Many people struggle with weight loss and keeping the weight off due to overeating and uncontrollable hunger. While some people can change their diet and lifestyle habits to reduce their caloric intake, others may need additional support.

Appetite suppressants, whether natural or synthetic, can help reduce hunger cravings and support weight loss efforts.

If you’re looking to support your weight loss journey with natural appetite suppressants, here are nine options to consider:.

1. Green Tea

Green tea is a natural appetite suppressant that contains caffeine and a compound called epigallocatechin gallate (EGCG). These two components have been shown to increase metabolic rate and reduce cravings for food.

As a result, drinking green tea regularly can support weight loss efforts. Aim to drink 2-3 cups per day, or consider taking a green tea extract supplement.

2. Apple Cider Vinegar

Apple cider vinegar is a popular natural remedy that has been linked to weight loss. This is due in part to its ability to reduce hunger cravings by making you feel fuller for longer.

Apple cider vinegar can also help to regulate blood sugar levels and improve digestion, both of which can support weight loss. Add a tablespoon of apple cider vinegar to a glass of water and drink before meals, or consider taking a supplement.

3. Fiber

Fiber is an essential component of a healthy diet and can also act as a natural appetite suppressant. When you consume fiber, whether in the form of fruits, vegetables, or supplements, it expands in your stomach and helps to reduce hunger cravings.

Additionally, fiber can slow down the digestive process, which can make you feel full for longer. Aim to consume at least 25 grams of fiber per day to support weight loss.

4. Spices

Spices such as cayenne pepper, black pepper, and turmeric can help to reduce hunger cravings and support weight loss efforts.

These spices contain compounds that increase metabolism and help to reduce inflammation in the body, which can contribute to weight gain. Additionally, spices can add flavor to your meals without adding extra calories, making them a great addition to any diet.

5. Water

Drinking water can help to reduce hunger cravings and support weight loss. When you’re dehydrated, your body can sometimes mistake thirst for hunger, causing you to eat more than necessary.

Additionally, drinking water before meals can help to fill up your stomach and reduce appetite. Aim to drink at least 8-10 glasses of water per day to support weight loss.

6. Protein

Protein is an essential nutrient that can help to reduce hunger cravings and promote weight loss.

When you consume protein, whether in the form of meat, fish, dairy, or plant-based sources, it helps to regulate blood sugar levels and keep you feeling fuller for longer. Additionally, protein can help to build lean muscle mass, which burns more calories than fat. Aim to consume at least 0.8 grams of protein per kilogram of body weight per day to support weight loss.

7. Ginseng

Ginseng is a natural herb that has been shown to reduce hunger cravings and support weight loss. This is due in part to its effect on blood sugar levels and insulin sensitivity, both of which can contribute to fat storage and weight gain.

Additionally, ginseng can help to reduce inflammation in the body, which can support overall health and wellness. Consider taking a ginseng supplement to support your weight loss efforts.

8. Dark Chocolate

Dark chocolate is a healthy treat that can help to reduce hunger cravings and support weight loss. This is due in part to its high content of antioxidants and its effect on serotonin levels in the brain, which can help to regulate mood and appetite.

Additionally, dark chocolate can satisfy sugar cravings without causing a spike in blood sugar levels, making it a great addition to any diet. Aim to consume dark chocolate that contains at least 70% cocoa to support weight loss.

9. Mindful Eating

Mindful eating is a practice that involves paying attention to your body’s hunger and fullness cues and eating with intention.

When you practice mindful eating, you’re more likely to eat when you’re hungry and stop eating when you’re full, reducing the risk of overeating and weight gain. Additionally, mindful eating can help to reduce stress and promote overall well-being, supporting weight loss efforts. Consider practicing mindful eating by eating slowly, without distractions, and tuning in to your body’s signals.

If you’re looking to support your weight loss journey with natural appetite suppressants, consider incorporating these nine options into your diet and lifestyle habits.

Remember to listen to your body and consult with a healthcare professional before beginning any new supplement or dietary regimen.