LIFESTYLE
18/03/2015 11:22 GMT | Updated 18/03/2015 11:59 GMT

Five Appetite Suppressants That Will Make You Feel Fuller For Longer

Here at HuffPost UK Lifestyle, we're pro-food and firmly anti-fad diet.

So if you're looking to lose weight, there's not need to starve yourself or drink hot water and lemon for days on end, there are plenty of safe and effective ways to curb hunger pangs.

Cynthis Sass, contributing nutrition editor at Health.com, has shared five all-natural ways to help consume less - and you won't feel like you're missing out.

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Tip one: Eat more fat

Eating certain healthy fats, such as oleic acid, can actually suppress your appetite and prompt you to eat less. Olives, olive oil, avocado and nuts are all great sources of oleic acid and taste delicious. So get shopping.

Tip two: Slow down while you eat

People who rush their food are more likely to eat more. Slower eaters consume four times fewer calories than fast eaters, but surprisingly they feel more satisfied.

One easy way to do this is through practicing mindful eating. Try eating someplace calm, limiting distraction (turn off that iPhone) and reconnecting with your food.

Tip three: Cut up your food

Sass quotes a recent study that showed that people who were given a whole bagel to eat, ate more of it and then reached for more food later on. Conversely, those who ate the same size bagel cut into four pieces ate less.

When your food takes up more space on the plate, you'll feel like you're eating more. And you'll probably eat slower, as recommended in the previous tip!

Tip four: Savour the aroma

Ginger, mint, cinnamon, rosemary, basil don't just taste delicious and make eating more enjoyable, but they can also make you eat around 10% less food.

Chilli powder is also believed to reduce feelings of hunger. Capsaicin, the compound found in chillis that gives them their fiery kick, can speed up metabolism, while a recent study suggested it could actually make you feel fuller faster.

Tip five: Go for a walk

We all know that exercise is vital to losing weight. But besides burning calories, working up a sweat can also boost metabolism.

Sass explains that the latest research goes a bit further and claims that going for a walk can help increase the sensitivity of neurons so you feel fuller and eat less.