The National Institutes of Health NIH offer a daily food and activity diary that people can use. People who practice mindfulness aim to focus on their moment-to-moment experiences, emotions, and thoughts in a nonjudgmental way. More conclusive evidence is necessary, but it seems that mindful eating may help prevent overeating.

A review of 21 studies found that 18 reported that mindful eating habits led to an improvement in targeted eating behaviors, such as binge eating and emotional eating. To practice mindful eating, focus on the sensations that food produces on the tongue, how it smells, its texture, and whatever other qualities it may possess.

While doing so, observe the thoughts and emotions that eating causes. People have used alcohol to increase the appetite for centuries, and many studies show that alcohol intake often correlates with obesity. Researchers do not know exactly why alcohol provokes hunger and eating.

However, a study using preserved brain matter found that exposure to ethanol, the active ingredient in alcohol, can cause hyperactivity in the brain cells that starvation typically activates. To avoid accidentally overeating, try cutting back on or limiting alcohol intake.

Alcohol is also full of empty calories, meaning that it may cause weight gain without providing any nutrition. Making last-minute meal and snack choices is a common trigger for overeating. When people make impulsive food decisions, it can be easy to pick nutritionally poor, calorie-dense foods.

To avoid overeating, prepare or plan meals for the week or days ahead. At the same time, prepare healthful snacks, such as chopped vegetables in containers. Staying hydrated is an important way to prevent overeating. A study found that there was a significant relationship between being dehydrated and having an elevated BMI or obesity.

Researchers are still trying to work out the link between dehydration and overeating. One possibility is that people might sometimes eat when they are actually thirsty. Choosing water over other drinks is also likely to help prevent overeating because water is free of calories.

People may be unaware of the calories, carbohydrates, and fat in other drink choices, such as sodas, juices, smoothies, and coffees. Many people eat for reasons other than hunger, such as being stressed, tired, or sad.

A lot of people also overeat because of certain habits, such as eating while distracted or eating too quickly. Try making a list of things that trigger overeating and then coming up with ways to avoid or address them. For example, this might mean calling a friend to talk when feeling overwhelmed or not keeping snacks close to the TV.

Many people find it easiest to focus on changing one habit at a time instead of trying to break several patterns all at once.

It is also usually best to try dealing with minor issues first before tackling more significant ones. Food habits can take a while to break. People should be gentle with themselves while making dietary changes and focus on taking things a day at a time.

It seems that the amount that people eat and the food choices that they make tend to be similar to those of the people they eat alongside. As a result, the social context of eating is likely to influence the risk of overeating.

To avoid overeating, try to dine with people who have similar eating goals. Eating around people who are also keeping track of their portion sizes may help reduce some of the temptation to overindulge. People with concerns about their diet, eating habits, or ability to control their appetite should talk to a doctor or dietitian.

For some people, overeating could be part of a health condition. Binge eating disorder BED is the most common type of eating disorder in the U. People with BED engage in eating behaviors that can lead to serious health consequences, such as obesity, type 2 diabetes, and heart disease.

People with BED typically feel out of control and overeat at least once a week for a minimum of 3 months. Binges due to BED also tend to cause people to:. A doctor will often suggest that people with BED seek individualized nutritional counseling from a registered dietitian.

People with BED may also benefit from psychotherapy. In some cases, a doctor may prescribe medication, such as antidepressants or appetite suppressants, to help control BED.

There are many tips and tricks to help limit overeating and curb appetite. These include being more aware of food choices, controlling portion sizes, and identifying eating patterns.

Always talk with a doctor about any concerns over diet, appetite, and eating patterns. Some people need help to manage their unhealthful eating habits or appetite. People who frequently overeat may have BED, a condition that requires medical attention to prevent potential health risks.

Dietitians or psychotherapists can provide advice or care to a person with concerns or questions. A look at emotional eating when people use food to cope with emotions, such as stress. Included is detail on the causes and common triggers to avoid.

In the days before a period, it is common to eat compulsively. Some tips and strategies can help prevent these cravings. Learn more here. Causes of nausea and loss of appetite include food poisoning, allergies, and medications.

The cause of these symptoms will determine the treatment…. Many people adopt a high-protein diet to try to lose weight. Healthful foods that are high in protein include lean meats, nuts, quinoa, and fish….

Fiber is an essential nutrient for boosting heart and gut health, and yet hardly anyone includes enough of it in their daily diet.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. What are the best ways to stop overeating? Medically reviewed by Katherine Marengo LDN, R. Tips to prevent overeating When to see a doctor Summary Various techniques may help regulate appetite and reduce the risk of overeating.

Tips to prevent overeating. Share on Pinterest A person should limit their distractions during mealtimes. Share on Pinterest Nuts and seeds are protein-rich food.

Share on Pinterest A person can help prevent overeating by staying hydrated. When to see a doctor or dietitian. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. It forms a viscous gel, which delays fat and carb absorption. Gymnema sylvestre has long been used in India as an antidiabetes medication, but it may also have anti-obesity properties.

Some research from suggests that Gymnema sylvestre has properties that may help manage blood lipids and other factors that tend to be high in people with obesity.

In the study, rats that consumed a high-fat diet followed by Gymnema sylvestre extract for 28 days experienced decreases in cholesterol levels and BMI.

However, more investigations are needed to establish whether Gymnema sylvestre is safe and effective in helping humans manage weight and appetite. Griffonia simplicifolia is a plant that contains 5-hydroxytryptophan 5-HTP , a compound that is converted into serotonin in the brain.

An increase in serotonin levels may help suppress appetite , according to some research. Some older, limited research suggests that 5-HTP may help people overcome obesity by inducing feelings of fullness. However, taking 5-HTP supplements may increase the risk of serotonin syndrome , a potentially serious condition.

Always consult a doctor before using these or other supplements. Griffonia simplicifolia is a plant rich in 5-HTP.

This compound is converted into serotonin in the brain, which has been shown to decrease appetite. Caralluma fimbriata is an herb that may suppress appetite and manage obesity. In one study , 83 adults with overweight took supplements with either Caralluma fimbriata extract or a placebo for 16 weeks.

At the end of the study, those taking Caralluma fimbriata extract had a reduction in calorie intake and waist circumference. They also did not gain weight, while those in the placebo group did.

A review noted that taking Caralluma fimbriata extract may reduce waist circumference but does not appear to affect body weight or BMI. Possible adverse effects include constipation, diarrhea, nausea, and rashes. Caralluma fimbriata is an herb that may help decrease appetite levels.

Combined with exercise and a calorie-controlled diet, it may help promote weight loss. Green tea extract may be effective for weight loss , among other health benefits.

Caffeine is a stimulant that increases fat burning and suppresses appetite, while green tea catechins — particularly epigallocatechin gallate EGCG — may boost metabolism and reduce fat. Another study, from , found evidence that drinking beverages containing soluble fiber, ECGC, and caffeine can leave people less likely to eat so much at the next meal.

Green tea extract contains caffeine and catechins, which can boost metabolism, burn fat, and aid weight loss. Combining green tea extract with other ingredients may decrease appetite levels and reduce food intake. Conjugated linoleic acid CLA is a type of fat present in some animal fats and as supplements.

Some experiments have suggested CLA supplements might help improve body composition and reduce body fat and obesity, but more studies are needed. Conjugated linoleic acid is a a naturally-occurring trans fat that may help with weight loss. It may work by changing the way your body metabolizes fat.

Garcinia cambogia comes from a fruit of the same name, also known as Garcinia gummi-gutta. The peel of this fruit contains high concentrations of hydroxycitric acid HCA , which may have weight loss properties.

A review of eight trials, with data for participants, suggested that Garcinia supplements could reduce:. However, more studies are needed to confirm the safety and effectiveness of Garcinia HCA supplements for weight management.

Garcinia cambogia contains hydroxycitric acid HCA. HCA has been shown to help increase serotonin levels, which may improve fullness levels. However, some studies show no significant effects from this supplement. Yerba mate is a plant native to South America.

Some research has suggested that taking capsules containing a total of 3 g of yerba mate daily for 12 weeks may help reduce body fat and improve the waist-hip ratio of people with obesity. Moreover, a study of 12 healthy women has indicated that taking 2 g of yerba mate before performing a minute cycling exercise reduced appetite and also boosted metabolism, focus, and energy levels.

Yerba mate appears to be safe and does not seem to produce any severe side effects. However, drinking yerba mate very hot and reusing the same leaves may lead to a higher risk of esophageal and other types of cancer.

Yerba mate is a plant known for its energy-boosting properties, and it may also help with appetite reduction and weight loss.

Studies suggest that the caffeine in coffee may help promote weight loss by:. It seems that ingesting caffeine 0. Nevertheless, note that a high caffeine intake may raise blood pressure in some people. The caffeine in coffee may help reduce appetite, delay stomach emptying, and influence appetite hormones, all of which can help you eat less.

Caffeine may also increase fat burn and aid weight loss. The items listed above may offer a natural approach to weight loss alongside dietary measures and exercise. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Making a few small changes to your morning routine can help you lose weight and keep it off. This article tells you how. Nutrient-rich superfoods can benefit your health in many ways, including by helping you lose weight. Here are 20 of the best superfoods for weight….

Medical News Today only shows you brands and products that we stand behind. Appetite suppressants are foods, supplements, or other methods that stop a person from feeling hungry.

Eating more protein, consuming ginger, and eating mindfully are some tips that may help. Manufacturers of appetite suppressant pills make big claims about the ability of pills to suppress appetite and promote weight loss.

However, the effectiveness of these pills is not known, and according to the National Institutes of Health NIH , they often come with dangerous side effects. Instead, a person can use a range of natural methods to suppress or lose their appetite in a risk-free, healthful way.

In this article, we give a list of evidence-based methods that a person can use to suppress their appetite without the need for diet pills. We also discuss which foods are the best appetite suppressants. A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:.

Not all foods satisfy hunger equally. Compared to carbohydrates , protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer. A person can replace some sources of carbohydrate with proteins and healthful fats to help keep their appetite under control.

The Dietary Guidelines for Americans recommend the following high-protein foods:. The guidelines also recommend that a person gets their healthful fats from natural sources such as nuts and seeds, avocados, and olive oil.

Drinking a large glass of water directly before eating has been found to make a person feel fuller, more satisfied, and less hungry after the meal.

Another study , which looked at appetite in 50 overweight females, showed that drinking 1. A soup starter may also quench the appetite. Research from showed that people reported feeling fuller immediately after the meal if they had a liquid starter.

Fiber does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day. Research suggests that fiber can be an effective appetite suppressant. High-fiber diets are also associated with lower obesity rates. On the other hand, another review found that introducing extra fiber into the diet was effective in less than half of the studies they looked at.

More research is needed to identify which sources of fiber are the most effective for suppressing appetite. A review based on 20 different studies found that appetite hormones are suppressed immediately after exercise, especially high-intensity workouts.

Research shows that a tea called Yerba Maté, which comes from the Ilex paraguariensis plant, can reduce appetite and improve mood when combined with high-intensity exercise. Yerba Maté is available for purchase online. Dark chocolate has been shown to suppresses appetite compared to milk chocolate.

One study showed that people ate less during their next meal after snacking on dark instead of milk chocolate. Consuming a small amount of ginger powder has been shown to reduce appetite and increase fullness , possibly because of its stimulating effect on the digestive system.

This was a small-scale study, so more research is needed to confirm this effect. Ginger powder is available for purchase online. Reducing general food intake while dieting can leave people with a ravenous appetite. This can cause a relapse into binge eating.

However, dieting does not have to mean going hungry. Some practices, like mindful eating, may also help. Generally, hunger and appetite are signals from your body that it needs energy or is craving a certain type of food. To make it easier, we put together this list of 13 science-based ways to help reduce hunger and appetite.

Adding more protein to your diet can increase feelings of fullness , lower hunger hormone levels, and potentially help you eat less at your next meal.

In a small study including 20 healthy adults with overweight or obesity, those who ate eggs a high protein food instead of cereal a lower protein food experienced increased feelings of fullness and lowered hunger hormones after breakfast.

Another study including 50 adults with overweight found that drinking a beverage high in protein and fiber 30 minutes prior to eating pizza appeared to reduce feelings of hunger, as well as the amount of pizza the participants ate.

Vegetable proteins including beans and peas might be just as useful for keeping you satisfied and moderating your intake. Yet, some studies suggest up to 0.

Still, other studies have found conflicting results when it comes to high protein diets. Protein is a nutrient that helps keep you full. Getting sufficient protein in your diet is important for many reasons, but it may help promote weight loss, partly by decreasing your appetite.

A high fiber intake helps fill you up by slowing digestion and influencing the release of fullness hormones that increase satiety and regulate appetite. In addition, eating fiber helps produce short-chain fatty acids in your gut, which are believed to further promote feelings of fullness.

Viscous fibers occur naturally in plant foods but are also commonly used as supplements. Fiber-rich whole grains can also help reduce hunger. Nevertheless, few negative effects have been linked to high fiber diets. Fiber-rich foods often contain many other beneficial nutrients, including vitamins, minerals, antioxidants, and helpful plant compounds.

Therefore, opting for a diet containing sufficient fruits, vegetables, beans, nuts, and seeds can also promote long-term health.

Eating a fiber-rich diet can decrease hunger and help you eat fewer calories. It also promotes long-term health. Anecdotal evidence suggests that drinking water might suppress hunger and promote weight loss for some people.

Animal studies have also found that thirst is sometimes confused with hunger. Scientists believe that about 17 ounces mL of water may stretch the stomach and send signals of fullness to the brain. Since water empties from the stomach quickly, this tip may work best when you have water as close to the meal as possible.

Interestingly, starting your meal with a broth-based soup may act in the same way. In an older study, researchers observed that eating a bowl of soup before a meal lowered hunger and reduced total calorie intake from the meal by about calories.

This may not be the case for everyone though. Genetics, the type of soup you eat, and various other factors are all at play.

For example, soups with savory umami flavor profiles might be more satiating than others. Some studies have found that thirst status and water intake appear to influence your preferences for certain foods more than it influences hunger and how much food you eat.

In general, keep a glass of water with you and sip it during meals or have a glass before you sit down to eat. Drinking low calorie liquids or having a cup of soup before a meal may help you eat fewer calories without leaving you hungry.

Two recent research reviews found that solid foods and those with a higher viscosity — or thickness — significantly reduced hunger compared with thin and liquid foods. In one small study , those who ate a lunch comprising hard foods white rice and raw vegetables ate fewer calories at lunch and their next meal compared with those who ate a lunch comprising soft foods risotto and boiled veggies.

Another study found that people who ate foods with more complex textures ate significantly less food during the meal overall. Solid foods require more chewing, which might grant more time for the fullness signal to reach the brain. On the other hand, softer foods are quick to consume in large bites and may be easier to overeat.

Another theory as to why solid food help reduce hunger is that the extra chewing time allows solids to stay in contact with your taste buds for longer, which can also promote feelings of fullness.

Aim to include a variety of textures and flavors in your meal to stay satisfied and get a wide variety of nutrients. Eating thick, texture-rich foods rather than thin or liquid calories can help you eat less without feeling more hungry.

One way to solve this problem is to eliminate distractions and focus on the foods in front of you — a key aspect of mindful eating. As opposed to letting external cues like advertisements or the time of day dictate when you eat, mindful eating is a way of tapping into your internal hunger and satiety cues, such as your thoughts and physical feelings.

Research shows that mindfulness during meals may weaken mood-related cravings and be especially helpful for people susceptible to emotional, impulsive, and reward-driven eating — all of which influence hunger and appetite.

Eating mindfully has been shown to decrease hunger and increase feelings of fullness. It may also reduce calorie intake and help cut down on emotional eating. When your appetite or hunger levels are high, it can be especially easy to eat more than you planned.

Slowing the pace at which you eat might be one way to curb the tendency to overeat. One study found that people who ate faster took bigger bites and ate more calories overall. Another study found that foods eaten slowly were more satiating than those eaten quickly. Interestingly, some newer research even suggests that your eating rate can affect your endocrine system, including blood levels of hormones that interact with your digestive system and hunger and satiety cues, such as insulin and pancreatic polypeptide.

After a 3-hour interval, those who ate slowly also remembered the portion as being more substantial than those in the second group did. To practice eating slowly, try putting the utensils down or taking a few deep breaths between bites.

Some people also find it helpful to set a timer so that they are more aware of how quickly they are eating. It is useful to know what meal sizes are healthful and how to portion out food.

According to the CDC , people who have large portions on their plate often unintentionally eat more calories than they need.

It is hard to stick to a meal plan when the cupboards, fridge, or freezer contain unhealthful foods. According to the CDC , opening up a cabinet and seeing a favorite snack food is a common trigger of overeating.

Parting with favorite snacks or treats is a vital step toward adopting a more healthful diet. Try clearing the cupboards of tempting snack goods, and donate unopened items to charity where possible.

According to the Food and Drug Administration FDA , eating both soluble and insoluble fiber can help people feel full for longer, which generally helps prevent overeating.

A small study found that participants who ate oatmeal for breakfast felt fuller for longer and ate less at lunchtime than those who had eaten cornflakes or just had water.

Fiber is a type of plant carbohydrate that occurs in many foods, including:. Most people who are eating 2, calories daily should aim to get 25 grams g of fiber each day. Most people in the U. do not eat this much fiber.

Learn more about dietary fiber here. Protein-rich foods tend to create a longer lasting sense of fullness and satisfaction than other foods.

Eating protein-rich foods, especially at breakfast, also appears to reduce the levels of the hunger-regulating hormone ghrelin. A study examined sedentary men and women who had obesity but not diabetes.

The authors found that eating a high protein, high carbohydrate breakfast reduced ghrelin levels more than a low carbohydrate breakfast. The high protein, high carbohydrate breakfast also seemed to improve fullness and reduce hunger and cravings more than the low carbohydrate breakfast.

In , a small-scale study that involved 20 young women found that eating high protein snacks that were less energy dense, such as high protein yogurt, improved satiety and appetite control compared with snacks high in fat. The high protein foods also helped reduce food intake later in the day.

Learn more about healthful high protein snacks here. However, according to the CDC , skipping meals can cause overeating at other times, leading to weight gain. Research also suggests that eating breakfast can help control appetite and reduce overeating later in the day.

Many experts recommend eating smaller, more frequent meals. However, the American Society for Nutrition note that most research now supports the idea of eating three structured, nutritious meals at regular times each day.

According to a review , stress appears to contribute to overeating and the development of obesity. After a stressful event, raised hormone levels promote hunger to encourage the body to replace lost energy.

As a result, chronic stress could lead to persistent hunger, overeating, and excessive weight gain. Learn more about chronic stress and how to manage it here. Food diaries, journals, and diet tracking apps can often help minimize overeating and allow people to identify poor eating habits or patterns.

According to the National Heart, Lung, and Blood Institute , food tracking helps make people more aware of what they eat. This awareness may help people stick to their dietary plans and either lose weight or maintain a healthy weight. People can start using food tracking tools by recording what they eat and when they eat it.

Once this has become routine, they can also track other factors, such as how much they eat and the calorie content of meals and snacks.

Plenty of free resources exist to help people keep a record of what and when they eat. The National Institutes of Health NIH offer a daily food and activity diary that people can use.

People who practice mindfulness aim to focus on their moment-to-moment experiences, emotions, and thoughts in a nonjudgmental way. More conclusive evidence is necessary, but it seems that mindful eating may help prevent overeating.

A review of 21 studies found that 18 reported that mindful eating habits led to an improvement in targeted eating behaviors, such as binge eating and emotional eating. To practice mindful eating, focus on the sensations that food produces on the tongue, how it smells, its texture, and whatever other qualities it may possess.

While doing so, observe the thoughts and emotions that eating causes. People have used alcohol to increase the appetite for centuries, and many studies show that alcohol intake often correlates with obesity.

Researchers do not know exactly why alcohol provokes hunger and eating. However, a study using preserved brain matter found that exposure to ethanol, the active ingredient in alcohol, can cause hyperactivity in the brain cells that starvation typically activates.

To avoid accidentally overeating, try cutting back on or limiting alcohol intake. Alcohol is also full of empty calories, meaning that it may cause weight gain without providing any nutrition.