6 Natural Ways to Curb Appetite, Helping You Maintain an Ideal Weight

Cutting calories drastically, there are healthier ways to control your appetite

Naturally curbing your appetite can help maintain a healthy eating routine and keep you on track.  Suppressing your appetite doesn’t mean drastically cutting your food intake or skipping meals altogether.  Extreme calorie reduction is not a safe method for achieving or maintaining an ideal weight.  Instead of cutting calories drastically, there are healthier ways to control your appetite.

Natural Ways to Curb Appetite

According to ClevelandClinic, here are some natural methods to help suppress your appetite and maintain an ideal weight:

1. Eat Filling Foods
   The types of food you choose can greatly impact how full you feel.
   Carbohydrates and sugary foods tend to make you hungry faster.
   Opt for lean proteins and high-fiber foods to stay fuller for longer. Some examples include:
   • Chicken
   • Salmon
   • Soybeans
   • Beans
   • Whole grains
   • Strawberries
   • Bananas
   • Celery

2. Drink More Water
   Drinking plenty of water is a healthy habit that you can start today.  Water is essential for your health and contains zero calories.  According to Dr. Peminda Cabandugama, MD, "Water fills space in your stomach, which can help suppress your appetite."  Sometimes, thirst can be mistaken for hunger, leading you to eat more when you only need water.

3. Drink Warm Beverages
   Warm drinks can be more effective at satisfying hunger compared to cold ones.  "Research shows that hot liquids may expand in the stomach, which helps suppress appetite," says Dr. Cabandugama.  Coffee and tea, without added creamers or sweeteners, can also boost metabolism and help burn calories faster.

4. Avoid Late-Night Eating
   When you eat is just as important as what you eat.  Eating late at night can lead to weight gain. Intermittent fasting is recommended to aid weight loss and promote a healthier lifestyle.  "One easy strategy is to eat dinner earlier and avoid snacking at night," says Dr. Cabandugama.

5. Exercise
   Exercise helps curb your appetite in several ways.  Regular exercise releases endorphins, which reduce stress and improve mood, helping prevent stress-eating.  Exercise also helps suppress hunger hormones.  "The current guidelines recommend 150 minutes of moderate-intensity cardio per week," says Dr. Cabandugama.  This can be achieved by doing 30 minutes of exercise five days a week, or 60 minutes three days a week.

6. Get Enough Sleep
   Lack of sleep can increase stress levels, which may stimulate your appetite.  Sleep is a natural way to control hunger.  Most adults need 7 to 9 hours of sleep per night to support overall health.