Eating a well balanced diet and food moderation are critical for a healthy lifestyle. Whether we tend to munch in between meals for emotional reasons or simply feel the need to grab a snack due to hunger, what we eat – rather than food avoidance – can be used as strategies to support both weight loss and wellness.

Choosing foods that are naturally appetite suppressants can attenuate erratic eating, uncontrollable cravings, hunger pangs, mood swings and fluctuations in energy levels. Eating foods that are nutrient rich and dense can promote better health and energy stability. Although the market is saturated with hunger reducing supplements, there are plenty of natural food choices that offer nutrition, satiety, taste and versatility with safe and effective results.

1. Water
Drinking water is not only a critical necessity for the body but it helps in taming appetite. It has been shown that people who drink a glass or two of water before meals consume less calories than those who don’t.

2. Nuts
Nuts contain appetite reducing fiber and they are rich in healthy fats, which digest slower than carbohydrates and keep the stomach feeling fuller longer. A handful of almonds is a great source of antioxidants, magnesium and vitamin E.

3. Avocados
Avocados are rich in healthy monounsaturated fats helping feeling full. Their versatility makes them easier to include in any meal, by adding them to sandwiches, dips, salads and smoothies.

4. Eggs
Eating eggs can help control hunger up to 24 hours, compared to the alternative of bagel. Including eggs for breakfast can eliminate the call for snacks throughout the day while making you feel satisfied due its rich nutrients.

5. Seeds
There are many types of seeds that offer healthy satiation. Packed with essential fatty acids and soluble fiber, flax seeds can provide a powerful fuel to the body. They are easy to incorporate into cereals, salads, smoothies, yogurt, pastas, and omelettes. Chia seeds are also dense in fiber, omega-3 fatty acids and protein and some claim that their mucilage results in feeling fullness in the stomach.

6. Apples
Apples, like other fruits with water content, offer a great snack option to curb appetite. They contain pectin which control sugar spikes. They also offer benefits in glucose regulation and feeling energized.

7. Green Tea
Simply drinking tea can generate a fuller feeling; however, green tea in particular helps regulate the appetite hormone. By regulating blood sugar levels in the body, it also stabilizes hunger.

8. Leafy Greens
Besides being extremely nutritious, these are known to provide high water content that can help with both feeing full and reduce cravings for sugar.

9. Beans
Beans are low in calories and offer high protein and fiber. Chic peas and edamame are great choices in minimizing calorie intake while providing satiety.

10. Salmon
Rich in omega-3, salmon helps to regulate leptin, the hormone known to suppress hunger. Studies have suggested that eating omega-3 may help reduce the reward associated with food.

11. Spices
Spices, such as cayenne, cinnamon, ginger, turmeric and black pepper, may help regulate metabolism, suppress appetite, normalize glucose levels and reduce cravings for sweets.

12. Oatmeal
Considering the low glycemic index of oatmeal, it can actually help defer hunger due to the slow digestion process of this carbohydrate. To optimize the benefits, use steel cut oats and add cinnamon or ground flax seeds.

A sensible weight loss program usually combines an exercise routine with nutrition management, meal planning, weight training, stress reduction and other strategies. The tips below, if not already included in your weight loss steps, will bring added benefits to help you drop extra pounds.

Drink warm water in empty stomach. A cup of warm water daily in empty stomach can help lose fat. Add squeezed lemon juice for added flavour and health benefit, or apple cider vinegar and honey for a delicious and healthy drink.

Drink water before your meals. Drinking water 30 minutes before your meals can make your feel fuller and reduce your food intake at the next meal.

Eat a high protein breakfast. Including protein in your breakfast menu can add multiple benefits to your health, including reduced cravings and having a sense of being full for a longer period.

Avoid sugar. Eliminate soda and fruit juices which contain high amounts of sugar and corn syrup. Build gradually a habit to stick to water, lemon water or herbal tea during meals. Excess sugar has been linked to obesity, inflammation, heart disease and cancer.

Drink coffee or tea. Both contain caffeine which helps burn fat by increasing your metabolism. Green tea is particularly known for its extraordinary antioxidant benefits and for helping reduce belly fat.

Eat healthy fats. Olive oil, coconut oil, nuts, seeds, avocados and oily fish, like salmon and sardines, can help you reach your health management goals faster and impart great taste to your foods. The Mediterranean diet uses predominantly olive oil and is linked to greater health and longevity.

Get more fiber in your diet. Adding high-fiber foods to your meals will make you feel fuller with less calories while providing other health benefits. Choose from fruits, vegetables, whole grains, legumes and beans to support your digestive health and help you lose weight.

Move often. Add regular blocks of five minute exercise or physically active minutes throughout the day, such as taking a short walk, performing yoga or doing jumping jacks at home when watching TV. It will give you extra energy and remove the opportunity to reach out for the unhealthy snack.

Get enough sleep. Organize your time better and manage electronic device time. Create a daily routine to facilitate the habit and train your brain to feel sleepy. Nothing is more important than you.

Do you find yourself caught in these behaviours that are potentially affecting your health and weight? If you are not aware about how much you are consuming pay attention to these common situations where we tend to consume more than the necessary or ideal amount of food.

Skipping Breakfast
Breakfast is considered a critical meal to provide energy and essential nutrients to your body and mind, and it helps to keep your weight off. Not eating breakfast means you will likely eat more later.

Multitasking
Eating while working, talking on the phone or watching a movie can make you lose track of how much you are eating, particularly if your food is not on a plate. Watch for busy and stressful days as they could be impacting both the quality and quantity of the food you are consuming.

Eating When Not Hungry
Eating when not hungry just to keep others company or while waiting for your children’s soccer game can be an unhealthy habit and add unnecessary calories to your daily food intake. Some eat out of boredom, depression, anger or stress which can lead to a cyclical pattern. Find creative ways to say no to yourself and seek other rewarding alternative options.

Indulging at Buffets or Celebrations
If you are expecting a big buffet during the week or are invited to a celebration find strategies to restrict and restrain, at least days before and after. Eating beyond feeling full can be a result of irresistible food temptations and cravings. Although it may be challenging to let go of the pleasures of food, negotiate with yourself for compensatory solutions, such as rewards for maintaining or exceeding weight goals, like a professional massage or a get away vacation.

Snacking Between Meals
Whether brought by hunger or craving, between meals munching can add substantial calories and unhealthy fat to your eating pattern, unless you problem-solve with prepared healthy snacks at finger tip disposal, like yogurt, nuts, seeds, fruits and pre-cut vegetables. Behaviour modification is a matter of psychology. You can strategize, use will power or seek professional help with nutrition, weight loss, meal planning for more effective results.