Everything you need to know about appetite suppressants

If you're trying to lose weight but are finding yourself overeating or having a hard time controlling your appetite, you may be looking for things that can act as an appetite suppressant.

It's a common problem encountered on many people's weight loss journey, and it can often be difficult for our bodies to become accustomed to reduced food intake. These hunger pangs can often even lead to binge eating and poor food choices.

Sound familiar? Appetite suppressants are a great way to reduce excessive feelings of hunger so you can make healthier food choices and lose weight. Did you know it's possible to help suppress appetite hormones through food choices?

We've compiled an ultimate guide to everything you need to know about natural appetite suppressants and how to harness them on your weight loss journey.

What determines appetite levels?

Let's take a look at how the hunger hormone ghrelin works. This is the hormone that tells your brain that you're hungry. It can lead to increased appetite, resulting in your body consuming and storing fat.

Not only can ghrelin lead to increased appetite, but it can also affect your sleep cycle and your reward-seeking behaviour, meaning higher levels of this hormone might have you reaching for high-value foods and ingredients more often. It can even determine your preference for a high-fat diet [1].

But that's not all. If you've been on a diet, chances are your ghrelin levels increase, making you feel hungrier [2], and that can make sticking to your healthy eating plan even harder.

That's why it's important to find a way to get your ghrelin levels and appetite back under control.

What is an appetite suppressant?

Appetite suppressants are a tool that aids weight loss. They work to suppress appetite, curb hunger, and leave you feeling fuller for longer, making it much easier to consume fewer calories, which in turn can result in weight loss.

An appetite suppressant can come in the form of a supplement, but it can also be impacted through diet and lifestyle choices. Finding the reason behind your increased hunger is the best place to start when looking for effective appetite-suppressant methods.

What are natural appetite suppressants?

If you're looking to reduce your body weight with appetite suppressants, it might be helpful to know that food choices can assist in reducing those cravings and food intake.

Let's look at some natural ways to bust sugar cravings, boost metabolism, and lose weight.

Eat more protein

Proteins can satisfy hunger better than carbs, so including more protein in your diet is a great way to regulate your appetite [5]. Try adding lean meats, eggs, and Greek yogurt into your diet for an added hit of protein.

Drink water before each meal

Consuming a glass of water 30 minutes before a meal can act as an appetite suppressant and effectively reduce calorie intake [6].

Make sure you're averaging between 1.5-2 litres of water per day for the best results.

Include high-fibre foods

Fibre has been linked to lower body weight [7]. This is because it doesn't break down as easily as other food sources, so it remains in the body for longer.

The longer it's in your body, the longer you feel full. Some high-fibre foods include almonds, leafy greens, apples, avocados, and whole grains.

Reduce stress

Comfort eating is a common way of dealing with stress, but it's probably not great for supporting your weight loss goals. Binge-eating comfort food kicks up the calorie count and doesn't help with self-esteem around weight loss.

Try to find alternative comfort activities like journaling, taking a brisk walk (this is great for weight loss and the mind), or talking to someone you love.

Practice mindful eating

Paying attention to the environment where you consume food is important. It's easy to overeat when something suspenseful is happening on TV in front of us.

Taking time to eat your meal and being present with both your food choices and your company can help slow down consumption and could be a handy fix to overeating.

Foods that act as appetite suppressants

There are a lot of easy ways to reduce your appetite, from lifestyle changes to diet changes.

Here's a list of some great foods to include in your diet, as well as some simple switches to make, that can help shed those extra pounds:

• Try dark chocolate instead of milk chocolate
• Taking just 2 grams of yerba mate before exercise can reduce appetite and increase energy and focus [8]
• Green tea contains caffeine and catechins, which help suppress appetite and aid fat-burning [9]
• Small amounts of ginger or ginger powder can increase feelings of fullness without slowing metabolism [10]
• Pulses like chickpeas and lentils have been associated with lower body weight and reduced risk of obesity thanks to their appetite suppression capabilities [11]
• Switch out your sugar for honey for its ability to suppress the hunger hormone ghrelin [12]

Making these small changes can help you reap huge benefits in your weight loss journey and can make you feel more energetic overall.

Helping you on your weight loss journey

For those looking for personalized advice on the best foods to consume while on a weight loss journey, you've come to the right place.

At Juniper, we combine dietitian-led health coaching and tracking, so you can sustainably work towards your goals.

Our program is designed around the idea that lasting change comes from more than one intervention. You'll have access to a team of experts you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for long-term habit change, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

Image credit: Pexels