If you’re like most of us, you probably have at least one New Year’s Resolution that centers around weight loss.  But the question most of us forget to ask is what to do about the hunger that thwarts our weight loss efforts year after year. Hunger isn’t just a mind-state—it’s real. Our appetite levels are regulated by hormones, and the choices we make throughout the day can have an impact on how hungry or satiated we feel.

At Medarts Weight Loss Specialists in San Diego, many of our clients have experienced success through the use of prescription anorectics (appetite suppressants), but that may not be necessary for everyone. Sometimes dietary and lifestyle changes are enough to help curb your cravings so you’re able to shed unwanted pounds. This year, start your weight loss journey by trying on these 10 natural appetite suppressants.

1. Water

Drinking an 8-ounce glass of water at the first pang of hunger goes a long way toward curbing your appetite. You may find that you’re no longer hungry at all. If after 10 minutes you still feel hungry, go ahead and eat. Chances are, with a belly full of water, you’ll end up consuming fewer calories anyway.

2. Matcha green tea

Green tea contains antioxidants that help boost levels of cholecystokinin (CCK), a hunger-suppressing hormone that also stimulates the digestion of fat and protein. Drinking matcha green tea daily curbs the appetite, promotes weight loss, improves immune function, and increases energy.  

3. Coffee

A cup of coffee after a meal stimulates metabolism, and drinking a cup before heading to the gym can increase the amount of fat you burn while you work out. Coffee also increases levels of PYY, an appetite-reducing hormone. But the big twist is that when it comes to PYY, decaffeinated coffee proves even more effective than the caffeinated stuff.   

4. Apples

Munching on an apple will fill you up with bulky fiber and reduce your hunger hormones without piling on the calories. Not only are apples a great high-fiber/low-calorie snack, but they’re also a good source of vitamin C and potassium.

5. Steel cut oatmeal

The slow-digesting carbohydrates and dietary fibers in oatmeal help you to feel full for hours after eating it. Steel cut oatmeal also provides a good supply of protein, making it an ideal breakfast food.  

6. Avocado

Avocados contain oleic acid, an omega-9 fatty acid that sends a signal of satiety to the brain and decreases the appetite. Studies have shown that eating avocado can help reduce your hunger and minimize your caloric intake in subsequent meals.

7. Nuts

Nuts are another great source of fiber that helps you feel full longer. Almonds and walnuts, in particular, provide a range of other health benefits as well.  

8. Exercise

Intense exercise suppresses the appetite for as long as 24 hours after exercising.  Weight-bearing aerobic exercise, like jumping rope, is more effective in reducing the appetite than a workout on a rowing machine, for example. Of course, exercise burns calories and revs up the metabolism as well, making it an important part of any weight loss plan.  

9. Sleep

Sleep deprivation disrupts your body’s hormone levels. Lack of sleep has been shown to increase hunger and an appetite for dense, high-calorie foods. Getting sufficient, quality sleep each night balances out hormone levels, keeps your appetite in check, and supports your weight loss efforts.

10. Mindful eating

Mindful eating is about chewing slowly, savoring the flavors, and paying attention to your body’s signals of hunger and satiety. This simple step can significantly reduce the temptation to overeat and decrease your caloric intake. You may also be surprised by how much more you enjoy your food.

Need help to curb cravings? Call Medarts Weight Loss

While eating a handful of nuts and drinking a cup of green tea may have their benefits, they won’t necessarily lead to long-term weight loss.  At Medarts in San Diego, we offer a range of prescription anorectics, including Phentermine, Bontril, and Tenuate, all designed to help curb your cravings so you’re finally able to shed those unwanted pounds. Our qualified and certified weight loss experts can help you choose the right appetite suppressant to meet your weight loss goals. We also offer lipotropic injections, vitamin injections, fat cavitation, and one-on-one support from experienced medical weight loss professionals who are dedicated to helping you slim down and feel great.  

There is no shame in asking for help, and at Medarts, that’s what we’re here for. If you’re struggling to lose weight, give us a call today so we can help you reach your 2020 goals and beyond.