SNACK BEFORE YOU EAT
One a day could keep hunger away. In a study by Rolls, when participants ate APPLE segments before lunch, they consumed 15 percent fewer kilojoules (including the apple) than without. It would be easy to attribute this to the fibre hit, but Rolls suggests that the size to kilojoule ratio of an apple and the time it takes to chew through one could also play a part. So pick one up about half an hour before lunch. You might not feel the need to reach for seconds.