Feeling hungry can derail a diet or a fitness plan fast. You may be able to stick to your healthy eating regime most of the time but, once hunger pangs and temptation kick in, it can all unravel very quickly.
Thankfully, there are ways of controlling the handful before it reaches the mouth.
Common methods of suppressing appetite are lifestyle-orientated and food-related. You can also use an appetite suppressant product.
It’s not a case of picking one option and running with it. If you want to see real change, you need to think big. To really improve your body, you need to find the balance with all three.
The biggest contributing factor to suppressing your appetite is going to be willpower.
Appetite suppressing products are not miracle pills. However, if you make the right choices with your lifestyle and food intake, these products can help make a big difference with your weight loss results.
Appetite suppressants are, quite simply, products formulated to help reduce your food intake.
They come in two common forms:
Chemical-based solutions that can only be prescribed by a doctor.
Natural, fibre-based formulas, which can be bought without needing to see a doctor.
Chemical-based suppressants work by tweaking signals to your brain to say you’re not hungry.
Chemical options carry risks which can include heart damage, depression, and addiction. Doctors are very reluctant to prescribe these substances lightly.
A notorious example is Phentermine.
You will not get a prescription for it just because you’re feeling a little fat. In fact, in many countries, it is now banned.
Glucomannan absorbs water and expands in size to fill your stomach, leaving less room for too much food.
Side effects when using glucomannan are rare and mild; temporary bloating or a laxative effect are possible.
Appetite suppressants are geared towards weight loss and can help a lot, or not at all. Everything depends on how you use them.
No product can improve a poor diet or a lazy lifestyle.
Used in combination with an improved diet and some exercise, even just a walk, an appetite suppressant can contribute greatly to noticeable results.
There’s no single answer to this.
Natural, fibre-based suppressants are a pretty safe option. You can research and buy these for yourself without any problems.
Chemical-based suppressants carry a very real risk of serious side-effects. Do not buy these without seeing your doctor. Online pharmacies will ask you to complete a few questions before letting you buy – this is not sufficient.
Wait! With food? But isn’t food the problem?
Yes, and no. The wrong food is the problem.
The right foods are nutritionally rich and filling, meaning they can help reduce your appetite and not leave you craving for more.
Here’s a some of our favourite options:
Protein is crucial for keeping hunger at bay.
Your body needs protein. If you don’t feed it protein, it’ll keep asking for more food until it gets some. Filling up on carbohydrates alone will not restrict hunger; it’ll increase it.
Protein-rich foods will spend more time being digested and used by your body.
Eggs are a wonderful example. They contain all the amino acids the body needs – they offer a complete protein.
Eggs should be in your diet whether you’re losing weight or not.
Beans, peas, chickpeas and lentils are all rich in protein and fibre, making them filling.
They contain starch that can’t be broken down by the digestive system, which slows digestive emptying and keeps you feeling fed.
Oatmeal porridge is slow to digest and should help you get to lunchtime without picking.
This makes it a better option for breakfast than the over-processed cereals or flakes.
Most people will say porridge is boring on its own. True, it can be. Throw some berries on top – even the frozen ones will be fine.
Prepare porridge with water or milk, or both. That’s a matter of personal taste. Using milk will add in some extra vitamins and nutrients.
Ditch the white flours and rices.
Wholegrain rices, breads, and even pasta, offer a better nutritional balance. The less they’ve been processed, the slower they will digest, helping to keep your belly satisfied.
Nuts, especially almonds, are protein-rich and filling, and contain good fats that you might be missing from your diet.
Portion size is king with this food group; keep it reasonable.
Soup isn’t just for ill people.
A good quality soup can be full of protein and vegetables, and can genuinely provide satiety.
A small bowl of soup as a starter can help reduce the serving size of your main meal.
Be wary of canned soups containing excess sugar. Making your own soup can be as simple or complicated as you like. So, get experimenting.
Just remember that it’s the soup that’s the food; it’s not a dip for half a loaf of bread.
You may not think of water as food, but it is a critical component of everything. Health. Wellbeing. Life.
Not staying hydrated can lead to overeating because the body desperately starts to ask for anything with moisture.
If you really must eat and not drink, an apple is a better choice than a cream cheese bagel.
There are other things that can help suppress your appetite:
Try not to get distracted when eating. Watching TV, fiddling with social media, and eating whilst working can lead to overeating without you realising it.
Don’t just shove food down your throat. Chew each mouthful. It takes around 20 minutes for your stomach to register it contains food. Give it a chance to update and start digesting.
We often assume we’re hungry when, in fact, we’re thirsty. A glass or two of water when hunger pangs start to pester can help diminish them.
A glass of water before and another during a meal will help keep your food intake reasonable.
Stress leads to overeating. It also leads to poor food choices. Biscuits and chocolate, anyone?
Getting a good night’s sleep and learning some mind relaxation techniques can help you get back on track.
A lot of advice is easier to say than do. In many circumstances, you might find a good quality supplement can really help out.
Supplements should be used in addition and not as a substitute. You should still ditch the fizzy drink for water.
Glucomannan is a fibre extracted from a plant called konjac root.
It grows mainly in Asian countries and has long been used as an ingredient and a thickener in food recipes.
Why? Glucomannan is highly absorbent. When mixed with water, it can swell up to fifty times its size. There are few natural substances in existence that can do this.
In recent years glucomannan has been investigated as an aid for weight loss. When put through clinical tests, the results were very positive.
Studies agreed that it can contribute to weight loss by using as little as three grams a day.
When consumed with water, glucomannan forms a gel in the stomach and limits space for food.
Glucomannan is generally considered safe to consume. Unlike other dieting supplements, it isn’t a stimulant and will not leave users feeling jittery.
As well as suppressing your appetite, glucomannan has additional health benefits.
It can help reduce cholesterol and maintain blood sugar levels, so you avoid sugar spikes. If you’re diabetic you should check with your doctor before using, in case your diabetic medication needs to be adjusted.
All things considered, glucomannan should definitely be of interest when looking to manage your weight.
We recommend you do your own research for the product most suited to you.
We’ve covered many supplements already. Here are some worth highlighting:
Phentatrim is our preferred choice for an appetite suppressant.
It provides a substantial daily serving of glucomannan, with some other ingredients added to improve its efficacy.
Phentatrim is stimulant-free, meaning it’s not going to make you feel jittery or keep you awake at night.
Customer feedback is favourable. Optimum Nutra, the manufacturer, has recently suggested using this product alongside their fat burner, Phentaslim.
The two together make for a powerful weight loss combo. You can read more on this here.
Phentatrim official website: Phentatrim Website
See our full review here: Our Phentatrim Review
Hourglass masquerades as both a fat burner and an appetite suppressant. It is possibly a master of neither.
There is a danger of style over substance here. The packaging is feminine and appealing. The website marketing is strong and professional.
Underneath all this sheen, what you do get is a good combo product, with some caveats.
It contains glucomannan but nowhere near enough; just half of the suggested daily intake. For appetite suppression, you’ll need more.
Hourglass contains stimulants to power up metabolism. This makes it great for the casual gym-goer, or somebody looking to shift a smaller amount of weight.
For convenience, Hourglass scores highly. For effectiveness, it would be better to buy a dedicated fat burner and separate appetite reducer.
Hourglass Fit official website: https://www.hourglassfit.com/
See our full review here: https://www.dietpillswatchdog.com/hourglass/
XLS Medical Specialist is a widely-available, often-seen appetite suppressant. It’s there, on the supermarket shelf.
The packaging may be cute, and it’s conveniently sized for carrying around. It appears inexpensive, at first.
It does not contain glucomannan. Instead, it uses an undeclared blend of ingredients that work in a similar way.
Our best-educated guess is it has been formulated to cause bloating. Customer feedback reports as such.
By bloating your stomach, you’re less likely to want to eat.
A 30-capsule box will last you five days. At around £10 a box, this makes for an expensive product if you plan to use it for longer.
Our main problems with XLS have never gone away. It’s all just clever marketing and questionable products, and expensive in the long run.
When used in the right manner, an appetite suppressant can help enormously in your battle with your weight.
Natural, fibre-based suppressants are a safer choice over chemical-based alternatives. There are few things more natural than glucomannan, our ingredient of choice.
No appetite suppressant can prevent weight gain if you continue with poor diet choices. No supplement can remove the calories from cakes and chocolate.
You don’t need to overhaul your lifestyle in five minutes, neither. Making some small changes now can contribute a lot going forward.
That’s another thing: time.
Too many people expect huge results within days and weeks. Weight loss doesn’t work like this, so don’t just give up.
We believe it’s worth the effort, after all.