How to Suppress appetite naturally to lose weight?

When you start your journey of weight loss, your appetite can become a major roadblock in this journey, because it is the reason that dictate how much food you want to eat, and it cause craving for too much food that you shouldn't eat if you are trying to lose weight.

Here, we are going to discuss methods or you say some food items that will naturally suppress your appetite, and you stop feeling hunger even after eating less. as usual.

1. Fiber

Eat high fiber containing food that comes with so many benefits, as well as, it does not break down like other food, as it takes longer time to digest and keeps people full for a long time, makes it an effective appetite suppressant. And hence, high fiber food can help you to lose weight by suppressing appetite.

Food sources that are high in fiber, include apple, almond, chia seeds, green peas, banana, carrot, sweet potatoes, avocado, orange, some high fiber veggies and more.

2. Drink Water before eating

Drink a glass of water before every meal can also make feel full and less hungry, makes it another good way to suppress appetite as you will eat less if you have drank a glass of water before eating and it ultimately reduce your calorie intake, make you lose weight.

3. Eat High Protein

Eat food containing high protein to suppress appetite, as high protein foods can also make person feel full and they will end up eating less in there next meal. So, adding protein can provide you essential nutrients, as well as, it may also help you to lose weight by suppressing your appetite.

Some high protein foods are eggs, lentils, cottage cheese, almonds, nuts, peanuts, tofu, milk, chicken breast, beef, fish, Greek yogurt and more.

4. Eat more Solid Food

Some studies have found that solid food with more viscosity or thickness can significantly reduce hunger as compare to lower viscosity or more like liquid food.(1)

So, if you are trying to suppress you appetite to lose extra pounds, eat more think, texture rich foods rather than thin or liquid form food to get the feeling of fullness, without eating too much.

5. Eat Slowly

Eating food thoroughly or slowly can also help you to suppress appetite or can help you to eat less, because when you get too much hungry you will eat more than you planned, it will happen because your hunger may led you to eat much faster and mindlessly, which cause overeating. So, whenever you feel hungry try to eat slowly when you get your meal, because if you eat slowly you will not eat too much, as your brain also takes around 20 minutes to know that you have eaten enough now. So, when you eat faster you eat much more in 20 minutes than you were hungry.

6. Exercise Regularly

Your appetite can also be suppressed by doing some exercise before eating anything, as it lower the level of ghrelin in the body, a hormone that makes you hungry. So, doing aerobic or high resistance exercise can also resist you from eating extra food.

7. Get Enough Sleep

Your sleep cycle can also affect your appetite, as studies show that if you sleep too little your hunger and craving for food will increase and you end up gaining more weight. So, getting enough sleep is also important in your weight loss journey. Also, another reason to sleep early is that, you will crave for more food in night as keep awake for long hours and you end up eating more. So, try to create a sleep cycle where you get at lease 8 hours of sleep.

8. Don't take Stress

Taking too much stress can also cause overeating and also raise cortisol hormone level, which increase food craving and you feel more hungry that ultimately cause weight gain. When you feel stressed, you will also observe that you feel hungrier and it cause overeating, because of stress you will keep eating emotionally without thinking about consequences. So, don't take too much stress, try to do meditation which can be an effective way to reduce stress.