Are you struggling to lose weight and control your appetite? With so much conflicting information out there, it can be difficult to know what truly works for weight loss and appetite suppression.

We’ve compiled a list of top tips from experts to help you reach your weight loss goals and keep your hunger at bay.

1. Prioritize protein

According to nutrition experts, consuming a protein-rich diet can help with appetite control and weight loss. Protein takes longer to digest than carbohydrates and fats, keeping you feeling full for longer periods of time.

Aim to include a protein source at every meal, such as lean meats, fish, eggs, or plant-based options like legumes and tofu.

2. Try intermittent fasting

Intermittent fasting involves restricting food intake for certain periods of time, which has been shown to help with weight loss and appetite suppression.

Popular methods include the 16/8 method, where you fast for 16 hours and consume all your food within an 8-hour window, and the 5:2 method, where you eat normally for five days and restrict calories to 500-600 for two non-consecutive days. However, it’s important to speak with a healthcare provider before starting any fasting regimen.

3. Stay hydrated

Drinking enough water can help with appetite suppression by making you feel full and reducing cravings. Additionally, staying hydrated can boost metabolism and improve overall health.

Aim to drink at least 8 glasses of water per day, and consider drinking water before meals to aid in weight loss.

4. Get enough sleep

Lack of sleep has been linked to increased hunger, cravings, and weight gain. Ensure you’re getting adequate sleep each night (7-8 hours is recommended), and consider establishing a consistent sleep schedule to improve sleep quality.

5. Focus on fiber

Fiber is another satiating nutrient that can help with appetite suppression and weight loss. Aim to include high-fiber foods in your diet, such as fruits, vegetables, whole grains, nuts, and seeds.

6. Practice mindful eating

Mindful eating involves paying attention to your food and the experience of eating, which can help with appetite control and weight loss. Avoid distractions while eating, such as TV or phone, and focus on enjoying the taste and texture of your food.

Additionally, practice listening to your body’s hunger and fullness cues to avoid overeating.

7. Consider supplements

Several supplements have been shown to aid in weight loss and appetite suppression, including green tea extract, garcinia cambogia, and chromium picolinate.

However, it’s important to speak with a healthcare provider before taking any supplements, as they may interact with medications or have adverse effects.

8. Incorporate strength training

Strength training has been linked to increased muscle mass, which can boost metabolism and aid in weight loss. Additionally, building muscle can improve self-esteem and overall health.

Aim to incorporate strength training, such as weight lifting or resistance bands, into your exercise routine at least 2-3 times per week.

9. Reduce stress

Chronic stress has been linked to increased appetite, cravings, and weight gain. Consider incorporating stress-reducing activities into your daily routine, such as yoga, meditation, or deep breathing exercises.