Feel full, not fat

6. Choose foods that take time and effort to eat

Corn on the cob Corn on the cob, a crunchy salad or fish with bones cannot be rushed, and will force you to eat more slowly and help you to feel full quicker.

7. Eat more fruit and veg

Their high water content will help fill you up.

8. Drink before you eat

Try a large glass of vegetable juice or fizzy water 10 minutes before you're due to sit down to eat.

9. Take your time

Eating Lay your knife and fork down on the table between each mouthful. Chew food thoroughly before taking a second mouthful and focus on what you're eating - all of these things help slow down the pace at which you eat. When you eat slowly, you'll feel full quicker.

10. Eat an apple before each meal

In one study in Washington, 346 people were asked to eat an apple 20 minutes before each meal. Without making any other changes to their diet, participants lost an average 1½ stone in just 3 months. Researchers felt that the apples helped to promote a feeling of fullness, which meant participants didn't eat as much at the subsequent meal.

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