Caffeine is a well-known chemical appetite suppressant, but there are many ways to curb your hunger that don’t involve taking a pill, Health.com reported March 21.
Dietitian Cynthia Sass identifies nine natural appetite suppressants, including:
- Eat more (healthy) fats, such as nuts, avocado, and extra virgin olive oil. Oleoylethanolamide, produced by fatty acids, transmit hunger-curbing messages to the brain.
- Cut your food into smaller pieces, which research has shown to cut down on consumption and increase satiety
- Boost your endorphins by exercising, which will reduce hunger
- Add more seasonings to your meal to add flavor and antioxidants — plus strong seasoning seems to aid in portion control
- Try rye — in bread form or otherwise; it seems to cause a lower insulin response and improves feelings of fullness after a meal
- Recall your meals from earlier in the day, which may help you exercise more self-control over later meals
- Eat breakfast: skippers tend to eat worse the rest of the day, and are more likely to be obese than those who eat breakfast
- Eat slower
- Use music and lighting to create a more relaxed mood, which studies show can decrease food consumption
(Photo © dan4th via Flickr)