Being a personal trainer and online coach for years, I've heard this question countless times:
How do I suppress my appetite to lose weight?
Appetite suppression can be supported through a mix of diet tweaks, lifestyle changes, weight loss supplements, and prescription medications. However, trying to curb hunger alone may not help you lose weight if you consume more calories than you burn.
When you consume fewer calories, your body taps into fat stores to compensate for the energy deficit and activates the fat-burning process.
Still, appetite control is a great starting point, and that's what we'll talk about in this article.
I'll share the most effective ways to control your appetite that I've discovered through my years in fitness and nutrition. Natural appetite suppressants that I've tried myself…and some that I've researched and recommended to clients to help them achieve a healthy weight or a shredded body.
But before we discuss further how to suppress appetite, let's quickly see what it means.
What Does it Mean to Suppress Your Appetite?
Suppressing your appetite means reducing your desire to eat rather than starving. The idea is to feel satisfied with smaller portions and experience fewer food cravings throughout the day. With the right approach, you'll naturally reduce calorie intake without feeling hungry and nervous all the time.
The diet failure stats published by Renew Bariatrics show that:
“95% of weight loss diets fail, with most people regaining their body weight”
So, when I say the right approach to suppressing appetite, I mean managing your hunger in a way that's sustainable and good for your body. In other words, developing healthy habits and sticking to them, as I emphasize in my 3 fat loss secrets for long-term success article.
Now, let's get to the point…the effective and safe appetite suppressant options.
Appetite Suppressants That Are Proven to Work
I'm not a doctor, so we won't talk about prescription medications. I'll tell you about certain foods, drinks, and OTC appetite suppressants that can help with weight loss.
What Foods Suppress Appetite?
Foods that suppress appetite are fruits like apples and veggies rich in fiber. Chicken breast, fish, tofu, etc., that contain lean protein. Avocados, nuts, yogurt, and others that are packed with healthy fats and spicy foods.
Let me elaborate on why these foods are my champs at curbing hunger.
High-fiber foods bulk up in your stomach, fill you up fast, and keep you feeling full. I always load up on veggies before choosing my main course when eating out. It helps with the bill…lol.
Protein triggers hormones that signal fullness to your brain. Some clients cut their snacking in half by adding more protein. It's also a must when trying to lose fat but not muscle.
Healthy fats slow down digestion, help you feel satisfied longer, and keep hunger at bay. As opposed to one of the common weight loss myths, dietary fats aren't bad for you…they help burn fat.
Spicy foods are also great for reducing appetite and boosting metabolism. On top of that, they increase your body temperature, turn on the thermogenesis process, and help burn body fat.
These foods are my first line of defense against overeating…now let's talk about drinks.
What Are the Appetite Suppressant Drinks?
Appetite suppressant drinks include water, green tea, skim milk, and certain fruit or vegetable juices that contain fiber. These not only reduce hunger but also promote weight loss.
Water is one of the best appetite suppressants. It fills your stomach, reducing hunger pangs. I always drink a glass of water before meals. It's a simple trick not to feel hungry. As discussed in a Johns Hopkins University article, water also helps you lose weight.
My next go-to drink for appetite control is green tea. It contains caffeine and catechins, which are the key ingredients in effective fat burners for a reason. After swapping my afternoon coffee for green tea, I snack less and feel more energized.
Skim milk also works when trying to reduce food intake because it's high in protein and low in calories. I often recommend a glass of skim milk as a pre-workout drink to my clients.
Certain vegetable juices can also help control hunger. Drinks made from low-calorie veggies like celery, cucumber, carrots, and spinach provide nutrients and fiber that keep you full. If that's not your thing, coconut water, grapefruit, or raspberry juice have the same effect.
It's time for the next chapter, where we'll look into several over-the-counter goodies.
What Dietary Supplements Control Hunger?
Dietary supplements known as effective appetite suppressants include those containing garcinia cambogia, catechins, and N-acetyl L-Tyrosine (NALT). Some sources suggest that multivitamins may also reduce hunger.
Obviously, I haven't tried every single OTC appetite suppressant or weight loss supplement in the world. So, you'll learn a little more about the components mentioned above, as I'm confident they work.
Garcinia cambogia is a tropical fruit extract that's gained popularity in the supplement market for its wide range of health benefits. It contains hydroxycitric acid (HCA), which is known to block fat production and curb hunger. I must say that's true only if there is enough of it in the particular supplement.
Catechins are powerful antioxidants added to quality supplements through green tea extract. They work as natural appetite suppressants by influencing hunger hormones. Studies have also shown that consuming green tea catechins daily may reduce body weight and fat. I agree with that…even just drinking green tea can speed up your metabolism.
N-Acetyl L-Tyrosine (NALT) is an amino acid that supports the production of neurotransmitters. It is mainly known as a mood booster that reduces stress-related eating. I've used NALT during intense training periods when my appetite spikes to help me maintain a balanced approach to eating.
Multivitamins may also suppress appetite, especially in women who recently lost weight. I'd assume this is due to addressing nutrient deficiencies that sometimes trigger cravings. I often recommend the super spectrum multivitamin PRIZM to my female clients as part of a holistic approach to weight management.
My Final Thoughts
Appetite suppressants work only to kick start or support the weight loss journey. Sustainable results are best achieved with exercising and dieting.
I'm not saying you need to hit the gym every day or go on some crazy fad diets.
However, I wouldn't advise you to rely on food, drinks, or diet pills that reduce hunger as the sole solution for weight management. Trust me, it's not going to work.
Let me tell you about something that works great for supporting your weight loss efforts.
I've been using BELDT Labs' best-selling product for a while and burning fat with no side effects. It relies on an innovative formula with all natural ingredients that offer multiple benefits.
I'm talking about better mood, more energy, respiratory support, and, of course, appetite control. It contains Catechins and NALT…the appetite suppressants we discussed earlier.
So, if you want to get in shape faster, try SKALD!
