Losing weight is challenging especially if you love food. This doesn’t mean that all food lovers cannot lose weight. But to lose weight in this situation, you may need some extra boost from nature’s best appetite suppressants.
You will be surprised to know that many of them are a regular part of your kitchen but you never got a chance to try them for weight loss.
The experts approve all these natural appetite suppressants prove all the items in this list. It may help to lose up to 10 pounds when combined with a balanced diet.
1- Spice up your food
Spices may say something about your food choices but they also work best to reduce your appetite. Those who don’t know, the active ingredient in many spicy foods is a compound called capsaicin that itself is a natural appetite reducer.
It doesn’t only give your metabolism a quick boost but also makes it more vulnerable to burn calories. Remember that this capsaicin is not present in bell pepper but is found in all other peppers. You may add these spices to every type of food i.e. salsa, soup, meat, eggs etc. For example, you may add cayenne pepper to every recipe even your daily herbal tea for extra benefits.
2- Sniff peppermint
Ever thought that sniffing peppermint would have a health benefit? Well, sniffing peppermint keep the hunger away. It is even proven by research that smelling peppermint every two hours, five times a day will make you eat nearly 1800 fewer calories in one week.
Also, hunger is more controlled and the person doesn’t overeat. This is not all, even the peppermint candles, peppermint gums, and peppermint tea also has the same effects.
3- Toppings of chia seeds
Sometimes we add a huge amount of calories even in otherwise low-calorie foods by adding toppings or dressing. Using an alternative that has fewer calories will make your food perfect for your calorie count. Chia seeds are rich fiber sources that also help to suppress appetite. You may use chia seeds as toppings of your daily oatmeal or yogurt.
Also, you can add them to smoothies, shakes and pancake batter for more benefits. Consuming a high amount of fiber will work on metabolism and regulate random eating habits. Remember to introduce fiber to your body slowly. Drink lots of water while using chia seeds to prevent gas and constipation.
4- Eat one apple
If you are concerned about the high sugar and calories in fruits, apple is one fruit that will never cost you anything. Eating only one apple a day will do a lot more than just keeping the doctor away. Apple is a natural appetite suppressant that works well during weight loss.
It has a combination of pectin, soluble fiber, and high water content. All of these make an apple an all round fruit for you.
Related– No-sugar diet- Is this possible?
5- Hydrate your body
Water is life, you have often read this line at nearly all health forums. But what you may not know is that drinking only two glass of water before each meal helps to reduce an appetite naturally. If the normal water looks boring to you, add a few slices of your favorite fruit in it and make it your customized vitamin water.
Another way to maintain your hydration levels is by eating water-rich vegetables. These include lettuce, cucumbers, radish, zucchini, and celery. All of these have more than 90% of water content that will control your appetite.
6- Switch to green tea
Green is trendy for weight loss but losing weight is only one benefit of green tea. It is a natural appetite suppressant that works on everyone. it is due to the presence of two important peptide hormones called norepinephrine and dopamine.
These two activate the sympathetic nervous system. These two hormones are collectively termed as catecholamines and have a role in hunger control. Another compound called epigallocatechin gallate (EGCG) regulates and prevents the breakage of catecholamines and hence have a role in weight loss.
7- Rub grapefruit oil
One of the many benefits of essential oils is to reduce appetite. Grapefruit oil, in particular, has functions to suppress appetite naturally. It has a powerful compound called nootkatone that activates AMPK. This AMPK is an enzyme that is involved in energy metabolism.
That’s how it controls weight loss. But for that, you don’t have to drink grapefruit oil. Just take a few drops into water, use it in a diffuser or apply it to your chest, wrists, stomach to turn away the hunger cravings.
8- The vinegar shot
You may try the organic white vinegar or apple cider vinegar shot to prevent hunger pangs. Both of these work on appetite but many people say that it’s just the unpleasant taste that ceases appetite.
9- Workout before dinner
This sounds unusual that after a full day of physical work, you may never like to workout before bed. But only a short but intense workout may bring you entirely opposite effects. It is even proven by research that exercise suppresses acylated ghrelin (the hunger hormone) while boosting the hormones that act for reducing appetite.
Start following a small workout 30-40 minutes after dinner and before going to the bed for best results.
10- Sleep for 6-8 hours
For many people sleeping for more hours of sound luxury but the thing is that your body needs rest. Like all other machines, the human body works to its maximum. By the end, it needs rest to re-charge its capacity to work. Ideally, 6-8 hours sleep is the standard for every adult.
Depending upon weight, height, metabolism and physical routine you may add more hours to it. But make sure that you don’t end up oversleeping. Oversleeping has the same damaging effects as that of less sleeping. The best is to find a balance between the two.
11- Breathe practices (yoga)
Usually, when a person is stressed, his body produces a hormone called cortisol. The high levels of cortisol may lead to the accumulation of belly fat and countless other health problems.It also hinders in production and release of leptin another hormone that signals you of being full.
When a person is more stressed, he develops resistance to leptin. That’s why you don’t realize when you are full. You keep on eating more and more and ends up eating an extremely high amount of calories, also called “stress eating”.
This stress eating has all the possible disadvantages that you can think of. At a time of stress, you crave for sugar; carbohydrates and other foods that make us feel good. To reduce such food carvings. It is necessary to control the stress. Breathing practices such as yoga help to regulate stress and improve overall health.
12- Watch what you eat
Sometimes the reasons for irregular eating are so random that they sound unbelievable. One of them is not noticing what you are eating. A mindful eating will not only make you lose weight naturally but also prevent you from certain medical conditions.
Pay attention to what you are eating, how much you are eating and how much you are eating to improve your food habits.