At any one time, 1 in three people are dieting yet only 5% will reach their desired weight. Are you struggling to diet too? Is part of the problem hunger? According to CBS and a study done on mice by the University of Wisconsin at Madison, overeating for just a few weeks can interfere with the signals that tell us our brain is full and may even cause us to sleep after overeating. However,using natrual appetite suppressants can help us control hunger.

Below is a list of natural appetite suppressants. With the exception of exercise, all of these natural appetite suppressants are easy to implement.

• Aerobic exercise - Studies have shown that aerobic exercise can suppress appetite. An increase in BDNF (a brain derived neurotrophic factor) can unconsciously suppress appetite. A study was done where participants were asked to maintain their current diet while partcipating in a three month exercise program. At the end of the study, participants had a reduction in BMI (body mass index), waist circumference, and blood pressure. Furthermore, participants with the greatest levels of BDNF had the greatest reduction in calores and body fat.
• Water - Thirst can be mistaken as hunger. Water fills your stomach up too.
• Eat slowly - In one study, a group of 30 women visited a lab twice to determine if eating slowly suppressed the appetite. Each time they were given a large plate of pasta and told to eat as much as they wanted. However, the first visit they were told to eat quickly whereas on the second visit they were told to eat slowly. On the second visit they were told to pause between their bites and chew each mouthful 15 to 20 times. The slow-eating group consumed 579 calories in 20 minutes whereas the fast-eating group consumed 646 calories in 9 minutes. In addition to consuming less calories, the slow-eating group also felt fuller. Thus, apparently it takes time to register a feeling of fullness. Not only did they report feeling fuller, they also claimed to enjoy their meal more. However, one factor may have interfered with the results. The slow eating group had more time to drink water in between bites.
• Eating on blue plates. Research has shown the color blue suppresses appetite. Conversely, red, yellow, and orange make you eat more.
• Eating on smaller plates
• Brush your teeth - Research has shown brushing after meals decreases eating in between meals.
• The smell of peppermint - People who regularly smell peppermint ate 23% less calories a week.
• Chewing gum
• Eat more fiber - Fiber stimulates appetite-suppressing hormones.
• Seratonin - Seratonin activates some neurons and receptors that decrease appetite and blocks other neurons that increase appetite. Exposure to bright light and exercise may raise the seratonin levels in our bodies.
• Eat more protien
• Vitamin B3 - Taking vitamin B3 suppresses sugar and alcohol cravings.
• Get more sleep - During your first few hours of sleep, your body secretes a hormone called leptin. When we get enough sleep, leptin helps produce muscle. However, when we don't get enough sleep, iits balance is disrupted and the body to produces more fat than muscle. In addition to producing muscle, leptin helps control appetite. When the body doesn't produce enough leptin, it craves carbohydrates even though you have eaten enough calories. For most adults, the right amount of sleep is 7 to 8 hours per night.
• Eating almonds - A study done by the North American Association for the Study of Obesity found that eating two 300 calorie servings of almonds a day may increase satiety. The study was run for two weeks. One group ate almonds while the control group had none. Although the group that ate almonds felt fuller, there were no changes in BMI, body weight, or body fat. Apparently, since there were no changes, the group eating the almonds displaced other foods so they did not gain weight.

Losing weight is hard, and many people fail at dieting. Consequently, approximately 60% of us are overweight or obese. However, by incorporating these natural appetite suppressants into your diet, you can be more successful at losing weight without taking dangerous diet pills. Furthermore, by losing weight, you will not only look more attractive, you will reduce many of the adverse health effects associated with being overweight or obese.