Over the past few years, the number of internet searches for weight loss and appetite suppressants has reached an all time high.
Everyone seems to be searching for the miracle pill.
If you were to compare these searches and look for a common thread, you’d find that the majority of people want a solution that can supply all of the following:
- It will be well-tolerated by the body.
- IT will allow you to eat anything you want.
- It does not require you to exercise.
- It is easy and convenient.
- It works quickly & is effective.
Unfortunately, just like most online get-rich-quick schemes, looking for this type of result is just wishful thinking.
Most of the pills on the market that do promise these types of results are actually very harmful to your body and will end up doing serious damage. Even appetite suppressors that have been approved by the Food and Drug Administration have certain side effects which require warning labels and must be seriously considered before consumption.
Disadvantages of Appetite Suppressant Pills
The main problem with these products is the way that they go about getting rid of excess fat. The bound fat that is created by these diet or suppressant pills is expelled through the digestive system, causing changes in bowel movements that can be uncomfortable and sometimes even painful.
With consistent use, people have claimed to lose a lot of weight very fast with these pills. But keeping the weight off for good isn’t so easy, and consumers experience rapid weight gain…sometimes even more than their starting weight. It’s not unusual for people to gain back all their weight after one to two years of hitting their weight loss target.
As most dietitians usually recommend, a slow and steady weight loss plan works better in the long run as it helps to keep your weight off for longer and teaches you how to manage the proper weight for your body type. However, slow results tend to stir discouragement and impatience; hence, the use of these magic diet and appetite suppressant pills.
When more than approximately one to two pounds are lost every week, it sets things in motion for the body to unintentionally harm itself.
The growth and development of gallstones is one of the biggest threats. Over a period of time, this can create irritation and inflammation. In extreme cases, complication can even lead to the need to remove the gallbladder.
Many of these pills are recommended to be taken in the morning or around lunch time because of the stimulants found in them. The daily life span of caffeine and similar stimulants is over ten hours in the body, so taking these pills at noon means that these stimulants could still be active until around 9 or 10pm.
If they are consumed past noon, it becomes difficult to sleep at night. For women who are going through menopause, this is a major concern. Taking diet or suppressant pill during menopause can add far more unneeded stress than they are worth.
Instead of going for these so-called wonder drugs that claim to help you lose 8 pounds in one week and will eventually wreak havoc on your body, how about trying something different?
Many of the following appetite suppressants can be found in nature, and may even already be right in your fridge! A few lifestyle tricks and tips can also help you along the way. In this article, we will help you to find out the best techniques to curb those cravings.
Eggs
US nutritionists have recently dubbed eggs as nature’s wonder appetite suppressant. Studies have shown that eating one to two eggs for breakfast can help you feel fuller over a longer period of time as compared to eating other popular breakfast foods like croissants, cereals, or bagels.
Subjects who tested this hypothesis were reported to feel less hungry by lunchtime than those who skipped this protein-packed food. In a test of one week, twenty people were separated into two groups. Group A had a breakfast of two scrambled eggs, and Group B had a bowl of cereal.
Both groups were monitored from the morning leading up to lunch time, and it was reported that Group A was not feeling as hungry as Group B by the time the clock struck noon.
They were presented with a lunch buffet and the amount both groups consumed was monitored, along with their blood tests. Results showed that Group A ate less from the buffet and their levels of ghrelin, which are responsible for our hunger pangs, were lower.
In addition, their levels of PYY, a hormone that makes us feel full, were higher than those in Group B. Now isn’t that egg-citing news?
Not only is the simple egg packed with protein and choline, which is a compound that aids in regulating genes that cause tummy fat storage, but it is also loaded with vitamins and minerals, providing all the daily nutrients needed to produce energy and keep you going throughout the day.
It also suppresses our appetite-stimulating hormone called ghrelin and increases hormones that make us feel fuller faster. Another study done by the European Journal of Clinical Nutrition also showed that when subjects ate eggs for breakfast, they consumed up to 438 fewer calories throughout the entire day.
To keep your cholesterol in check, consult with your dietitian or nutritionist for your recommended intake.To avoid less calorie intake, avoid adding butter or too much salt. Keep things interesting and try poaching or boiling eggs rather than frying them.
A study funded by the American Egg Board showed that nutritional quality in protein varies, with animal protein, found in eggs in abundance, generally being more superior to vegetable protein, This finding is important to note because it shows that rather than the quantity of protein in your diet, it is actually the quality of protein that can affect how full you feel.
Pine Nuts
Pine nuts also help your brain tell your tummy, “No thanks, I’m full.” Contained in this tiny nut is a mighty hormone called cholecystokinin (or CCK) which not only suppresses hunger but also slows the emptying of your tummy, making you feel full. It’s a great food to pack along in your bag and munch on throughout the day to help you maintain your energy and sustain you until your next meal.
One-quarter cup of this mild nut contains 190 calories and 19 grams of fat, and is the most protein-packed nut or seed, It also contains an array of vitamins and nutrients, such as Vitamins B1, B2, B3, Beta-carotene, Vitamin E, along with essential amino acids, iron, zinc, magnesium, iodine, and copper. Aside from eating them raw, pine nuts can be added to your salad as a crunchy topper.
They can also be tossed in your pasta dishes or soup for a nutty bite. Pine nuts are also an important ingredient when making pesto, making it a healthy dip for vegetable sticks or pita chips.
Water
I can curb my appetite with water? H-2-Oh really now?
Drinking 8 glasses of water has been ingrained in us since we were children, but how many of us actually abide by this? In a recent study, it has been found that the average person is missing out on the 8 glass of water target, and as a result, is also constantly dehydrated.
When we are dehydrated, not only are we depriving ourselves of the amazing benefits of water, but we are also missing out on its natural hunger-suppressing benefits.
Drinking water temporarily tricks your body into thinking you’re full, making you eat less and therefore lose weight. Most people enrolled in diet programs are told to drink two full glasses of water before their meal to fill up their stomachs.
Reminding ourselves of the necessary cleansing properties of water should also stop us from reaching for high calorie and sugar content drinks like artificial juices, sodas, and caffeinated drinks. Water’s cleansing benefits to our body also help us lose weight – it cleans our kidneys and helps them to function better.
A healthy kidney leads to a good liver and a healthy liver burns fat a lot better and faster than an unhealthy one. Not drinking enough water adds stress to your kidneys and liver. Drinking enough water helps your liver to burn more fat and cause less fat storage, making it easier for you to lose weight.
The best benefit to always having a glass of water on hand is that it’s the most convenient, cheapest, and easiest natural appetite suppressant out there.
Apples
An apple a day not only keeps the doctor away but also keeps extra pounds at bay! This crunchy fruit contains ursolic acid, which is a natural compound that has been proven to promote lean muscle mass and boost fat burning.
Its high water and fiber content help keep your stomach filled, and it also contains pectin, which helps prevent the blood sugar spikes throughout the day that stir hunger. Pectin is a major player in regulating glucose levels and increasing energy.
Apples make great morning or afternoon snacks, and can even be eaten 30 minutes to an hour before meals to prevent you from overeating. They can also be added to salads or smoothies for that crunchy, flavorful bite.
Berries
Berries are nature’s most potent foods for controlling one’s appetite, particularly those of the exotic type. They are sometimes tart, tangy, or sweet, but always delicious. A few handfuls can fill your tummy better than a handful of popcorn.
The ability of berries to work as appetite suppressants has been well researched and proven. They are almost always used as the primary ingredients in weight loss pills, fat burners, and appetite suppressant pills.
Berries like strawberries, blueberries, cherries, mulberries, and raspberries are rich in fiber and have high antioxidant properties. Eating a handful of these quickly satiates your hunger and is much healthier and less calorific than popping a mouthful of M&Ms, wouldn’t you agree?
One exotic variety of berries that has amazing properties is the Goji berry. Goji berries have been gaining popular attention over the recent years in the US, but they are well known in China where they have been used in traditional medicine for years to improve the immune system and circulation, and protect the liver and eyes.
They are also a good source of minerals, vitamins, essential fatty acids, and amino acids, which is much needed when embarking on a diet, considering the fact that too much calorie cutting can lead to potential vitamin and mineral deficiencies.
Goji berries can be fully enjoyed by simply having a handful of them raw. They are also available in juices, but be sure to look for the 100% natural seal to avoid added color or sugar. The berries can also be soaked into hot water to brew into a tea. Just add a handful of this red berry to a cup of hot water and let it sit for 10 minutes.
After a while, they become fat and juicy. Sip the tea and eat the plumped berries which are filled with antioxidants. You can also add them to your smoothies. Just soak a handful of berries in water, and after they fatten, you can add to your favorite smoothie mix. It doesn’t change the texture or taste of your drink. This versatile berry can also be added to your trail mix or even your hot morning cereal.
Beans
Pass the beans! Beans are a great source of protein and are very high in fiber, making you feel full for a long time. This is due to a substance contained in these tiny things called cholecystokinin, a digestive hormone that acts as a natural appetite suppressant.
Instead of a bag of chips in the afternoon when you get that salty craving, opt for edamame beans instead. Common in Japanese restaurants served as appetizers, these baby soybeans in pods are super filling and super low in calories.
Have them as an afternoon snack or as a starter before meals to fill you up before your main course. You can boil them or steam them to make them tender, and they’re so easy to eat. Just pop the beans out of their soft shell and munch away.
Another type of bean that helps you suppress your cravings is the white kidney bean. A few spoonfuls of these are enough to curb your cravings and keep you full until suppertime.
Not only does it help with appetite suppression, but it also helps you shed those unwanted pounds as if you’re calorie-restricting. This starchy bean also helps prevent you from gaining unwanted fat by replacing overly processed, sugary, and starchy foods. Over a period of time, it also helps regulate blood sugar and control and retain healthy triglycerides.
White kidney beans reduce alpha-amylase secretion in your body. Alpha-amylase is an enzyme that breaks down starch into sugars.
The magical power of white kidney beans is that they reduce the secretion of alpha-amylase in your body so the starch that your body has just consumed can’t be turned into sugar, and neither can it be stored as fat. In simpler terms, white kidney beans don’t turn into belly fat, love handles, or thunder thighs. You get all the nutrients and fiber, and none of the sugar and body fat.
In a recent study, a group was given white kidney beans over a span of 30 days. After that period, it was found that the group lost an average of 60 pounds, without having to change their lifestyles at all.
After a follow-up period, they also found that 73% of the group was able to keep the weight off. The most important discovery of the research was that the major changes were brought about by fat loss. This is significant because people were not losing water weight, which tends to be the case on a calorie-counting diet, but losing fat. And that’s what you get with this magical bean.
Soup or Salad
Instead of diving straight into your main course over dinner time or when ordering a meal at a restaurant, simply follow the path outlined for you in the menu.
Soup or Salad a Main Course.
If drinking two glasses before your meal isn’t enough to make you feel like eating a little less, fill up your stomach with a vegetable soup and a salad loaded with leafy greens, chopped nuts, and fruits.
Just go easy on the dressing. Vegetable and broth-based soups are low in calories and water-dense, filling you up faster while giving you much-needed fiber.
Combining that with an antioxidant-rich salad with fiber-loaded vegetables will help to slow down sugar absorption, and simultaneously suppress your level of appetite from ravenous to feeling somewhat satisfied.
This will make you less likely to fill up on your main course or eat too fast, not giving your stomach enough time to process when you’re full and causing overeating.
Physical Activity
Exercise gets your blood pumping, gives you that natural glow, helps you lose weight, and tones your muscles. If these aren’t reasons enough to get on that treadmill or tie those laces on your running shoes, exercise can also decrease your appetite.
People who regularly exercise have been found to make wiser food decisions, which then lead to healthier eating habits.
After a kickboxing class or a morning run, you might think twice before chowing down on a carb-loaded meal like pizza and pasta, and opt for something less calorific like a fruit smoothie or a turkey sandwich.
Research from the American Physiological Society showed that appetite suppression works 60 minutes after aerobic activity, and kicks in after 90 minutes for anaerobic activity. The intensity in which exercise is done also affects your appetite.
Exercising harder and faster decreases our appetite more than gentle or moderate activity. But regardless of the details, get moving! Exercise has been proven time and again to be the best remedy for depression, weight loss, muscle growth, and overall general health.
Mindfulness and Time
Mindful and slow-paced eaters take in about four times fewer calories per minute and experience a higher level of satisfaction and feeling of fullness, even if they’ve had less food, according to a study by the University of Rhode Island.
Eat like the French do by enjoying each bite, savoring each mouthful of flavor, and noticing the different textures in your mouth. Put your fork down after every bite and take time to really chew your food.
Enjoy the company you’re with and start a conversation around the dinner table instead of gobbling everything down. It takes twenty minutes for your stomach and brain to register when you’re full, so these space-saving minutes are crucial. You don’t have to stuff your tummy until you’re bursting at the seams. When you feel like you’ve had just enough and your appetite has been satiated, stop eating.
Instead of giving in to old habits, take time to ask yourself these questions the next time your tummy does the talking.
Do you really need that upsized soda and popcorn when you catch a movie at the cinema? Or are you just having it out of habit, and maybe you’re not really that hungry?
Do you need to turn on the TV or browse the news on your phone while you’re having dinner?
Must you really have that bag of chips while watching the season finale of Game of Thrones, or should you opt for a green apple instead?
Change old habits and replace them with new, healthier ones. Put some thought into your meals so when you’re hungry, you don’t grab the first thing you see in your pantry that’s microwaveable. Spend your weekends shopping for all the veggies and healthy ingredients you’ll need for the week and prepare a meal plan ahead of time.
Unplug yourself from your phone and TV when eating and spend time appreciating the flavor and texture of what you’ve just put into your mouth.
Seeing that there are so many natural ways to curb your hunger should make you think twice before purchasing diet or appetite suppressant pills…which you know by now can do more harm than good, and may even lead to more weight gain in the long run.
Love your body and accept that weight loss is a journey that isn’t going to happen overnight. It requires patience, diligence, and self-forgiveness. We all mess up now and then.
It helps to figure out why you want to lose weight. Is it for health reasons? Is it to look like that model on Instagram? Is it to gain more confidence and strength in your body? Finding out your ‘why’ will give you the willpower to continue on your weight loss journey when you need a little bit of inspiration to get you through the day.
