Four scientific methods to reduce appetite and help you lose weight effectively without rebound.

I've summarized four methods to reduce appetite for you:

1. Drink soup before meals. A 2007 article published in the American journal *Appetite* stated that people who drank soup before meals consumed 20% less food overall compared to those who didn't. Drinking a bowl of soup before a meal can help you better control your appetite and avoid overeating. However, people with chronic stomach problems or insufficient stomach acid should avoid drinking soup before meals, as it can dilute stomach acid and affect digestion.

2. Slow down your eating speed. Generally, people who eat quickly tend to have a stronger appetite. It takes time for the body to send signals to the brain that it's full, approximately 20 minutes after eating. Chewing slowly gives the body and brain more time to transmit and receive satiety signals. If you eat too quickly, by the time you receive the signal that you're full, you've already overeaten.

3. Have a cup of coffee. The caffeine in coffee is a natural appetite suppressant. Studies have found that caffeine can lower ghrelin levels, thus helping you better control your appetite. Caffeine also increases metabolism. However, this refers to drinking pure black coffee, not coffee with added sugar and creamer, or instant coffee full of additives.

4. Change the color of your tableware. Color, to some extent, affects people's emotions and appetite. When people are in an orange-yellow environment, the body secretes a hormone called serotonin. This can stimulate feelings of happiness and pleasure, but it also stimulates appetite, making people want to eat more. That's why many restaurants like to use warm-toned lighting to stimulate customers' appetites. Blue, on the other hand, is often used to suppress appetite. Therefore, you can try changing your plates, bowls, cutlery, and placemats to blue or dark blue to help control your urge to overeat.