7 Tactics For Natural Appetite Management

Maintaining a healthy body weight is essential to both our physical and mental health. Many people do so simply by eating the right foods and exercising on a regular basis. But some people have a much more difficult time because they’re always in battle with their appetite.

The good news is that there are several ways that you can reduce your appetite naturally without having to turn to weight loss drugs or pills that can have serious side effects.

Ready to learn how?

Here are seven tactics for natural appetite management.

Drink More Water

We all know how important it is to stay hydrated. Water flushes toxins out of the body, helps our organs and tissues function properly, and helps to cushion our joints, all of which are essential!

But the simple act of drinking a glass of water can also help quell your appetite. Studies show that drinking a glass of water right before eating a meal signals the brain that you’re fuller than you are, which reduces your appetite, makes you eat less, and makes you feel fuller at the end of a meal.

Eat More Protein

Protein makes you feel fuller for a longer period of time, so you’re less likely to have a raging appetite after a protein-rich meal. You’re also less likely to overeat at your next meal.

Build your diet around proteins such as lean meats, fish, and eggs. Those on a vegan diet can get protein through soybean products, lentils, beans, whole grains, nuts, and seeds.

Add More Fiber to Your Diet

Fiber slows digestion and breaks down slowly in the body, leaving you feeling fuller for a longer period of time. If you’re not eating enough vegetables, adding high-fiber veggies to your diet is a great way to improve your nutritional intake overall and help you suppress your appetite.

Some of the most delicious vegetables are high in fiber. The next time you shop for groceries, add some of these to your list:

  • Broccoli
  • Asparagus
  • Peppers
  • Brussels sprouts
  • Kale
  • Cauliflower
  • Carrots

In addition to curbing your appetite, veggies are also loaded with essential vitamins and minerals.

Improve Your Sleep Habits

When we don’t get enough sleep our bodies produce extra ghrelin — aka the hunger hormone. A lack of sleep can increase your appetite and increase food cravings.

During sleep, our bodies also produce the hormone leptin, which helps to regulate our appetite. With too little sleep, you won’t get enough leptin, which can cause you to wake up feeling extra hungry.

There are many simple things you can do to start improving your sleep habits tonight, such as avoiding using your smartphone or watching TV in bed, keeping your bedroom dark, and avoiding caffeine and alcohol before bedtime.

Minimize Stress

Many people that think they have a big appetite don’t have a big appetite at all. What they have is excess stress.

Stress has all sorts of negative effects on physical and mental health, and one of those is that it causes some people to want to eat.

Stress increases the production of the hormone cortisol, which can cause food cravings and make you want to eat more. To boot, many people turn to unhealthy options, such as sweets and fatty foods, to satisfy those cravings.

If you can learn to better manage stress you can naturally suppress your appetite. Try doing so by exercising on a regular basis, drinking green tea, establishing a better work-life balance, and practicing mindfulness and mindful eating.

Eat Approximately Three Meals a Day

Eating isn’t just a way to satisfy hunger, it’s how we nourish our brains and bodies and keep our energy levels up. So while it may seem logical to skip a meal if you’re not hungry, you’ll only end up feeling hungrier later, which could result in eating the wrong types of foods.

The general recommendation is that adults of a normal, healthy weight should eat roughly three meals a day. Just be sure that when you do eat, you select healthy options like some of the ones we discussed above, such as foods high in protein and rich in fiber.

Consider a Supplement

Adding a flaxseed, psyllium husk, or green tea supplement to your dietary routine can minimize hunger and make you feel more satiated. Flaxseed and psyllium husk are rich in fiber, while green tea contains a small amount of caffeine, which can also help you suppress and manage your appetite.

Along with appetite suppression, some supplements have added benefits. This site sells one that also reduces the effects of cannabis on the brain, perfect for marijuana users who tend to snack more than usual when they’re high.

If you take prescription medication, always consult with your physician before adding a supplement to your daily routine.

In Conclusion

While weight loss drugs such as Wegovy and Mounjaro are proving effective in suppressing appetites, all pharmaceuticals have potential side effects, not to mention that they can be quite costly.

So before you rush to your physician for a prescription, try some of these tactics to reduce your appetite and help you maintain a healthy weight naturally. While these methods can be effective, it’s important to remember that they are not a substitute for medical advice or more direct interventions like weight loss surgery, which should be considered in consultation with a healthcare professional. Adding a few new foods to your diet, improving your sleep habits, and reducing stress may be all you need to minimize your appetite and kill those pesky food cravings once and for all.

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