Include lower calorie options in your diet, such as fruit and vegetables. Bulky fibre-rich foods are also a good choice.
Try switching from white to wholemeal bread, or choose a wholegrain breakfast cereal.
Think about portion sizesPortion sizes have increased over the years, especially when it comes to ready meals and snack foods. This means we're consuming extra calories, but we adapt quickly to eating bigger portions and don't tend to feel fuller as a result.
Downsize potatoes, pasta, rice and fatty and sugary foods, and super size fruit and vegetables.
Watch what you're drinkingCut sugar-rich drinks and alcohol, and instead choose water, tea, coffee or artificially sweetened drinks.
Sugary drinks add extra calories to your diet but don't make you feel full or satisfied.