Study after study has shown that the only surefire way to lose weight is to burn more calories than you consume. In most cases, that means eating less.
For too many dieters, it is that deprivation that leads to failed efforts to shed the pounds. Put simply, it’s miserable, and often unsustainable, to fight hunger day in and day out.
This is the reason new appetite supplements are constantly coming on the market. Many of these have little evidence backing up their claims, and the National Institutes of Health and other government agencies have warned about the safety of some of these products.
There are, however, natural appetite suppressants which have proven both safe and effective.
Here are five:
The spice in hot peppers has long been known to have a beneficial impact on health and to boost metabolism. Another recent study has shown the same substance interferes with nerve messages sent from gut to brain, making hot peppers a natural, and delicious, appetite suppressant.
The government’s National Center for Complementary and Integrative Health (NCCIH) lists several studies demonstrating how therapeutic yoga programs can aid in weight loss. One reason postulated for this is the effect of some poses in regulating the hormones that in turn control hunger pangs.
The NCCIH also calls the studies on mindfulness meditation as a component of a successful weight loss plan “intriguing” and cites a study showing that mindful eating can help dieters distinguish between real hunger and emotional eating.
Pennsylvania State University scientists have done a number of studies showing that high-fiber, low-calorie foods like apples, leafy greens, and other non-starchy vegetables fill the stomach for longer and reduce hunger pangs.
5 Lean Proteins:
Lean proteins, like fish and grass-fed lean beef, eggs, and poultryhave been found in a number of studies to provide, on a calorie for calorie basis, a greater feeling of fullness and satisfaction than any other foods.
There is no magic pill for weight loss, no matter what the latest appetite suppressant manufacturer promises. But these five practices and food groups have been proven to be safe and effective ways to fight hunger pangs and comfortably cut the calories.