The role of essential oils and aromatherapy in weight loss and weight management programs is often underestimated. Meanwhile, aromatic oils for weight loss are a very effective addition to a balanced diet and regular physical activity.
Some essential oils help break down fats and remove toxins from the body, while others help to pacify appetite, stimulate metabolism, remove excess fluid from the body and relieve stress, which often leads to overeating.
Of course, aromatherapy is not a panacea for extra pounds, but experts regard the use of essential oils as a reasonable and effective component of a balanced program and weight loss.
How to curb your appetite with aroma oils
The easiest way to use aromatherapy for weight loss is the constant presence of a particular scent in the reach of your sense of smell. To do this is simple: soak a handkerchief or tissue with the mixture of oils and place it in your pocket or, for example, in your bra. To prepare the mixture, it is enough to mix three drops of each oil. If desired, the aroma of the napkin can be inhaled from time to time.
The most effective oils for suppressing appetite are the following aromatic oils: grapefruit, vanilla, benzoyl, peppermint oil, cinnamon, clove, fennel, lemon, marjoram 
, orange, tangerine 
, ginger and black pepper.
To eliminate hunger, try to choose oils that smell like your favorite foods. For example, if you like sweets, pastries, and chocolate, vanilla, cinnamon, grapefruit, or orange will work for you.
By the way, an aromatherapy session in order to reduce appetite should last at least five minutes, inhalation of aroma oil for less than five minutes, on the contrary, stimulates appetite and makes you feel hungry.
Slimming Aromatic Oils: Grapefruit Oil
Grapefruit essential oil is considered one of the most effective oils in aromatherapy for weight loss. Grapefruit breaks down fat, fluidizes the body and prevents bloating, all thanks to the d-limonene in grapefruit. 
... This substance lowers blood cholesterol levels and prevents free radical oxidation of lipids. In addition, grapefruit oil is a storehouse of vitamin C and the powerful antioxidant lycopene, which removes toxins and harmful substances from our body. It is toxins that are not least responsible for the appearance of excess weight, plus - grapefruit oil has an anti-inflammatory effect.
Using:
- A refreshing energy drink can be made by adding 1-2 drops of grapefruit essential oil to a glass of drinking water. The oil will enhance the cleansing and dietary effect of pure drinking water. It is good to drink aromatic water in the morning, before breakfast.
- To enhance the effect of massage of problem areas, it is useful to add a few drops of grapefruit essential oil to the base oil (coconut or olive).
- An aromatic bath will help remove toxins and relax: dissolve 5 drops of grapefruit oil in a warm bath. For an anti-cellulite bath, add 5 drops each of ginger oil, orange, sandalwood and lemon oil to the grapefruit oil. Pour a cup of apple cider vinegar into the bathtub, soak in the aromatic bath for 30 minutes.
Peppermint oil
Peppermint aroma oil has unique properties, the aroma of this oil affects the areas of the brain responsible for the feeling of fullness. The scent of mint stimulates the production of serotonin, which is associated with the desire to eat sweets. Studies have shown that inhaling the scent of peppermint oil can help reduce hunger, improve digestion and, as a result, reduce the likelihood of gaining excess weight. Peppermint oil is high in vitamin C, omega-3 fatty acids, and beneficial minerals such as potassium, iron and magnesium.
Using:
- To reduce appetite, it is recommended to dissolve a few drops of peppermint essential oil in a glass of water and drink before meals.
- A warm bath with a few drops of peppermint oil has the same effect. In the morning, such a bath will not only reduce appetite, but will also give you a boost of energy for the whole day.
Lemon oil
Using:
- Massage problem areas daily with lemon oil, just add a few drops of oil to the base in the form of olive, almond or coconut oil.
- Morning drink - antioxidant from a glass of drinking water and 1-2 drops of lemon essential oil removes toxins from the body and has a vitamin and energy effect.
Slimming aroma oils: bergamot oil
Aromatherapy with bergamot oil is especially indicated for those who suffer from overeating against the background of constant stress. The relaxing properties of bergamot are especially effective when combined with lavender essential oil. Bergamot oil is rich in polyphenols, which are also found in green tea, these substances promote better fat oxidation, stimulate metabolism and inhibit the absorption of cholesterol.
Bergamot blocks the enzymes associated with blood sugar levels, which become more active when sugar levels are elevated and this enhances the breakdown of sugar and fats.
Using:
- Inhalation of bergamot vapors has a relaxing and soothing effect, just drip a few drops of oil on a napkin. A drop of oil can be dissolved in a spoonful of honey or in coconut milk.
- A good effect in suppressing appetite is given by a massage of the neck and feet with a base oil with the addition of a few drops of bergamot oil.
- A warm morning bath with the addition of bergamot oil has an excellent anti-stress effect.
Aromatherapy Weight Loss Blends
Citrus mix:
- 30 drops of grapefruit essential oil
- 4 drops of lemon oil
- 1 drop of ylang ylang essential oil
Mint mixture:
- 20 drops of peppermint essential oil
- 10 drops of bergamot oil
- 4 drops of spearmint oil
- 1 drop of ylang ylang oil
Herbal mixture:
- 15 drops of basil essential oil
- 15 drops of marjoram oil
- 1 drop of oregano oil
- 1 drop of thyme oil
For maximum effect, it is recommended to inhale aromatic mixtures according to the following scheme: three slow deep breaths, then a short break, followed by three more deep breaths. Repeat this cycle three times. Inhale slowly and deeply with both nostrils. The better you feel the flow of scent through your respiratory tract, the more effective the oils are. It is recommended to inhale aromatic mixtures before meals and during bouts of acute hunger.
Certain essential oils are most effective in reducing appetite. Esters evaporate easily and quickly penetrate into the blood. Metabolism normalizes and unhealthy appetite is suppressed. But chemistry is useless, it causes thirst and dries up mucous membranes. Natural aromas provide little effect as they fade quickly. But in the absence of essential oils, they will be useful. From common products, the smells of medicinal herbs, culinary spices, peppermint, green tea, coffee, apple, peach, banana reduce appetite. Appetite will decrease even more if you diversify these smells with chocolate, ground cinnamon or vanilla.
How does it work
For weight loss with the help of aroma oils, complex aromatherapy is used. Helps to reduce weight inhalation of fragrances with aroma pendants, inhalations, sprays, baths. Fragrances evoke positive emotions in the subconscious. They help to reduce appetite, improve well-being, and calm the nervous system. But it is stress that we often eat something tasty.
On contact with mucous membranes and skin, phytoncides contained in oils cause specific chemical reactions. They normalize hormones and metabolism, help burn excess fat. To make phytoncides penetrate the skin, use wraps, massage, baths with essential oils. But do not overdo it. two drops of aromatic oil are enough for the bath.
What aromas reduce appetite
American scientists have conducted extensive research on the effect of aromas on appetite. Regular inhalation of the culinary aromas of basil, oregano, cumin and other spices has been shown to suppress appetite. Especially if the person is hungry. However, the wrong procedure, on the contrary, causes an appetite. It is necessary to inhale 6 times with each nostril. To achieve the effect of aromatic oils, you need to change during the day.
Citrus aromatic oils of lime, orange, grapefruit, lemon also reduce appetite. They tone and invigorate. Citrus aromatic oils quickly penetrate the bloodstream, activating metabolic processes, splitting fats, and normalizing the stomach. A mixture of citrus oils is used for aroma massage.
Those people who seize nervous tension are shown sweet aromas. These are nutmeg, rosemary, vanilla, cinnamon. These scents reduce nervousness and effectively fight stress.
The aromatic oils of anise, sage, thyme and fennel reduce nighttime appetite. They are good to add to your evening bath for relaxation. Sleep after them is very strong.
Aromatic oils of mint, cilantro, parsley are useful to inhale before meals. They protect you from overeating, cause a feeling of fullness. Instead of essential oils, you can sniff chopped greens, also rich in esters.
Other aromas that reduce appetite: clove flower buds, winter-lover, ginger, clementine, coriander seeds, bay leaf, marjoram, bitter almonds, nutmeg, black pepper, rosemary, sassafras, celery, thyme, savory, etc.
How to use aromatic oils
Essential oils can cause chemical burns. They must be diluted in the proportions recommended by the manufacturer. You cannot drink them in order to avoid poisoning. Therefore, baths with aromatic oils are not recommended for children. Exceeding the inhaled dose may cause skin rashes, nausea, and dizziness. Only high quality natural oils should be used for aromatherapy. An important condition is that the aromas must be liked!
It is advisable to use a variety of scents and change them more often. The oils are inhaled at the onset of hunger, slowly and deeply six times with each nostril. Concentrate your attention on the smell, feel it.
The use of essential oils has contraindications for pregnant women, nursing mothers, allergy sufferers, asthma and migraine patients, with liver diseases.
We often confuse concepts that are close in meaning - appetite and hunger. These mechanisms operate “out of tune”: we want to eat tasty things, being able to give up healthy fruits and vegetables that satisfy hunger. If the latter is one of the basic instincts, then appetite is the satisfaction of food addictions caused by taste, smell, and appearance.
Effective Home Ways to Reduce Appetite
Passing a bakery or pastry shop, traveling through a supermarket with an abundance of products, staying up late into the night, we are unable to control the desire to eat: the secretion of gastric juice persistently drives us to the refrigerator, counters with bright packages of harmful products or sweets. How to reduce your appetite to lose weight?
- Do not go to markets, supermarkets and even the nearest store for bread hungry.
- Make friends with your own body and appetite: maintain a good mood (happy people eat less); engage in physical activity; walk more in any weather; normalize sleep.
- Eat right. In the morning, large amounts of calories are permissible - cereals, cereals contain slow carbohydrates that help reduce appetite. Soups, low-fat meats with vegetables are an ideal lunch option. For dinner, a light meal with a minimum of calories is preferred.
- Drink at least 2 liters of fluids a day. Drink a glass of water with a lemon wedge before your main meal. The acidic environment breaks down food faster, and the volume of water will help reduce hunger.
- Start your day with a glass of kefir. End the same way. Beneficial microorganisms normalize metabolism.
How to reduce appetite with folk remedies?
The age-old traditions of ancestors to treat various diseases, soothe, dull the feeling of hunger with the help of herbs, medicinal plants help modern people. The most valuable gifts of Mother Nature restore the balance of microelements, saturating the body with useful substances, perfectly cleansing from toxins, and promoting metabolism. How to reduce appetite with folk remedies?
- Rinse your mouth with a decoction of mint, a lemon wedge before eating.
- Use acupuncture: the point above the lip is responsible for the feeling of fullness.
- Drink infusions and decoctions for weight loss.
- Give up alcohol.
- Add vitamins to your diet.
Teas that suppress appetite
Ready-made herbal preparations for weight loss, self-collected plants, dietary supplements from well-known manufacturers - a huge selection of drinks, thanks to which it is possible to reduce appetite, dietology offers. How to get rid of extra pounds by taking delicious, aromatic teas?
- Natural green tea tones up thanks to the caffeine content. 5-6 cups throughout the day will reduce the calorie intake.
- Brew Paraguayan Mate... Rich in potassium, calcium, vitamins of "youth" groups A, E, flavonoids, this drink will give youth, and oleic, linoleic acids will help to effectively break down lipid "deposits".
- Make a sage decoction... This appetite-reducing tea has a bitter aftertaste, helping to cut off high-calorie snacks and sweets.
Herbs and infusions from them
Prepare herbal decoctions before use, preserving the most useful properties. How to reduce appetite at home by preparing a miraculous herbal infusion:
- Flax seeds... In the evening, filled with warm water or lactic acid drink 2-3 tbsp. take tablespoons of seeds half an hour before the main meal. By enveloping the walls of the stomach, they help reduce appetite by "tricking" the receptors.
- Corn silk... Restore metabolism. Boil an infusion of 10 g of plant flowers in half a liter of water for half an hour. The settled broth reduces the feeling of hunger. They drink it every 3 hours, 50 ml.
- Infusion of horsetail, lingonberry leaves (2 tablespoons of tablespoons), rose hips, nettles, strawberries (1 tablespoon each). The collection is filled with half a liter of hot water (90 (C), infused for a quarter of an hour. To reduce appetite, drink in portions (50 ml each) at least 4-5 times a day.
Essential oils
Rich in ester, absorbed into the bloodstream and creating a good mood, giving a feeling of fullness, aromatic natural oils help reduce appetite. Apples, natural coffee, mint and green tea have a distinct aroma. They are just as effective for the receptors in the brain responsible for satisfying hunger. How can you reduce your appetite by arranging a small spa at home?
When you feel the need for a sweet snack, spread a drop of grapefruit or lime oil on your wrists and the points behind the earlobes.
The sweet smells of vanilla, cinnamon, and chocolate will help reduce nervousness, stress, causing food intake.
Essential oil wraps help reduce appetite and have a healing effect on the skin.
Arrange aromatherapy based on thyme, sage, lavender before bed: magic aromas will help reduce hunger, giving a pleasant sensation of bliss.
Drugs and pills that reduce appetite
Most cases of overeating are associated with lack of motivation, banal laziness, unwillingness to change the diet. In such situations, people resort to “magic” pills that are advertised as appetite suppressants. Their effectiveness is great, side effects and dependence neutralize the positive aspects. Choosing this method, be prepared to pay with your own health for the lost pounds.
Consider a list of the most effective drugs:
- Anoretical remedies... Suppress the desire to eat by influencing the sections of the hypothalamus responsible for satiety. Help reduce hunger:, Phentermine (banned in the Russian Federation, an analogue of the amphetamine group),.
- Nutraceuticals (dietary supplements). Eliminate toxins while promoting weight loss through fluid loss. Popular are Turboslim from Evalar, Chinese LiDa tablets,.
- Fat burners... The mechanism of action is based on blocking lipase in the intestine. Among them:, Dietrin.
What foods reduce appetite and weight?
A proper diet is the basis of a lifestyle in which the problem of reducing appetite will cease to be relevant.
- Slow-digesting carbohydrates have a low glycemic index, keeping you feeling full and hungry for a long time. These include cereals, bran, representatives of the legume family, durum wheat pasta.
- Protein foods will help to reduce the amount of calories consumed, which should make up at least a third of the diet to reduce appetite: dietary meat, fish and seafood, cottage cheese, yoghurts will start the processes of burning body fat called ketosis.
- Fats are no less important in the daily menu. Reduced appetite will thank you by dropping extra pounds for fish rich in polyunsaturated Omega-3 amino acids, vegetable oils of flax, sunflower, sesame.
Slimming Products List
What foods included in the daily diet for weight loss can effectively reduce appetite:
- Citrus. Rich in vitamin C, these fruits break down fat stores, helping to lower blood insulin. Improves metabolism.
- "Green" helpers from the garden: lettuce, fennel, dill, parsley, celery. They are low in calories and help reduce hunger.
- Bananas, apples. Bitter dark chocolate. Satisfy hunger. Stimulates brain satiety receptors. The production of serotonin, norepinephrine due to the use of foods provokes a reduced appetite.
- Bran. Seaweed. Saturate the body with iodine, useful microelements, fiber. Once in the stomach, they swell, creating a feeling of satiety. They have the ability to reduce appetite by "tricking" food receptors.
- Coffee, green tea. Accelerate metabolism. Drinking drinks without sugar and sweeteners can reduce the need for food.
- Cabbage, carrots, zucchini. Low-calorie foods that improve intestinal peristalsis. Ideal for dinner, helps control satiety.
- Buckwheat, brown rice, whole grain oatmeal. They break down slowly, saturates well.
- Cottage cheese and fermented milk drinks. Lean meat. Are foods rich in protein. Essential for bone and muscle tissue, triggering active fat burning processes. Effectively helps to reduce appetite.
- Fish, seafood. Contains valuable fatty acids.
How can you reduce your appetite without going on grueling diets? Vegetable soups will add satiety, cereals and legumes will help restore energy and performance of the body, steamed fish, grilled meat with spices will maintain muscle tone. Include seasonings in the diet that will help burn the lipid layer faster and reduce appetite: chili, dry herbs, turmeric, cinnamon, ginger.
How can you reduce your appetite in the evening?
Evening time of the day - hours of accumulation of energy reserves of the body the next day. Therefore, many closer to the night suffer without a sandwich or sweet, eaten for a dream coming. The result is accumulation of fat, forming an unsightly lifebuoy. Simple rules and recommendations of famous nutritionists will help reduce appetite in the evening:
- The last meal of the day is no later than 3-4 hours before bedtime.
- Serving size - 15-20% of the daily menu.
- Use low-calorie foods rich in vitamins and proteins. Leave porridge, starchy side dishes for breakfast.
- Sour milk cocktails, natural drinks - yoghurts, kefir will be an ideal means of reducing appetite.
- Drink tea with low-fat milk an hour before your night's rest.
How to reduce appetite during pregnancy?
The happy time of waiting for the baby is clouded by the desire for something to eat and more. By gaining weight at a rapid pace, you harm yourself and your baby. How to control appetite and reduce unhealthy cravings for fatty and high-calorie foods during pregnancy?
- Drink at least 1.5 liters of water per day.
- Switch your focus to low-calorie fruits or vegetables.
- Do fitness for pregnant women. It will invigorate you by helping to release joy hormones and reduce your appetite.
- Using the "small plate" psychological trick, you will automatically eat smaller portions.
- Include vegetable soups, salads (no mayonnaise!) In your daily menu to help reduce your appetite.
There is an opinion that if you inhale some aromas before eating, you can lose up to 15 kilograms in six months.
Is it true?
Everyone knows that smells affect the emotional parts of the brain, which means they can suppress appetite... But in order for the result to be effective, it is necessary to inhale some of the aromas systematically and at the same time not to change the lifestyle and food preferences. Fragrances are very individual, so in this article we will only give general guidelines, and you should try all the options in order to choose the fragrance that will affect you.
What flavors will help you lose those extra pounds?
Bergamot, lemon, and grapefruit are great for this purpose. These flavors invigorate, raise your mood and relieve you of your cravings for heavy, high-calorie foods. You can just drop a few drops of aromatic oil into an aroma lamp, or you can put fresh fruits on a dish and pierce them with a toothpick. If you choose oranges, then they can be pierced over the entire surface of the peel with a dry clove, then the aroma will be more intense, and the fruit will be stored for a long time, gradually mummifying, but still exuding a pleasant aroma.
An Apple... Apple scent can be called the most affordable scent for reducing appetite. If you don't have apple essential oil, fresh apples are a great substitute. Place them in a beautiful vase, or rub the fruit with your palms for a stronger scent.
Vanilla... The smell of vanilla is very good at reducing appetite. You can light vanilla incense, use vanilla essential oil, or you can use it naturally or in powder. Place vanilla stick or powder in a cloth bag and hang in the kitchen. You can put such a bag in your bag and always carry it with you.
Cinnamon... This exotic scent does not discourage everyone's appetite, it is a very individual scent. At its core, it certainly dulls your appetite, but if your grandmother in your childhood baked delicious pies for you and sprinkled them generously with cinnamon, then the effect will be the opposite, you will most likely feel an increase in your appetite.
Sagebrush... Despite the fact that wormwood tastes bitter in Russia, it was chewed precisely in order to reduce appetite. But now it is not at all necessary to chew wormwood, instead, you can use wormwood essential oil quite effectively, its smell perfectly interrupts appetite.
The results of a study by the European Council for Scientific Research led by Giovanni Marsicano (published in Nature Neuroscience) proved that sense of smell plays an important role in regulating appetite, and the smell of food can reduce or increase hunger.
This process begins in the endocannabinoid system, which connects the nervous system to the brain structures responsible for odors. What determines an increased appetite? Hunger activates receptors, and they activate the olfactory cortex. Thus, the sensitivity to food aroma increases.
Photo source: moncho71 / CC BY-ND
However, there are odors that reduce appetite and affect our dietary decisions.
Dark chocolate flavor
Research results show that dark chocolate influences appetite regulation. Not only its taste is important (it suppresses the appetite for salty, sweet and fatty foods, provides a feeling of satiety for a long time). It is necessary to choose the one that contains at least 70% cocoa, but better the one that consists of 90-99%.
According to scientists, the decrease in appetite is due to the aroma of this delicacy. They claim that sniffing a bar of dark chocolate results in a 45 minute decrease in hunger. The consequence of this action is the production of leptin, the hormone responsible for feeling full.
Aroma of essential oils
Essential oils have a positive effect not only on our well-being - they help to relax or focus, but also accelerate weight loss. Some of them can limit bouts of hunger.
People on a diet and while losing weight grapefruit oil is especially recommended. It is worth inhaling its aroma 6 times a day (3-5 breaths at a time). According to the researchers, the decrease in appetite is the result of the interaction of the aroma of grapefruit and liver enzymes.
In addition, the metabolic rate is accelerated, so that the body more efficiently uses the stored fat for energy.
If you have excessive appetite, others will also be helpful. essential oils such as peppermint and fennel.
Olive oil smell
Studies have shown that olive oil also suppresses appetite. It has been proven that the smell of this fat helps to achieve a feeling of satisfaction in the stomach... Moreover, an increase in the hormone of happiness - serotonin, which is associated with satiety (regulates the feeling of hunger) was observed in the bodies of the examined persons.
In addition, it turns out that by fortifying the yogurt with a few drops of olive oil, the dish becomes more satisfying.
Vanilla flavor
Vanilla also helps to curb appetite... It has a calming effect on the areas of the brain that are responsible for appetite regulation. People who don't like its taste can use vanilla sticks or spray on an essential oil that smells like this.
In addition, to reduce your appetite, it is worth sniffing fruits, mainly bananas. It turns out that the neutral and slightly sweet scent also helps soothe hunger. Because of this, people who follow the figure should always have this fruit with them. What's more, if you add banana chunks to your food, the flavor will make you feel fuller faster.
Perfume that reduces appetite
The first perfume, which has the task of suppressing the appetite, was created in France. They are not only suppress sugar cravings, but also improve mood... It is recommended to use them in the morning and whenever you want a "little" sweet.
According to manufacturers, the combination of floral and fruity notes with spirulina extract, as well as caffeine and l-carnitine, makes the smell of harmful foods disgusting - fatty, highly processed and high-calorie.
It is worth noting, despite the assurances of manufacturers about the effectiveness of perfumes, there is no scientific research that would confirm a decrease in appetite.