You want to lose weight, but you can’t resist eating unhealthy snacks between meals or eating late at night?
Let’s be honest – the most important reason for those extra pounds is overeating.
There are different reasons why you overeat – maybe you are bored, or you quit smoking and you replace one bad habit with another.
But the most important factor is stress.
Different health problems can cause obesity, but a large number of people become obese because when they are nervous and stressed they seek consolation in food. (1)
Many stressed people eat uncontrollably (stress eating).
When you have emotional problems, for example, you seek comfort in sweets because sugar acts as a drug to your brain. (2)
Hence, your increased need for food is caused by the fact that we are surrounded by exotic food which is spicy and it leads to increased stomach acid secretion – and that is a trap.
No matter what the reason is, you need to find a way to suppress your appetite and reduce hunger.
So, how to suppress appetite and lose weight?
Eat natural appetite suppressant foods
One of the best ways to curb your appetite is to eat natural appetite suppressant foods.
These foods can make you feel full for a longer time.
The best natural appetite suppressants are:
- Spicy foods – capsaicin, piperine, carry, turmeric.
- High-fiber foods – The fibers make you feel full because they absorb a large amount of water and they spread quickly in the stomach after eating. The best high – fiber foods are chia seeds, flax seeds, almonds.
- Apples – This fruit is so sweet that it can beat the craving for sweets and that’s why they are used in so many desserts.
- Dark chocolate – If you eat a bit of dark chocolate you will crave less for sweets and your sugar level will be balanced.
Eat more fresh fruit and vegetables because they are high in fibers which help your digestive system.
You can reduce your appetite effectively by intaking such food.
These ingredients are low in calories, but you will feel full after eating them.
If you feel hungry don’t eat junk food, sweets, unhealthy snacks or white bread pastry.
One thing you can do in order to suppress your appetite is to avoid those ingredients.
Also, quit sodas and juices with added sugars and stick to freshly squeezed juices.
Read our detailed list of the Best Natural Appetite Suppressants.
Drink plenty of water
If you are looking for a way to suppress your appetite maybe the answer is simple – water.
Drinking two glasses of water before every meal can help you lose up to 300 calories per day.
You can fool your stomach that you are full when you drink water and you will eat less food.
Tip: try drinking a glass of water before every meal. This simple thing should become your habit because you will feel full thus you won’t need to overeat.
The food you eat will digest more easily and faster.
Drink 2 glasses of sparkling water before dinner and you will not gain weight.
Start drinking green tea
One of the ways to suppress your appetite is to start drinking tea, especially green tea.
It is one of the best teas for weight loss.
Antioxidants which you can find in green tea may promote weight loss.
Drinking green tea can reduce insulin levels.
And when you reduce insulin levels you reduce your appetite too.
Also, green tea is a good zero-calorie food.
This tea can increase fat burning by transforming fat into free fatty acids.
How to suppress hunger?
A cup of this beverage can boost your metabolism, and the caffeine can clean toxins in your body.
If you are looking for a way to suppress your appetite and food craving, coffee is an excellent choice.
Coffee is on this list thanks to its most important ingredient – caffeine.
Caffeine can suppress your appetite and boost your metabolism up to 10%.
It can also promote fat burning.
Furthermore, caffeine is the main ingredient of the best diet pills due to its properties.
So, coffee can significantly reduce your weight but don’t exaggerate.
Excessive caffeine can increase heartbeat, give you headaches and insomnia.
Tip: Drink coffee after breakfast. Without sugar.
Increase physical activities
Weight loss is a long process that starts in the kitchen.
But, you also need vigorous physical activity to spend the calories you intake.
You don’t need to count the calories but stop eating when you feel full.
These are some exercises that can be helpful if you want to reduce your appetite:
Do a series of 12-15 crunches every day and increase the number of series as time goes by.
You can do this exercise at home, just choose a suitable place and a soft mat.
This is probably the most popular and most effective exercise.
It activates your arms, chest, and stomach at the same time.
Do series of 10 push-ups and increase the number of series as you get stronger.
Plank is very effective for your entire body.
Put your body in a position for a push-up, but instead leaning on your hands, lean on your elbows.
Remain in that position for 60 seconds.
Then make a 2 minutes break and repeat this exercise.
If you want to lose belly fat, this exercise is definitely number 1.
For starters, try jogging for 20 minutes outside and you will feel better right after it.
You will activate all your muscles and you will gradually burn stored fat.
Cycling is very useful if you want to be fit.
It’s a convenient and fun way to lose weight and you can ride your bike every day for at least an hour.
Set goals and challenges and increase the miles from time to time and you will notice your body won’t crave for food as before.
Try some supplements
And if the previous tips don’t help you, you can consider some supplements.
If you want to suppress your appetite faster, you can think about some diet pills which are considered to be appetite suppressants.
These pills suppress your appetite and you crave less for food.
Appetite suppressants are pills or supplements which help you when you start binging on food.
But, don’t forget – supplements can be just an addition to your new healthier and happier life.