's common knowledge that breakfast is the most important meal of the day, but a morning meal will only help you manage your appetite if you eat the right type of food. Wellness director Lauren Whitt recommends breakfast foods such as plain, low-fat yogurt or egg whites, which are high in protein and which will keep your stomach full for longer.

Step 2

Manage your stress.
Manage your stress. Photo Credit: oleksagrzegorz/iStock/Getty Images

Manage stress. When you are worried or anxious, levels of a hormone called cortisol increase dramatically in your body. High levels of cortisol are associated with an increase in appetite and cravings for high-fat, high-sugar foods, according to Dr. Len Kravitz. Make a list of activities you can do when your stress levels are high, such as walking, calling a friend, deep breathing, taking a bath or jumping on the elliptical. Tape the list to the refrigerator as a reminder to work, not eat, through your stress.

Step 3

Have a snack before you feel ravenous.
Have a snack before you feel ravenous. Photo Credit: gpointstudio/iStock/Getty Images

Have a snack. Although it sounds counterintuitive, one of the best ways to decrease your appetite is to eat before you feel ravenous. Whitt recommends a small serving of an unsaturated fat such as nut butter or raw nuts. The oleic acid in these fats acts as a natural appetite suppressant. Another option is grapefruit, which lowers insulin levels in your body.

Step 4

Plan your meals ahead.
Plan your meals ahead. Photo Credit: pilipphoto/iStock/Getty Images

Plan ahead. Managing your appetite will take some preparation. Carry healthy snacks in your purse or briefcase so that you'll always have something available. Keep a pair of sneakers at your desk so that you can take a walk when you feel stressed. If you are too busy to make breakfast, whip up a smoothie or an egg white sandwich in the evening to take with you in the morning.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media