9 Appetite Suppressants That Actually Work

PHOTO: Cutting your food into smaller pieces acts as an appetite suppressant.
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Throughout my 15+ year career, I've seen countless diet and weight loss tactics, from powders, pills and potions, to unorthodox treatments, like ice baths and ear clips.

When clients inquire, "Should I try this?" my first step is to check out the science, and often times, there isn't any. While that doesn't mean there's no validity, it does mean there are many unanswered questions, like how much, how often, and what are the side effects?


But, I get it, because the primary mantra in health care is always: first, do no harm. That's why my go-to bag of tricks is full of safe techniques grounded in research.

Here are nine that can either help curb your appetite or delay the return of hunger--and they won't make you miserable.

Appetite Suppressants That Actually Work

Eat more fat

It may seem counterintuitive, but eating more fat is a smart weight-loss strategy--as long as it's the right kind.

Researchers at UC Irvine discovered that oleic acid, a "good" fat, helps trigger the small intestine to produce oleoylethanolamide, a compound that finds its way to nerve endings and transmits a hunger-curbing message to the brain.

Great sources include nuts, avocado and extra virgin olive oil. Bonus: fat also delays stomach emptying, which keeps you fuller longer.

13 Comfort Foods that Burn Fat

Appetite Suppressants That Actually Work

Cut your food into smaller pieces

Arizona State University researchers found that cutting food into smaller pieces boosts satiety more than eating one larger piece of food with the same number of calories. College students given a whole bagel ate more of it and downed more calories at a subsequent meal than those who were served the same bagel sliced into four pieces.

Test this trick on yourself, or reach for "loose" foods, that naturally provide more, smaller pieces per serving, like grape tomatoes, berries, grapes, popcorn, nuts and seeds.

Appetite Suppressants That Actually Work

Get an endorphin rush

In one Brazilian study, researchers found that in addition to burning calories and revving up metabolism, exercise can restore the sensitivity of neurons involved in satiety, which in turn, naturally curbs food consumption.

Even a walk will do. Another study from the University of Exeter found that taking a 15-minute walk, rather than a 15 minute break, cut snacking at work by 50 percent.

Appetite Suppressants That Actually Work

Use your senses


Appetite Suppressants That Actually Work

Reach for rye

Whole grains are hot, but whole rye foods may cause you to nibble less than their whole wheat counterparts. Research shows that rye triggers a lower insulin response, boosts post-meal fullness, and results in naturally eating less at the following meal.

The easiest way to enjoy rye is in the form of crackers, but it's also being incorporated into more foods, like rye pasta, and rye flakes, an oatmeal alternative.

10 Carbs that Burn Fat

Appetite Suppressants That Actually Work

Rely on your memory

Scientists from the University of Birmingham looked at how remembering the same day's lunch influenced the amount of salty or sweet snacks eaten later in the day. Volunteers who were asked to recall their lunch, versus their commute, ate less of the treats they were allowed to nosh on in unlimited amounts.

Appetite Suppressants That Actually Work

Start the day right


For the best balance, aim for a combo of fruit, whole grain, lean protein, and healthy fat, like this mango parfait.

The 20 Best Foods to Eat for Breakfast

Appetite Suppressants That Actually Work

Slow down


To get on board, put your utensil or food down between every bite, take a deep breath, and stop eating when you feel you've had just enough, even if you haven't cleaned your plate.

Appetite Suppressants That Actually Work

Set the mood

Soft lighting and music aren't just for romance. Cornell University researchers discovered that they also help rein in eating. Under these conditions, restaurant diners rated their meals as more enjoyable and consumed 18 percent less, enough to result in losing between 10 and 20 pounds over a year's time.

There are so many more tried and true tactics, but I'd love to hear from you. What helps you feel less hungry and more full (that doesn't come in a bottle)? Please tweet your thoughts to @CynthiaSass and @goodhealth


This article originally appeared on Health.com.

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