Start here.
1. Increase water consumption – studies have shown that drinking more reduces calorie intake. The most recent study of adults on a low calorie diet found that the group drinking 500ml before each meal lost 44% more weight than the group who didn’t.
2. Eat more fibre. Get stuck into vegetables and fruit (leaving skins on means even more) obviously but also wholegrains, nuts and seeds, beans and pulses. Chia seeds are a brilliant source. As they are soluble fibre, they expand and become gel-like in your stomach making you feel full.
3. Keep blood sugar balanced. Constant blood sugar spikes increase the likelihood of insulin resistance and this blood sugar rollercoaster is likely to cause excessive appetite and cravings. To make it more stable easily, simply have protein every time you eat.
Alice Godfrey Nutrition 