A recent study by British scientists from the University of Birmingham on the impact of memory of food on snacking has suggested that if you are feeling hungry but want to lose weight remembering your last meal can suppress your appetite and reduce your desire to snack on junk food. The researchers also showed that concentrating on your food when you eat – rather than grabbing a snack on the go or eating while you watch television – makes you less likely to get hungry later on.

These findings suggest that women who want or need to lose weight can teach themselves to be less hungry and that complementary therapies such as hypnotherapy could help.

Wild salmon and other fish rich in omega 3

Omega 3 fatty acids have an anti-inflammatory effect in the body and can increase our cell’s ability to burn fat. Nuts and seeds are other good sources.

Carrots, apples, oats and beans

These foods are good sources of fibre and ‘resistant starch’ which means that the body has to expend a lot of energy (calories) to break them down. Unlike foods that cause a blood sugar rush, like sweets and refined carbohydrates, sugar from these foods will only be able to drip slowly into the blood stream. The result you feel fuller and more satisfied after eating them.

Almonds, avocado and olive oil

These foods are high in fat but about 70 percent of that fat is monsautrated – the heart healthy kind. These foods also help make your cells more insulin sensitive which means more blood sugar balance and resulting weight loss.

Kiwi

Kiwis have a low glycaemic index meaning that their glucose enters the blood stream very slowly. They taste sweet and can offer you the fresh sweet fruit taste to beat sweet tooth cravings yet they contribute just a fraction of the sugar that other sweet tasting foods do.

Dieters who eat similar amounts have the best chances of losing weight, according to research presented in Dublin at the annual conference of the British Psychological Society. Those who starve one day so they can indulge the next are on the road to diet disaster.

A study of dieters who ate an identical or similar number of calories every day were less tempted to comfort eat because their self-esteem was higher. However, those who binged one day and starved the next had lower self-esteem and were more likely to comfort eat. The study shows that if a dieter can stay consistent in their calorie intake every day their body image improves and it is more likely that they will lose weight. Previous studies have also shown that those who keep a food journal or make a note of what they’ve eaten each day lose three times as much weight as those who don’t record their food intake. Finally, exercise is also an important part of the weight loss equation. Earlier this year a study of thousands of dieters from the US showed that those who exercised regularly for 60 minutes a day were more likely to stay trim.