Stop hunger pangs
Wait once you have eaten
"It takes at least 20 minutes for the hypothalamus in your brain to receive the message from your stomach that it's full. Which is why eating quickly is the quickest path to over-eating," says nutritionist Anita Bean. "Avoid any distractions while eating like watching TV or reading, which can increase the risk of overeating by a fifth," she warns. Also, try sinking a 500ml glass of water before chowing down. Researchers at the University of Lyon found this increased eating time by an average of 40% and decreased overall calorie consumption by 15%.
Dont inhale deeply
"We've evolved through millennia to eat food whenever we can to get through times of famine, so sensory stimuli often override a full stomach," says Adam Mead, dietitian at Kingston Hospital, Surrey. According to one study from Cincinnati University's Obesity Research Centre, even directly after a meal the scent of some tasty grub can cause a 20% spike in your insulin levels, leading to horse-eating hunger pangs 10-20 minutes later. So if you work near regular food smells, keep an apple on hand to deal with insulin-inspired urges without the belly fall-out, advises Mead.
Keep your emotions in check
University of Pittsburgh nutritionists found emotional attachment to food can up your risk of over-eating by a third. "Keeping a regular food diary, showing the exact cause and effect of why you eat and when, helps make you more aware of your reasons for eating," says Bean. And by the time you've finished scribbling, the sweets trolley will hopefully have passed you by.
"Workplace stress is the single biggest cause of overeating," says Mead. Try controlled breathing two seconds in, two seconds out, focusing on your diaphragm for two minutes. University of Sheffield nutritionists found this reduces elevated heart rate and dampens hunger pangs. "And be sure to eat foods rich in tryptophan, such as turkey and Gruyère cheese, which have been proven to reduce stress and improve sleep," he adds.
Avoid refined carbs
Simple, unrefined carbs without protein and minerals to slow their absorption cause your blood sugar to spike and crash hard. "You need protein and minerals like iron and zinc to slow their release into the blood," says Mead. "Switch to wholemeal versions to halve the energy gradient, and finish with a banana to metabolise your sugars."
Dont skip breakfast
The American Journal of Clinical Nutrition found those who don't eat brekkie feed consume an average of 100 extra calories per day. If you find solids too much to stomach in the morning, go for a strawberry and oat smoothie. "Strawberries have a low glycaemic index so they'll leave you feeling fuller for longer. Plus, they lower cholesterol and stimulate your digestive system and just 100g will provide 128% of your RDA of vitamin C," says Dr Ann Walker, senior lecturer in nutrition at University of Reading. Blend 200g strawberries, 125ml soya milk, 1tbsp honey and 2tsps vanilla extract.
Watch what you eat
Salad might appear a sensible option, but you're going to need more of a protein punch to see you through: the Journal of Nutrition reports you need a 30/30/40 mix of fats, protein and carbs for the optimal 4-hour blood sugar balancing act. If you feel your blood sugar crashing midway to the next mealtime, snack on low fat yoghurt and nuts, which contain an easily-absorbed mixture of calcium, protein and carbs.