We’ve all been there, we have eaten the small plate of pasta that represents our calorie intake for lunch but we are still hungry.  You have that empty feeling in the pit of your stomach, not to mention the growling and gurgling.

One of the biggest problems with dieting is the constant hunger but it doesn’t have to be like that.

Balance volume against calories
There are a wide variety of foods that are high in volume but low in calories enabling you to eat for longer and therefore convince your stomach that you have had enough.  For example, raisins are dried grapes but 100 calories of raisins will fill only one-quarter of a cup, while 100 calories of fresh, whole grapes fills one and two-thirds cups. You'll feel satisfied after one and two-thirds cups of grapes, but if you're eating raisins, you're likely to keep filling your mouth.

• Very low calorie dense foods:  Includes most fruit and vegetables, skim milk and broth-based soups. Adding fruit or vegetables to meals increases your fullness without adding a lot of calories.
• Low calorie dense foods:  Includes cooked grains, cold breakfast cereal with skim milk, low-fat meats and legumes.
• Medium calorie dense foods: Includes meats, cheeses, salad dressings, bread and snack foods. It's easy to overeat these, so portion control is a must.
• High calorie dense foods:  Includes crackers, crisps, chocolate, biscuits, nuts and butter.

Increase your water intake
We all know that we are recommended to drink approx 2 litres of water per day but did you know that if you time it right it can help you to feel full.  If you have a glass of ice cold water ½ hour before each meal, it will shrink and partially fill your stomach

Eat before you feel hungry
If you wait until you feel ravenous before having your main meal you are more likely to over-eat, or worse, have a Mars bar while you are waiting for dinner!  Little and often is the key to not having hunger pangs and therefore controlling what you eat.

Stop eating before you feel full
Don’t feel obliged to eat every last morsel on your plate.  If you are full, stop eating. The Japanese have a saying -- stop eating when you are 80% full -- that way you give the food that is in your oesophagus time to reach your stomach and your brain a chance to register that you have had enough.

Treat Yourself
Don't forget the dessert or you will quickly stray from your path of good intentions.  You can make up mock cheesecakes and trifles with the use of Hartleys Sugar Free Flavoured Jelly on it's own or mixed with 0% fat fromage frais with fresh fruit, top with a little squirty cream for a tasty treat that isn't a calorie laden trick.