This simple tweak can see you consuming 205 fewer calories a day. Drinking more water makes it less likely you’ll consume sugary drinks packed with calories, and helps control feelings of hunger and the desire to eat, says Professor Ruopeng An from the University of Illinois.

People who changed nothing about their diet except the fact that they only ate during a 10-hour window each day (say 8am to 6pm or 10am to 8pm) cut their calorie intake by 20 per cent, and lost 3 kg in 16 weeks.

The reason is simple – the average person normally eats during 15 hours of the day, say doctors at the Salk Institute for Biological Studies, so losing give hours of potential eating time cuts out a lot of food and calories.

This cuts out those ‘drive-by’ calories you consume as you wander past the fridge and grab a snack. “And when you sit a table you’re less likely to be distracted and can eat more slowly – and this means you can focus on chewing food properly,” says trainer Ethan Hyde from Fully Loaded Fitness. This is important, as people who chew well can consume 30 per cent less food than those who eat quickly.

“I suggest my clients make a huge colourful salad and have it in the fridge, and eat one or two cups before lunch or dinner. It helps fill you up before you start eating foods with more calories,” says Justine Guest from online fitness plan the Smart Body Project. “You can also have a cupful instead of a snack.”
The best thing about this tip: You don’t have to make the salad every day – if it’s in a sealed container it’ll last two to three days, and you can just dip on when you need to.

If you already know you can’t face cooking tonight, don’t wait till you’re hungry to place your order – do it at least an hour before you want to eat and you’ll order at least 109kcal less food than if you order at meal time. When you’re hungry you tend to focus on short-term pleasure, but order early and you’re more likely to focus on long-term goals.

It’s not just the healthiest option, it’s also the most slimming. New research says that wholegrains increase metabolism and reduce the number of calories we take in from other foods. The combination means wholegrain eaters take in 100 fewer calories daily than those eating the same amount of refined carbs like white bread.

When you hear yourself chew, you become more aware of how much food you’re eating – people munching on pretzels in a noisy room ate four, while those in a quiet room ate nearly three. “One extra pretzel might not sound like a lot, but over the course of a week, month or year, it adds up,” says Professor Ryan Elder from Brigham Young University in the US.

Singer Adele attributes her recent weight loss to giving up tea – she was drinking 10 cups a day with sugar and decided the extra calories had to go. “Using a food diary app like MyFitnessPal that shows the calorie count and nutritional breakdown of a food is a good way to spot foods that are giving you plenty of calories but little nutrition,” says trainer Carlos Elysee.

Once you spot your ‘Adele’ food, quit it completely, cut your intake in half – or find a lower calorie swap and watch that number on your scale start to fall.

People who do so eat about 97 fewer calories at lunch than those filling up on carbs first thing. Eggs are a good choice, but there are other options.

“I also loved a protein-packed chia pudding,” says nutritionist Rick Hay, author of The Anti-Ageing Food and Fitness Plan.” Add two teaspoons of chia seeds to a small serving of coconut or organic Greek-style yoghurt and let it soak for 10-15 minutes. Mix in some berries and to boost things further, maybe add some sunflower or pumpkin seeds.”

So you really want a high-calorie food? Then have the thing you truly want, but skip any extras. “If you really want a burger, for example, have it but don’t order the fries and soft drink too – just have some water,” says Elyseee. Other examples might be skipping naan with your curry and rice, or the spring rolls with Chinese food. Because you get the thing you’re really craving, you won’t feel deprived, but nor will you overeat.

“Eating from a smaller plate or bowl is the simplest way to cut calories,” says personal trainer Alia Steglinksi. And to minimise the calories that come from drinks, only ever use a tumbler style glass or a 125 ml wine glass.

Most of us serve far bigger carbohydrate portions than we actually need. “Fill the rest of your plate with veggies and protein, and you’ll usually find weight loss follows,” says Ethan.

This is the hot new name for the idea of cutting back on the amount of meat we consume in a meal and replacing it with vegetables – and it’s an easy way to reduce calories. There’s lots of ways to do it: you can simply decide to eat a plant-based lunch every day or every other day, or just eat vegetarian one day a week.

“Another good idea is to make some simple rules for foods you eat often,” says Brian Kateman, author of The Reducetarian Solution. “Decide you’ll only order a burrito with veggies or choose vegetarian Thai dishes instead of meat ones.”

We often serve more food than we need, so practice serving less or leaving a little on your plate. This will be easier if you start to feel full during your meal, so eat slowly and try an eating order.

“Eat most of the vegetables in a meal first, then fill up on the protein which is the next most satiating ingredient. Reach for the carbohydrates last – you’ll probably be too full to eat all of them,” says Ethan.

Willpower is strongest when you’re alert. You can boost your resolve by turning up the lights or, if you’re dining in a dimly-lit room, break convention and order a coffee before you eat rather than after dessert.

“Caffeine can help to counter the effects of dim lighting,” says researcher Professor Dipayan Biswas from the University of South Florida in the US.