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How To Decrease Appetite and Increase Metabolism

Achieving these things can be key when trying to shred excess body fat and reveal that 6-pack!

It’s no suprise that a commonly searched term on google is ‘how to decrease appetite and increase metabolism’. After all, these are 2 things that many commonly know can lead them to fat burning success.

Simply put, decreasing appetite and increasing your metabolism leads to:

  • Faster fat loss around your belly
  • Less hunger cravings
  • Increased mood and energy

However, while it can be easy to do, not many people know the foods and drinks to consume in order to achieve this.

For this reason, we’re giving you a complete guide on how to suppress your appetite and boost your metabolism, naturally.

Check it out:

What Is Metabolism?

‘Metabolism’ is a word that’s often thrown around in the fitness industry, but do you actually know what this is, brah?

If not, then don’t worry; your metabolic rate determines how many calories your body needs to maintain its weight.

If that’s confused you, it basically means that speeding up your metabolic rate results in you burning more calories by doing less (sounds pretty good, right?).

Many describe your metabolism as a fireplace; keep throwing wood on it, and it’ll stay lit. In fact, this is why most bodybuilders consume smaller meals throughout the day.

Ultimately, raising your metabolism is always a good thing – making your fat burning journey that bit easier.


Why Is Decreasing My Appetite Good?

Your parents probably told you that a good appetite was great – well, we’re not disrespecting them, because they’re not wrong.

When aiming to pack-on muscle mass to grow into the big, special boy you know you could be, eating more was key; you needed to be in a calorie surplus to achieve these things.

However, now that you’re a full grown man (unless you’re still a lil b*tch), the reason you’re reading this article is because you want some stone-cold abs when you look in the mirror.

Funny how things change, huh?

Eating Less = Faster Fat Loss 

That is a strong statement that should make logical sense. The fact is, you need to be in a calorie deficit in order to lose weight and body fat.

Whether you want to follow a low-carb diet or eat 6-7 meals per day, unless you eat under your BMR (basal metabolic rate), you won’t be able to lose fat.

To those people who just realized where they were going wrong, you can thank us in the comments section…

Anyway, a big appetite while you’re wanting to lose fat isn’t ideal; this will lead to numerous hunger cravings between meals, which can lead to you dipping your hand in the snack-draw for sugary goods.

Ultimately, candy bars and chips are usually calorie dense; this means, they’ll push you over your BMR, so you’ll stay as a fat f*ck, instead of carving that 6-pack you wet-dream over bro.

*You can figure out your BMR using a free online calorie calculator on this page here.

Best Ways To Decrease Appetite & Boost Your Metabolism

1. Fat Burner Supplement


There’s a reason why supplements have become very popular in recent times. The best products contain key fat burning nutrients in an easily consumable package (usually capsules).

For example, instead of constantly sipping green tea all-day, you can simply consume a fat burner supplement containing green tea extract.

But how do you know which fat burners actually work?

Good question. If you look at the market for fat burner supps, there are literally hundreds of them.

However, you’ll be wasting your money with most of them – they’ll leave you like a bad one-night-stand with a bad taste in your mouth too.

For this reason, it’s important to check whether fat burners contain ingredients proven to work; these nutrients include green tea extract, cayenne pepper extract and caffeine anhydrous.

Most people know that the ingredients above are known for their thermogenic effects.

And if you don’t, try to remember the last time you ate a chilli pepper – you would have been sweating like a motherf*cker, and this raise in body temperature was what raised your metabolism.

Our Favorite Fat Burner: Instant Knockout CUT

We’ve tried almost every fat burner under the sun, and come to the conclusion that Instant Knockout CUT was the best on the market.

Why? Because it actually helped us lose fat around our belly, helping us reveal the 6-pack we’ve always wanted.

You don’t quite know the feeling of looking at your abs in the mirror until you’ve done it…if you know you’re attractive, then hot females will latch onto you in numbers bro.

Anyway, Instant Knockout CUT helps you by:

  • Suppressing your appetite – the glucomannan inside this fat burner helped us consume less calories, so we lost body fat at an accelerated rate.
  • Raising your metabolism – by raising your fat burning potential, you’ll find losing fat much easier than in your previous efforts.
  • Keeping energy levels steady – CUT combats the fatigue you feel while cutting carbs and calories from your diet, helping you feel great at all times.
  • Faster progress on your goals – there’s nothing worse than working hard and seeing no results, but you won’t have this problem with Instant Knockout CUT.

*If you’re interested in buying Instant Knockout CUT or learning more, visit its official website:



In case you’re unaware, HIIT stands for ‘High Intensity Interval Training’ and HIRT is ‘High Intensity Resistance Training’.

Basically, these 2 things are designed to help you burn calories in shorter amounts of time; instead of cycling for hours, you’ll be blasting your gym session for only 30 minutes.

This will leave you with more time to actually enjoy your life and socialize with friends (if you have any brah).


You already know what this means; High Intensity Interval Training.

What do you do? Well, you’ll be sprinting outside, or on a cardio machine or your choice, for a short period of time, then resting, then sprinting again.

For example, you could sprint for 15 seconds, then rest for the next 45, before sprinting again. Simply rinse and repeat for 30 minutes (or until you’re absolutely fuarked).

Not only does this mean you’ll be finished quicker, but you’ll also experience an ‘afterburn;’ this means you’re metabolism will be revved-up for around 24 hours hours afterwards too – not bad, eh? [1].


As we mentioned before, this stands for ‘High Intensity Resistance Training’ and it comes with the same idealogy of HIIT, but with weights instead.

A great way of summing HIRT up; it’s essentially strength training targeted at helping you lose body fat [2].

Many believe that it’s actually more beneficial than HIIT for this purpose (but that doesn’t mean you can’t incorporate both in your training schedule).

To perform HIRT, plan your workouts around super-sets; for example, bicep curls, then triceps curls without any rest between the 2 exercises.

You can learn more about HIRT in this great article we found online.

3. Eat Smaller Meals More Frequently


If you ask most bodybuilders what their diet plan looks like, you’ll find that they eat 5-7 meals per day.

Why? Because this keeps them ‘topped up’ with protein, carbs and fats – but it also suppresses their appetite to keep them happy.

Think about it, if you eat every 2-3 hours, then you’re not going to be too hungry (which will help keep you away from dirty snacks).

Not only that, eating smaller, more frequent meals keeps your metabolism fired-up – allowing you to burn more fat throughout the day.

4. Appetite Suppressing Foods


You can see that diet plays a big role when it comes to fat loss.

In fact, the saying ‘diet is 90% of fat loss’ is true; if you don’t stay under your BMR, then you won’t lose weight – it’s as simple as that.

So consuming less calories by suppressing your appetite can be equally as effective as burning more calories.

But which foods help you do this? We’ve done our research and found the best nutrients for this job below.


This fiber is gaining more and more popularity, increasingly being used for ‘diet’ rice and noodle substitutes.

Here’s why; Glucomannan is naturally low in calories and is a very low carbohydrate food source.

But one benefit that sometimes isn’t marketed, is that glucomannan is able to safely expand in your stomach – helping you feel full for longer.

Ultimately, this results in you craving snacks less, helping you stay on-track to achieve those abs [3].

Caffeine & Capsaicin

Caffeine has been used as a appetite suppressant for a very long time, with many consuming green tea, coffee and other caffeinated drinks for this reason.

However, you can do better by consuming chilli peppers containing capsaicin alongside drinking your green tea; studies have shown that this combo is able to both suppress your appetite and promote fat loss [4] – perfect for your fitness goals.

5. Don’t Stop Moving


This isn’t just the name of the S-Club 7 classic hit. It’s actually great advice when you’re aiming to lose body fat.

Here’s why; when you lower your calories to lose weight, your body stops figeting and moving around to help preserve body fat.

The official name for this is ‘Non-exercise activity thermogenesis’ (NEAT for short).

Ultimately, it’s the little things that can make a big difference. So if you remember to stay active by walking to work or even just figeting more frequently while dieting, then you could burn fat at a faster rate as a result [5].

BONUS: Drink Water


We didn’t want to add a 6th point, because they say that ‘5’ is the magic number…

Alright, maybe not, but this is a good bonus to leave with; water consumption is often forgotten about, but studies have shown that consuming 2 liters of water per day can deliver a thermogenic effect.

In fact, this is so great, that one study stated: “the thermogenic effect of water should be considered when estimating energy expenditure, particularly during weight loss programs.” [6]

For this reason, it’s a good idea to keep yourself hydrated – aiming to a total water-consumption of 2 liters daily, to promote fat loss.


If you weren’t very informed about the tips we’ve given you in this article, you might be quite surprised to see that little things can make a big impact on your fat burning journey.

Well, now that we’ve given you the top 5 (or 6) tips on how to decrease your appetite and increase your metabolism, it’s time to get started!

Ultimately, if you want that extra ‘kick’ to get your metabolism revved-up, then a fat burner supplement can make a big difference; Instant Knockout CUT provided us with great results, and we’re happy to recommend it to you.

So no more excuses. And don’t forget to drink water…


[1] Stephen H. B. High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011; 2011: 868305.

[2] Antionio P. High Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. J Transl Med. 2012; 10: 237.

[3] Walsh D. E. Effect of glucomannan on obese patiences: a clinical study. Int J Obes. 1984; 8(4): 289-93.

[4] Tsi D. Clinical study on the combined effect of capsaicin, green tea extract and essence of chicken on body fat content. J Nutr Sci Vitaminol (Tokyo). 2003 Dec; 49(6): 437-41.

[5] Levine JA. Non-exercise activity thermogenesis. Best Pract Res Clin Endocrinol Metab. 2002 Dec; 16(4): 679-702.

[6] Boschmann M. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec; 88(12): 6015-9.

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