7 Evidence-Based Ways to Regulate Appetite

Appetite control is one of the most popular and prominent methods of weight loss. There are many pseudo-scientists in this field, however, who purport to have miracle cures and falsely claim that they can help you to lose weight.

Because the weight loss industry is fraught with these conmen, it is essential that you find evidence-based ways to suppress your appetite. That way, you are not simply relying on anecdotal evidence. Anecdotal evidence and homoeopathic remedies, when trying to lose weight, can be your biggest adversary.

This page will offer seven evidence-based methods for you to suppress your appetite so that you can lose weight and improve your life. Weight gain is a detriment to a good life and can seriously hinder the quality of the life that you lead. You should ensure that you eat healthily, exercise often, and avoid harmful fatty foods.

Here are seven evidence-based methods for you to suppress your appetite.


There are some supplements that can be of great benefit to a person who is trying to lose weight. It is integral to your weight loss that you look around carefully and find those that have the best reviews and that have the highest success percentage. Some supplements have little to no benefit at all, and these should be avoided – anything that seems too good to be true is often just that.

Supplements, according to the review specialists of FitBug.com, are paired best with other methods of weight loss, meaning that when you combine them with a healthy diet, sleep, and exercise, they will do you great justice. If you do not, then you will likely see no benefits nor any changes in your body and the way that you feel about yourself. Supplements, providing you are motivated, can help you.


Not all types of food fill you up and suppress your appetite as they should. Proteins, however, do. When you eat an abundance of protein, you will feel full and will not want to eat anything else.

Protein and healthy fats, such as olive oil, are a great way to keep hunger pangs away, but still eat a healthy diet. Eat lean meats, eggs, legumes, soy, Greek yoghurt, fruit. All of these things will be a great asset to you and will help you to maintain your weight loss goals, while still nourishing your body with the nutrients that it needs.


It is no secret that water can aid weight loss, as many people have known for years. Water, when drank before meals, can fill you up and mean that you do not need to eat as much food to become full, while hydrating you and keeping your body functioning.

You should only drink small sips of water, as huge gulps can make you unwell, and consuming large quantities of water can also be very bad for you and can prove detrimental to your health. Drink a glass of water before a meal and you can suppress your appetite very well.


Fibre slows down digestion, as it breaks down much slower than other foods, which means it stays in your body for much longer, removing the urge to eat. Fibre is also very good for your digestion and your bowels and is often used to treat people who suffer from IBS and Crohn's Disease. A fantastic way to suppress your appetite is consuming fibre regularly.When used in combination with the other methods on this guide, can help you to shed a lot of weight and completely change and improve your life.

Exercise Before Meals

Exercise can help you to feel less hungry and can motivate you to lose weight. Exercising before a meal will be a great way to suppress your appetite, while still nourishing you and keeping you healthy. We often feel very tired and unable to eat after exercise, so if after exercise, you eat any of the foods mentioned previously, you will see a reduction in your appetite and will stay fit and strong.

Dark Chocolate

Dark chocolate is a known appetite suppressant. It can give you energy but must be consumed in moderation. Dark chocolate, when consumed moderately, is actually very healthy for you, and while many people will find that hard to believe, considering they are trying to lose weight so will automatically think that they must avoid chocolate. Chocolate, moderately, is a great addition to an already healthy diet.

Low-Calorie Foods

Eating heavy, low-calorie foods is another fantastic and proven way to reduce your appetite. Eating a large volume of low-calorie foods will fill you up but will aid weight loss, as you will burn more calories than you take in. Low-calorie foods are many and can range from legumes to fruit. Low-calorie foods must be incorporated into your weight loss plan.

Now, with the help of this page, you know seven evidence-based ways to suppress your appetite and lose weight. Appetite-suppressant medication scarcely works, and you should opt for more healthy, natural methods, such as supplements, exercise, and careful food consumption. Good luck!

3 min read

Help! My Friend Is a No Show

Email armchairpsychologist@swaaymedia.com to get the advice you need!

Help! My Friend Is a No Show

Dear Armchair Psychologist,

I have a friend who doesn't reply to my messages about meeting for dinner, etc. Although, last week I ran into her at a local restaurant of mine, it has always been awkward to be friends with her. Should I continue our friendship or discontinue it? We've been friends for a total four years and nothing has changed. I don't feel as comfortable with her as my other close friends, and I don't think I'll ever be able to reach that comfort zone in pure friendship.


Dear Sadsies,

I am sorry to hear you've been neglected by your friend. You may already have the answer to your question, since you're evaluating the non-existing bond between yourself and your friend. However, I'll gladly affirm to you that a friendship that isn't reciprocated is not a good friendship.

I have had a similar situation with a friend whom I'd grown up with but who was also consistently a very negative person, a true Debby Downer. One day, I just had enough of her criticism and vitriol. I stopped making excuses for her and dumped her. It was a great decision and I haven't looked back. With that in mind, it could be possible that something has changed in your friend's life, but it's insignificant if she isn't responding to you. It's time to dump her and spend your energy where it's appreciated. Don't dwell on this friend. History is not enough to create a lasting bond, it only means just that—you and your friend have history—so let her be history!

- The Armchair Psychologist

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