Appetite suppression can be a challenge when trying to control your diet. With tasty foods available everywhere you turn, it can be challenging to avoid the temptation.

But, luckily, there are moves you can incorporate into your life to help suppress your appetite. Here are some of the best ones to try:.

1. Drink More Water

When you get hungry, your body might actually be craving water. If you’re dehydrated, your body will send thirst signals that can be confused with hunger signals. Drinking more water can help you reduce your appetite and avoid overeating.

According to studies, drinking water before a meal can reduce the amount of food you eat by 13%. So next time you’re hungry, try drinking a glass of water first.

2. Eat Slowly

It takes your body around 20 minutes to realize you’re full. By eating slowly, you give your body time to recognize that it’s full. Eating slow can also help you enjoy your food more, which can be rewarding, especially for those who love food.

Try savoring each bite, and put your fork down between each bite.

3. Get Enough Sleep

Lack of sleep can lead to overeating, as sleep deprivation affects hormones that control hunger. When your body is tired, it craves energy and will look for it through food. To avoid overeating, make sure you’re getting enough sleep each night.

Adults should aim for 7-9 hours of sleep per night.

4. Eat More Protein

Eating protein can help you feel fuller for longer. Protein slows down the digestion process, prolonging the feeling of fullness after eating.

Try adding protein to each meal, like eggs at breakfast, chicken or fish at lunch, and lean beef or tofu at dinner.

5. Exercise Regularly

Regular exercise can help you suppress your appetite in a few ways. First, it helps reduce stress, which can trigger hunger. Exercise also releases hormones that reduce appetite, like endorphins and adrenaline.

Lastly, exercising regularly can improve your overall health, making you more conscious about the foods you put in your body.

6. Eat Fiber-Rich Foods

Fiber is another nutrient that can help you feel fuller for longer. It takes longer to digest than other nutrients, allowing you to feel satisfied for a longer time.

Try incorporating more fruits, veggies, and whole grains into your diet to boost your fiber intake.

7. Manage Stress

Stress is a major trigger for overeating, as stress hormones can increase your appetite. When you feel stressed, try calming activities like yoga or meditation to help manage your stress levels.

Alternatively, take a short walk or practice deep breathing exercises to help reduce your stress levels.

8. Avoid Processed Foods and Sugars

Processed foods and sugars can sabotage your appetite suppression efforts. These foods have little nutritional value and can increase your cravings for more unhealthy foods.

Try to stick to whole, unprocessed foods and avoid sugary drinks to help keep your appetite in check.

9. Smell Apples or Peppermint

It might sound odd, but the scents of apples and peppermint can help suppress your appetite. Studies have shown that people who smell these scents before eating consume fewer calories.

Try keeping a bowl of fresh apples on your desk or carrying a peppermint oil rollerball with you to smell throughout the day.

10. Keep a Food Journal

Keeping a food journal can help you identify your triggers for overeating. When you write down what you eat, you become more conscious of your food choices and can avoid unhealthy foods that trigger your appetite.

Additionally, keeping a food journal can help you identify patterns in your eating and help you make healthier choices.

Conclusion

Suppressing your appetite can be challenging, especially with tempting foods around every corner. But by incorporating these moves into your routine, you can help control your appetite and avoid overeating.

Remember to drink more water, eat slowly, get enough sleep, eat more protein and fiber-rich foods, and avoid processed foods and sugars. Also, try managing your stress, smelling apples or peppermint, exercising regularly, and keeping a food journal to help stay in control of your appetite.