How To Curb Your Appetite Naturally

Aim for eight hours sleep nightly. People who get that many ZZZZs have higher levels of the hormone leptin, an appetite suppressant. Conversely, people who are sleep-deprived have higher levels of the hormone ghrelin, which tells the brain that you’re hungry.

Try “mindful eating,” which means that eating slowly and considering after every bite whether or not you’re still hungry. According to the American Dietetic Association, it can take up to 20 minutes for your brain to send a signal to your stomach that you’re full, so check in with your body as you eat to avoid overeating.

Eat more fiber; it keeps you full longer. In one study, participants who ate an extra 14 grams of fiber per day consumed 10 percent fewer daily calories than those on the lower-fiber plan.

Do some aerobic exercise. People who do develop higher levels of a blood protein called brain-derived neurotrophic factor, which is believed to suppress appetite.

Eat foods that fill you up faster and keep you full longer. According to research, they include boiled white potatoes, oranges, apples, fish, whole-wheat pasta, nuts, steak, baked beans, grapes, whole-wheat bread, pumpkin, nuts, and avocados.

Have a stick of gum after meals. In one study, people who chewed gum after lunch ate fewer afternoon snacks and had fewer cravings for sweets than people who didn’t.