You can suppress hunger by consuming more water, fruits, vegetables and lean proteins, according to WebMD. Also, a study from the Journal of Applied Physiology found that 60 minutes of cardiovascular exercise lowers the release of hunger-stimulating hormones and suppresses appetite.
Sometimes people feel hungry when, in actuality, the body is thirsty. Before you decide to eat when hungry, drink something. Fifteen cups of water daily for men and 11 cups daily for women is the recommended amount.
High-volume foods, such as fruits and vegetables, are high in water and fiber and add bulk to meals to help the stomach feel full. When people eat as much as they want of foods that are high in volume yet low in calories, it results in eating less at meals or throughout the day. This helps suppress hunger without feeling the hunger of restrictive diets.
Lean proteins, such as fish, poultry, soybeans and eggs, also help suppress hunger. Consuming lean proteins at breakfast is beneficial because individuals feel fuller and consume fewer calories throughout the day. When people consume 30 percent of their caloric intake from lean proteins, they feel more satisfied and maintain muscle mass, according to research from Purdue University.