Last updated: October 17, 2017 at 9:15 am
The main reasons for obesity and having extra pounds are bad diet, medical issues, lack of physical activity, and overeating.
Why do you overeat?
When you are nervous or filling stressed you are searching for food and eat uncontrollably.
After a while, you are standing in front of the mirror and wonder how you ended up with all those pounds.
So, you might be wondering:
How to suppress appetite and lose weight?
I made a list of natural appetite suppressants that can suppress your appetite.
So, stay tuned.
But, first things first.
What are natural appetite suppressants?
Natural appetite suppressants are foods or drinks which can help suppress your appetite and reduce hunger.
And the result of reducing your appetite is losing that stubborn fat.
So what can suppress your appetite?
The best natural appetite suppressants that really work:
1. Spicy foods
Spicy foods like, capsaicin, piperine, carry, turmeric, can burn your fat and suppress your appetite. (1)
Clinical studies show that capsaicin helps the weight loss process by reducing hunger, boosting the metabolism and increasing body temperature.
Afterward, the body enhances fat burning and it turns fat into energy.
This leads to a more intensive and faster weight loss.
Another vigorous natural appetite suppressant and fat burner is piperine, which is found in black pepper.
It improves digestion and it helps burn fat faster.
Spicy foods simultaneously reduce food craving even when you intake fewer calories.
Tip: Hot pepper is the main source of capsaicin. Also, sweet pepper which you can eat if you don’t like spicy foods is a good source of this ingredient.
2. High – fiber foods
Soluble fibers have an important role in the weight loss process. (2)
This type of fibers binds fats and sugar from food.
Soluble fibers bind water and keep you feeling fuller for longer and beat cravings.
The fibers make you feel full because they absorb a large amount of water and they spread quickly in the stomach after eating.
Studies show that people who eat fibers every day have fewer chances of storing fat on stomach and hips.
Check out these 20 top high-fiber foods.
Tip: Include more high-fiber food in your diet.
3. Green tea
One of the ways to suppress your appetite is starting to drink tea, especially green tea. (3)
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.
This tea can increase fat burning by transforming fat into free fatty acids.
Also, green tea is low in calories.
Tip: Drink green tea in the morning. Add a tbsp of honey instead of sugar.
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.
Avocado is high in monosaturated fat and fibers and due to that is one of the most powerful natural appetite suppressants.
It gives you that feeling of being full and your stomach signals your brain that you aren’t hungry anymore.
So, it’s a win-win situation. You are full with just a few calories.
Avocado is like natural, healthy butter.
Tip: I suggest you spread avocado on a slice of whole wheat bread and beat your hunger effectively.
6. Chia seeds
Many of you know about the numerous benefits of chia seeds and they are becoming more and more popular when it comes to weight loss.
These seeds absorb a lot of water right after they reach the stomach making you feel full.
Consuming chia seeds means fast and effective weight loss which is harmless at the same time since these seeds are natural and they contain all the necessary vitamins and nutrients.
Another important thing, you will crave less for unhealthy food.
According to some researchers, chia seeds reduce your appetite and you feel less hungry which, of course, helps you lose weight.
Tip: If you want to get rid of stomach fat layers you should include them in your diet.
7. Flax seeds
Flax seeds are high in Omega – 3 fatty acids and fibers which help you stay full for a long time.
They contain water-soluble fibers mucilage which keeps you fed for a longer time.
And finally, flaxseeds regulate the level of cholesterol.
Tip: You can add flaxseeds in anything and you should buy the ground seeds because the whole ones just go through your digestive system and your body can’t use their nutritious benefits.
There are a few reasons why apple is on this list.
Apples are one of the best foods for weight loss.
They are high in fiber, especially in pectin (type of soluble fibers that have been proven to have an important role in burning extra pounds)
Fibers keep you feel full and stop you from eating between meals.
Apples are so sweet that they can beat the craving for sweets which is why they are used in so many desserts.
In addition, they are low in calories, fats, and salt which is a great news.
Also, they boost your metabolism.
Apples are one of the best natural appetite suppressants.
Tip: Eat an apple before bedtime instead of dinner.
If you want to get rid of your love handles drink at least 10 glasses of water per day.
That way you will always stay hydrated and fresh.
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: Drink 2 glasses of sparkling water before dinner and you will not gain weight.
10. Dark chocolate
Dark chocolate is also high in good fat and flavonoids.
That’s why dark chocolate with more than 70% of cocoa became part of many diets.
If you eat a little bit of dark chocolate you will crave less for sweets and your sugar level will be balanced.
Tip: You can simply eat a bar of chocolate or mix a black cocoa powder with almond butter and get a protein-rich smoothie.
Ginger is used in weight loss for a long time – it suppresses appetite, boosts metabolism and improves digestion.
The active compound gingerol, which can be found in fresh ginger root, is one of the most powerful natural appetite suppressants.
Gingerol balances the level of leptin (satiety hormone) which reduces uncontrollable hunger.
Tip: Make a tea, Indian dish or a smoothie to improve your digestion, boost metabolism and reduce cravings.
Oatmeal breakfast is an important part of athletes nutrition.
Besides proteins, oatmeal is high in fiber and it contains 10.5 g per 100 g.
Also, oatmeal regulates the level of glucose in your blood and it lowers cholesterol and the result of that is suppressed appetite.
Tip: Include oatmeal for breakfast more often.
13. Grapefruit essential oils
The benefits of grapefruit for weight loss are well known.
One research has shown that 3 cups of grapefruit can accelerate the process of losing weight.
Grapefruit also regulates the level of sugar in your blood, it’s rich in vitamins and minerals and it pushes your body to use the calories as energy instead of storing them.
Some studies show that smelling a grapefruit essential oil stimulates ghrelin (hunger hormone) making you feel fuller for a long time.
Tip: Add a few drops of pure grapefruit essential oil (citrus paradise) to your shower or bath soap.
Even though they have many calories, they can help you lose weight.
Nuts boost your metabolism and the Omega – 3 fatty acids reduce the risk of heart diseases.
Also nuts are high in protein, so they are a good choice for a snack after the gym.
Tip: Eat a handful of nuts 2 hours before going to bed and you will reduce food cravings overnight.
Cinnamon is one of the most powerful spices.
It improves the function of insulin and reduces food cravings.
Furthermore, cinnamon helps combat high blood pressure.
Also, it is a great metabolism booster.
Tip: Mix 1 tbsp of honey and 1 tbsp of cinnamon and eat it every morning before breakfast.
Salmon is rich in Omega – 3 fatty acids and proteins and keeps you fed for a long time.
And the best part of eating this fish is that even if you feel fulfilled afterward, the number of calories you intake is optimal.
Also, like other seafood salmon is a good source of iodine.
Tip: Enrich your diet with salmon at least twice a week.
Soy cheese, or also known as tofu, is a good replacement for meat.
Tofu is a weight loss friendly food thanks to one ingredient genistein – compound which suppresses appetite.
You can use tofu in many ways, and 100 grams of tofu contains about 8 grams of proteins.
In addition, tofu has high levels of iron and magnesium as well.
Tip: Google tofu recipes and enjoy!
Eggs are one of the most nutritious food.
They are high in protein, iron, minerals.
2 eggs for breakfast will keep you full for a long time.
Tip: Eat boiled eggs for breakfast twice a week.
19. Apple cider vinegar
Apple cider vinegar is an excellent source of vitamins and minerals and it helps with digestion, too.
When it comes to weight loss, apple cider vinegar releases glucose into your bloodstream and it suppresses your appetite, making it worthy to be mentioned here.
Tip: Mix 1 tablespoon of organic apple cider vinegar with 8 ounces of water and drink that once a day.
20. Sweet potatoes
Potatoes are high in vitamin A and C.
But the reason why sweet potatoes are on the best natural appetite suppressants list is that they are high in starch that resists digestive enzymes.
That way they stay longer in your body and you feel full for a longer time.
Tip: Make mashed potatoes, or roast them with olive oil and you have a nice healthy side dish.