Sometimes gains are made in small changes and I want to demonstrate that in this section.

1. Choose the product that is less (sugar, saturated fat, calories) than your standard product. If you do that for every meal of the day, you are potentially reducing your intake by hundreds of calories. See how to read food labels.
2. Try time-restricted eating. Also called intermittent fasting, reducing your eating window makes you less likely to feel hungry. There is an adjustment period, but it can be useful if it works for you.
3. Eat thermogenic and metabolism-supporting foods: protein-rich and fibre-rich foods, caffeine, chilli.
4. Reduce the snack quantity – it is not a main meal
5. Drink plenty of water and fluids. Sometimes when we feel hungry, we can be satiated by drinking – we may actually be dehydrated.
6. Reduce your portion. You do not need to starve yourself, but you can test out how eating less feels. Eat a smaller amount. Wait 20 minutes. If you are still hungry, eat a little more.
7. Reduce alcohol consumption. Alcohol reduces our bodies ability to burn fat.

Attempt 1/3 1/3 1/3. 

This is the idea that approximately a third of your meal is vegetables. A third is protein sources, and a third is carbohydrate. This is a simple rule that helps you achieve a good balance of nutrients and feel full. Let’s look at examples of how that looks.

Now look at it in practice:

If you are looking at this image and going, do I really need to eat this much veg? 

You can ease up to this. And it need not be salad. Let’s look at it in other types of meals.