Five natural appetite suppressants for weight loss that actually work

Weight loss is no joke. And at times it’s much more tedious than you can imagine. One of the biggest problems that people face while losing weight is taking care of portion control.

In fact, it is one of the major reasons why most people gain weight.

If you feel your tendency of overeating is not letting you lose weight, here’s a list of five natural appetite suppressants that are worth giving a try.

​Make your food spicy

This might surprise you but spicy foods act as natural appetite suppressants. Another benefit of having spicy food is that it helps slow down your eating process, which makes you feel full sooner than usual.

​Sniff some peppermint

A study found that people who sniffed peppermint every two hours for five days consumed 1800 fewer calories that week. Their hunger levels also reduced significantly. You can chew peppermint gum, light a peppermint candle or sip some peppermint tea to reap the benefits.

Include chia seeds in your diet

Chia seeds are loaded with fibre, which keeps you fuller for longer and thus stops you from overeating and binge eating. You can sprinkle some chia seeds on your smoothie, salads or fruits.

Chia seeds swell up to nine times of their size in your stomach, which gives you the feeling of fullness. The soluble fibre in chia seeds has been associated with reduced appetite. Other sources of soluble fibre are oats, legumes, oats, flaxseeds and asparagus.

​Have lots of water

Many a time we confuse thirst with hunger and thus end up loading ourselves with extra calories. Keeping yourself well hydrated is of paramount importance for overall good health and weight loss. Not just glasses of water, you can also have water-rich veggies, fruits and juices to keep yourself hydrated.

Exercise before dinner

Though a busy day might leave you all tired, it has been found that a short intense workout might help in suppressing your appetite. 20 minutes of exercise before dinner can suppress hunger hormone ghrelin and boost the level of appetite-suppressing hormone. Why don't you try it!

A healthy weight loss is the combination of a healthy diet and regular workout and no one thing alone can do the magic and make you lose weight. 

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A capsule tricks your stomach into feeling full; could it treat obesity?

A new capsule was recently cleared by the government to help adults who are overweight or obese shed some pounds when used along with diet and exercise, according to the  biotech company which developed the product.

The company announced government clearance this month and noted that the product, called Plenity, is the only prescription weight management product cleared for use by overweight adults with a body mass index of 25 or higher.

Body Mass Insex or BMI, is a person's weight in kilograms divided by the square of their height in meters, and the measurement is used to screen for obesity. A BMI of 25 to 29.9 is considered overweight, and a BMI of 30 or greater is considered obese.

 

Nearly 40% of people 20 and older in the United States are living with obesity.

 

The company said Plenity will be broadly available by prescription in the United States in 2020. No cost for the product has been announced.

How it works

Even though it looks like a pill, Plenity is considered a medical device.

 

The hydrogel capsule can be taken with water before lunch and dinner. In the stomach, the capsule releases thousands of particles that absorb water and swell to create small individual gel pieces. 

 

Those gel pieces increase the volume and elasticity of the stomach and small intestine, helping to make you feel full, which then could lead to weight loss.

 

Once in the large intestine, the hydrogel is partially broken down by enzymes, loses its three-dimensional structure, releases the water that was absorbed and then gets expelled in feces.

 

"The most compelling aspects of this approach are its effectiveness, novel mechanism of action and impressive safety data," said a weight loss expert.

"This approach creates another arm in the treatment algorithm of weight management and could be used by an overwhelming majority of people struggling with weight issues," he said.

Data from a study on Plenity,  in February, found that the treatment resulted in 6.4% weight loss in a group of 223 patients using the product compared with 4.4% in 213 patients using a placebo.

The device should be used with caution in patients with gastrointestinal conditions, such as gastroesophageal reflux disease, ulcers or heartburn, according to the researchers. The most common adverse events relating to the treatment are gastrointestinal disorders, including gastrointestinal discomfort.

Plenity isn't the only weight loss aid that has emerged in recent years; several interventions are on the market.

 

Yet "for the first time in a long time, it's a new treatment for obesity that doesn't affect the central nervous system," said a Dr. 

 

"So most of the drugs on the market that are appetite suppressants or work on the appetite regulatory system have some kind of central nervous system side effect, because any time you affect any neurotransmitter in the brain regarding appetite, there's always going to be another systemic effect of some system, whether it's moodiness or it can affect depression or it can affect headaches," said the Dr., who has no relation to Plenity but is board-certified in both pediatrics and obesity medicine.

 

"This is really, clearly just focused on the physicality of being more full," she said. "Your stomach is going to be more full, and it's excreted, and it's really not affecting your central nervous system in that sense."

'The wave of the future'

In general, a medication can be considered effective for weight management if, after one year of treatment, at least 35% of those in the drug group (and about double the proportion of people of the placebo group) lose at least 5% of their weight in a study or trial.

Weight loss drugs approved for long-term use include orlistat (brand name Xenical), lorcaserin (Belviq) and liraglutide (Saxenda) as well as the combination drugs naltrexone-bupropion (Contrave) and phentermine-topiramate (Qsymia).

 

In one recent study, these drugs helped overweight or obese people lost at least 5% of their body weight  at the end of a year -- that's at least 10 pounds if you weigh 200 -- compared with a placebo. 

 

Qsymia and Saxenda were associated with the highest odds of achieving that amount of weight loss.

For many, losing 5% to 10% of your body weight is associated with improved blood pressure, triglycerides and blood sugar, factors that lower the risk for heart disease and diabetes.

The Dr. called weight loss interventions like Plenity "the wave of the future," and she hopes the product soon might be approved for use in children.

"I see so many obese patients, and I really don't have options for them," she said. "And then we have something like this, which is literally just a cellulose that you swallow and you excrete. I think the biggest problem for me in pediatrics is going to be able to get the younger kids to be able to swallow the pills."

 

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