Whether we’re hoping to lose fat, fit into a lower pant size, or simply feel healthier on the inside, at some point in our lives all of us will switch up our diets and attempt to eat less.
This is easier said than done, however. Learning how to suppress hunger pangs and resist the temptation of the snack aisle is not easy.
Sometimes, when willpower is thin on the ground, the best method of appetite control is to take an appetite suppressant.
But what exactly are they, and which one is best?
What is an appetite suppressant?
An appetite suppressant is anything that works to prevent feelings of hunger. This may be in the form of food, a supplement, or something else entirely. There is a lot of variation in effectiveness between different appetite suppressants, ranging from some being incredibly effective to others having a negligible impact.
When looking into choosing an appetite suppressant that works for you, it’s important to investigate all of your options. The best appetite suppressant is one that works alongside your body in a healthy, risk-free manner.
Below, we’ll take you through the best methods of how to reduce appetite and curb that urge to snack!
The 9 best natural appetite suppressants
Increase your protein intake
Different foodstuffs satisfy your hunger to different levels. Proteins and healthy fats are much more effective than carbs at filling you up, and leaving you satisfied for longer.
Replacing some of the carbs you eat on a daily basis can therefore help to suppress your appetite. Think lean meats, eggs, soy products, beans and peas.
Consume high fiber food
Unlike other foodstuffs, high-fiber foods take a long time to break down, and remain in your digestive system for a comparatively long time.
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This naturally leads to us feeling fuller for longer when we eat a diet high in fiber. Studies into fiber have found it to be useful as an appetite suppressant, however, there remains some debate as to which fiber-heavy foods work the best.
Some healthy fibrous foods are whole grain bread, beans, vegetables, almonds and apples.
Get enough water
A 2014 study found that for middle aged, overweight females, drinking a litre and a half of water per day for two months led to a reduction in both their average appetite and their overall weight and fat loss.
Drinking a glass of water before a meal is thought to be particularly effective, and leads to the person feeling more satisfied with their portion. Often when we believe we’re hungry and go reaching for the snacks, we’re just thirsty!
Work out before eating
It may sometimes seem to be the opposite, but exercise makes for an effective appetite suppressant. A workout—especially an intense one—suppresses the production of the hunger hormone, ghrelin.
As well as increasing the production of various complex-sounding hormones which work to create the sensation of fullness we experience after a meal.
Add a little ginger to your recipes
Ginger has a stimulating effect on the digestive system, which is thought to be the reason for its effectiveness in reducing hunger pangs and increasing sensations of fullness.
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You only need a little bit of ginger powder to experience this effect—although you may want to use it as an ingredient in a meal rather than simply eating it by itself!
Reduce your stress levels
When we’re stressed or upset, many of us comfort eat (guilty as charged!). The same often occurs when we experience high levels of anger or sorrow, or even plain old boredom.
All of these feelings, particularly stress, have been linked with a heightened need to overeat, and to eat food that is low in nutritional value.
In order to avoid stress-induced binge-eating, try to reduce your stress levels with meditation, regular, good quality sleep, a healthy social life, and periods of relaxation.
Eat filling, low-calorie snacks
Throw out all of those tasty snacks that you can gobble up in ten seconds, that never seem to quite hit the spot or leave you feeling satisfied.
Also Read: 6 easy habits to help you lose weight
In their place, buy in plenty of fruit, vegetables, beans and whole grains: all of these foods are bulky and filling, yet won’t send your calorie counter soaring. Eating them throughout the day will keep those hunger pangs at bay, while at the same time preventing any detrimental effect on your calorie intake.
When we pay attention to what we’re eating, actively savoring and enjoying it, it becomes easier to consume less. Conversely, if we simply sit and watch television while eating, we’re likely to overeat without even realising it.
This was demonstrated in one amusing study in which participants ate a meal in total darkness. It was found that people who ate in the pitch black consumed a massive 36% more food than those who could see what they were eating. Maybe don’t try eating with the light off, though!
Suppress your appetite with PhenGold
The above methods all have one thing in common, and that’s that they still require a high level of diligence and willpower in order to keep you from overeating. If you’re searching for an appetite suppressant that will give you a helping hand in learning how to curb hunger, Phengold can help you achieve your weight loss goals.
Made from carefully selected ingredients, PhenGold helps you to lose weight by delivering a boost of Vitamin B6, which reduces food cravings and stops hunger pangs.
In addition, it increases your metabolism to help you burn off unwanted fat, helping you to supercharge your metabolism and achieve your weight loss goals sooner.
Learning how to suppress your appetite has never been easier.