Some foods contain compounds that have been shown to speed up the metabolism. Green tea, for instance, has a type of phytochemical called catechins that promote fat burning.

Chilli and hot peppers contain a compound called capsaicin, which raises your body temperature and pushes your body to burn fat as fuel.

And don’t forget spices like cinnamon, which help to regulate blood sugar levels, thereby preventing your body from holding on to excess fat.

Fat is filling, and, unlike carbohydrates, it is not a quick source of fuel – this means that it will not cause your blood sugar levels to spike and crash and leave you in an energy slump. When you increase your fat intake, you give your body a readily available source of energy, which is used right away rather than stored.

But stick to good fats, like unrefined coconut oil, avocado, olive oil, nuts, quality organic butter, and fat from animals that were grass-fed or pasture-raised.

When you feel full, you end up eating less. This is why nutritionists advise us to include plenty of fibre-rich foods with every meal.

Fibre is not limited to oats, bran, brown rice and wholemeal bread. You will also find it in raspberries, apples, pears, figs, bananas, air-popped popcorn, beans, nuts, seeds, and vegetables like broccoli, unpeeled potatoes, mustard greens and spinach.

With these foods, you won’t just be getting loads of fibre, but plenty of vitamins and minerals, too.

A University of Missouri study published in Nutritional Journal in 2014 found that people who ate more protein at breakfast had fewer cravings for sweet and savoury foods.

These people are reported feeling more satisfied with their meal, and were less likely to overeat or snack later in the day.

As well as filling you up, protein does not mess up your blood sugar levels, thus stabilising food cravings and feelings of hunger.

Healthy protein-rich foods include eggs, lean meat, tofu, beans and lentils, fish, nuts, and yogurt.

It’s easy to mistake thirst for hunger. The next time you think you’re hungry, sip on a tall glass of water instead, because you could just be dehydrated.

If you’re still peckish 30 minutes later, then it’s likely that you were hungry.

It’s also a good idea to drink water right before a meal – it will fill you up, making you consume less calories when you actually sit down to eat.

Writing down what you eat can help you be more aware of what you put into your mouth and prevent mindless eating.

It’s like a reality check for your meals, because often, we lie to ourselves about what – and how much – we consume.

Once you start keeping track of your food intake, you will feel more empowered to take control of bad eating habits.

There are a few food diary apps you can download if you don’t want to keep a proper journal, like Fat Secret and My Fitness Pal.

Daily weigh-ins can cause you to become so obsessed with the number on the scale that you may feel frustrated if you don’t see any progress and end up binge eating.

Weighing scales are useful but it’s best to only weigh yourself every one or two weeks. Besides, weight is not the sole indication of a person’s weight loss progress.

Body measurements and body fat content are also important.

Eating food rich in iron is especially important to boost metabolism in women. Iron is an essential mineral that transports oxygen to our muscles to burn fat.

But women lose iron during menstruation each month. The lack of iron in your diet can lead to fatigue, loss of appetite and a slowdown in your metabolism rate.  

While it is counter productive to drink coffee by the cups, a small amount of caffeine has been proven to boost your metabolism.

Around 150mg of caffeine stimulates the central nervous system which then leads to an increase in your metabolism rate.

However, too much coffee can lead to upset stomachs and trouble sleeping, which can slow down the metabolism rate.

Breakfast jump starts your metabolism and tells your body it’s time to get up and go. 

If you skip breakfast, you tend to overeat later in the day and can contribute to you feeling more tired throughout the day.