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Forget appetite suppressants and try 4 natural ways to stop overeating

Kathleen Blanchard's picture
Four natural approaches to stop overeating.

Rather than shopping for the latest weight loss products that promise to help curb appetite for weight loss, here are 4 natural approaches that can keep you from overeating.

Experts at the University of Alabama at Birmingham warn most products that promise you will not be hungry fail to deliver, and some can be dangerous.

Two products – green coffee bean extract and Hoodia gordonii can be found all over the internet with a simple search.

But University of Alabama at Birmingham (UAB) Department of Nutrition Sciences Professor and Chair Timothy Garvey, M.D. says, “There are little or no rigorous data addressing the efficacy of these sorts of compounds." He warns that you may be wasting your money. Studies showing the products work have been preliminary at best, but that has not stopped them from being marketed.

Instead, Garvey says focus on proven weight loss strategies that are shown to work. Some medications can be helpful, but you should speak with your health care provider first.

Examples of programs that work include Weight Watchers, Nutrisystem and following a Mediterranean diet. One study showed the free online program from Sparkpeople.com helped people lose weight.

Eat protein with breakfast

We have all heard how important it is to eat breakfast. UAB Wellness Director Lauren Whitt, Ph.D., recommends always including protein with breakfast that definitely helps you feel fuller throughout the day.

The reason protein is so important is because they are digested more slowly. Everyone, as especially people with diabetes should include quality sources of protein with breakfast that might include low-fat yogurt, preferably Greek yogurt and egg whites.

Eat again before you get hungry

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Later in the day and before you get hungry, eat a peanut butter snack or a handful of nuts. Eating before hunger strikes is important to stop from overeating later.

Fats in peanut butter and nuts are considered healthy and contain oleic acid that helps quell hunger.

Eat grapefruit between or with meals

“Eating grapefruit between meals, or with a meal, helps lower the insulin levels in your body,” Whitt explained.

Insulin regulates fat metabolism and helps keep blood sugar levels in check. The result is less desire to eat sugary snacks.

Chew gum

Another way to keep appetite at bay is by chewing gum, found in a recent study. Popping a stick of gum, preferably with Xylitol to help maintain dental health, can also improve memory and concentration – what that means is you can focus less on food and might gain some productivity in the process.

Weight loss pills might work for some. For others, they could spell danger. Most are not proven to work Natural approaches for weight loss can help you stop overeating.

Morgan K et al. Chewing gum moderates the vigilance decrement. British Journal of Psychology 2013 Mar 8. DOI:10.1111/bjop.12025
Statistic Brain

University of Alabama at Birmingham

Image credit: Morguefile



Hi, This story is from the University of Alabama at Birmingham, which is a separate, independent institution from the University of Alabama. Thanks!
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