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From supplements to magical diets, the weight loss industry is filled with products and programs that promise to help you reach your goal weight easily and quickly. Beware of these promises, though, because the truth is that for the most part, losing weight involves burning more calories than you take in (also called a calorie deficit) through a combination of healthy eating and physical activity.
So while there isn’t any secret “fix” or diet pill that will help you lose weight effectively or safely, you can add natural appetite suppressants to your meals to help you feel less hungry, which can help you consume less calories at mealtime.
Here are 30 natural appetite suppressants to know about.
Natural appetite suppressants
“One of the best ways to feel full longer, and therefore decrease your appetite is to fill up on fiber. And one of the most nutritious sources of fiber is raw vegetables,” says Serena Poon, a certified nutritionist and celebrity chef in Los Angeles. “I love snacking on carrots, colorful bell peppers or sugar snap peas which supply a crunchy, satisfying mouthful,” Poon says.
Staying hydrated is one of the best ways to help your body stay feeling satisfied. “Your body is composed of up to 60% water and hydration is crucial to keep it running optimally,” says Poon. Drinking a lot of water throughout the day also helps make you feel full and monitor your hunger signals.
There’s a reason why chia seeds are touted as a superfood. These tiny seeds pack a powerful punch of fiber, protein, antioxidants, healthy fats (omega-3 fatty acids), and are rich in vitamins and minerals. “Chia seeds have been found to be effective at managing hunger, most likely due to their fiber content,” explains Poon. “One of my favorite ways to prepare chia seeds is in a satisfying pudding with coconut milk and spices.”