Low-fat, low-sugar foods may contain fewer calories, but scientists have found they don’t have the same impact on hunger, so you’ll eat more to compensate. Stick to smaller portions of non-diet foods to beat cravings.

2. Don’t eat flat foods

A US study found that people were more likely to underestimate portion sizes for flat foods such as pizza, quiche or pancakes. So stick to folded pizza like calzone, or roll up pancakes to give a sense of more volume.

3. Don’t bin the evidence

Decanting that tube of Pringles into a bowl or hiding the wrapper of a bag of Haribo means you won’t be able to resist scoffing the lot, according to new research. So keep hold of that empty packaging to remind you how much you’re eating.

4. Don’t eat adult portions

Studies show kids’ meals contain what used to be seen as normal-sized portions for grown-ups. So when you’re eating out, limit yourself to lunch dishes or order from the children’s menu.

5. Don’t leave leftovers

Tests show that when dieters see leftovers, they’re more likely to go back for seconds. Serve what you’re going to eat then keep any extra for lunch the next day – so you’ll save money too!

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6. Don’t go bite-sized

It’s easy to overindulge when food comes in tiny packages. Volunteers offered six regular biscuits ate an average of three, while those offered 25 mini biscuits ate 15-18 – consuming double the calories. Back to full-sized HobNobs, then.

7. Don’t eat too many food types

When we’re faced with a buffet table, it’s hard to resist trying all the foods on offer. Stick to simple, single-flavoured dishes such as pasta or soup, and you’ll notice you stop eating sooner.

8. Don’t skip breakfast

People who do are more likely to overeat later in the day and pile on unwanted pounds. When you start your day off with a healthy, filling breakfast, you dramatically increase your chances of eating healthily throughout the day. Have a bowl of porridge or whole-grain toast with fruit; both are high in fibre.

9. Don’t skip your favourite foods

The moment you tell yourself you can’t have something – you want it. Including your favourite foods in moderation will make your weight-loss plan easier to stick to, if not pleasurable. So go ahead and include chocolate or ice cream, but make sure it’s only a little.

10. Don’t crush or squeeze

When you squeeze fruit to make a juice you lose the filling power of fibre. Even crushing it to make a smoothie destroys the cell walls, so you don’t have to chew the fruit. Down a glass of orange juice and you’ll take in about 120 calories, but if you eat an orange instead you’ll save 60 calories, get more fibre and feel more satisfied.

Adapted from Slim Secrets by Anita Bean (Virgin Books, £10.99).

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