Beat your appetite by swapping classic snacks such as mid afternoon biscuits for foods that feel more like a meal.

Researchers at State University of New York in Buffalo, US, found that people who viewed their afternoon treat as a snack ate 87% more food for their evening meal than those who ate the same food at the same time, but labelled it a meal.

Try these swaps to trick your tummy into feeling fuller: have half a pitta with hummous and salad rather than a pot of yogurt or try a slice of toast with scrambled egg instead of a handful of nuts and seeds.

It’s long been touted as a slimming tip but never tested until recently: Rhode University Island investigators have finally confirmed that eating slowly really does reduce your intake of food.

In the study 30 women students were given large plates of pasta and asked to eat as much as they wanted. When they were told to eat quickly they consumed 646 calories in nine minutes but when they were asked to take their time and chew each mouthful 15 times they ate only 579 calories in 29 minutes. The women also felt fuller at the end of the slow meal and more satisfied according to the research presented at the North American Association 2006 study of Obesity conference.

Once you start eating it takes 20 minutes for your brain to register that you are full. So if you eat slowly you will end up eating less food because your brain will tell you that you have had enough. If you eat quickly, you can consume a lot more food than you actually need before your brain realises.