Spoil your appetite with a small, healthy, low-calorie snack before your meal- research has shown that it can help you to lose more weight, without feeling hungry and deprived.

The study, conducted by the Vanderbilt University School of Medicine, showed that having something in your stomach (even a non-calorie liquid like water) before a meal can help you to eat fewer calories overall, as well as feeling more satisfied. This is called meal preloading, and can be a very effective way to practice portion control and prevent overeating at meal times, without feeling like you’re always starving. 

So, eating a small, low-calorie snack or drinking a low-calorie drink about 20 minutes before a meal is a good technique for losing weight, and one that you can tailor to your own tastes and preferences. As a general guide, keep your snack to 100 calories or under, and choose something low in fat.

Some good choices include:

Water. The simplest solution- drink more water! Ideally, you should be drinking plenty of water throughout the day to stay hydrated and keep your body functioning at its best. So, fill up on one or two glasses before every meal, and you’ll notice a difference in how quickly you feel satisfied. Plus, it’s a zero-calorie solution- perfect!

Fruit. High in fibre and low in calories, fruit is a great way to take the edge off your hunger. Choose a small serving like a handful of grapes, a small apple or some berries. You’ll get the added benefit of antioxidants as well, and it’s a good trick to make sure you get in your recommended two serves of fruit each day.

Popcorn. Unsalted, unbuttered popcorn is a delicious and filling snack that’s low in calories and high in fibre. Eat a few handfuls before your meal and you’ll fill up fast- without stacking on loads of extra fat and calories.

Yogurt. The protein in yogurt is great for filling you up- and it gives you a quick dose of calcium that you might otherwise be missing throughout the day. Just make sure you choose a low-fat, low-sugar version.

Soup. Start your meal with a small cup of low-calorie, low-sodium soup. Preferably choose one with a good mix of vegetables so you get in one of your daily serves.

Grapefruit. The study itself was done with grapefruit and water. Either eating half a grapefruit or drinking some grapefruit juice before a meal was shown to be very effective in eating less and feeling more full. Plus, grapefruit is a great source of vitamin C and other vitamins and antioxidants, so it’s perfect for staying healthy this coming winter!