Researchers find the appetite suppressants that really work

WHEN you're trying to watch what you eat, part of the hassle is making yourself feel full. Here's proven ways of curbing your appetite.

For a start: down the burger, pick up the knife and fork.

WHEN you're trying to watch what you eat, part of the hassle is making yourself feel full.

Rabbit food in your lunch box won't do the job. In fact it might set you up for a terrible blow out later on.

The best techniques for curbing your appetite aren't the pills and potions on the market or starving yourself.

Instead, you're better off with the tried and tested methods proven by science.

Here are six of the most effective hunger busters, from Health.com.

1. EAT MORE FAT

You don't need to remember the word oleoylethanolamide. Just remember to buy an avocado.

The nutrient called fat gets such a bad rap because it unfortunately shares its name with, well, being fat.

Although it might seem counterintuitive, eating more fat can actually help you lose weight.

It just has to be the right kind of fats, such as nuts, avocado and extra virgin olive oil.

Researchers at UC Irvine discovered that oleic acid, a "good" fat, helps trigger the small intestine to produce oleoylethanolamide, a compound that travels to nerve endings and sends a message to the brain to say the body is full.

Fat also delays stomach emptying, so you stay full longer.

2. USE YOUR SENSES

Using fragrant seasoning in your cooking doesn't just make the food taste better.

Aromats such as freshly grated ginger, fresh mint, cinnamon, rosemary and basil may also help you eat less.

In one study, when subjects had the ability to control their own dessert portions, they ate 5-10 per cent less of stronger smelling dishes.

3. CUT SMALLER PIECES

Knives and forks aren't just civilised; they're good for your health.

Cutting your food into smaller pieces increases your feeling of satiety compared with eating one larger piece of food with the same number of calories.

Researchers at the Arizone State University gave some students a whole bagel and others a bagel cut into four pieces.

The students with the whole bagel ate more of it, and they also downed more calories at their next meal than the ones who got the chopped bagel.

As well as picking up the knife and fork, try reaching for loose foods (like grapes, nuts, berries and seeds) which naturally come in more, smaller pieces per serving.

4. EAT RYE

Research shows that rye triggers a lower insulin response than other types of grains, boosts post-meal fullness and causes you to eat less at your next meal.

5. GET AN ENDORPHIN RUSH

Exercise revs your metabolism and burns calories.

A study at the University of Exeter found that workers who took a 15-minute walk, instead of a 15-minute sedentary break, ate 50 per cent fewer snacks at work.

A separate study by Brazilian researchers found exercise can restore the sensitivity of the neurons involved in satiety, which helps curb food consumption.

6. SET THE MOOD

A candlelit dinner setting isn't just romantic, it also helps rein in eating.

Researchers at Cornell University discovered that diners rated their meals as more enjoyable and consumed 18 per cent less food when the restaurant had soft lighting and music.

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