Some hunger is normal when you're eating less than you burn. But constant, distracting hunger is a sign your plan needs adjusting. Here's the toolkit.

1. Protein at every meal

Protein is the most filling macronutrient. Aim for 25–40g at each main meal from foods like chicken, fish, eggs, Greek yoghurt, tofu or lentils.

2. Fibre and volume

Vegetables, fruit, beans and wholegrains add bulk and slow digestion. Most UK adults eat around 20g of fibre a day against a 30g recommendation.

3. Don't drink your calories

Liquid calories (juice, sugary drinks, alcohol, large coffees) are less filling than the same calories from food.

4. Sleep

Short sleep is associated with increased appetite and cravings. Seven to nine hours makes a diet feel noticeably easier.

5. Structure your meals

There's no magic number of meals, but a predictable structure stops grazing. Some people prefer three meals; others prefer two meals and a planned snack. Pick what suits your hunger pattern.

6. Eat slowly

Fullness signals take around 20 minutes to register. Put your fork down between bites and avoid eating in front of screens.

7. Check your deficit isn't too big

If you're losing more than about 1% of body weight per week and feel ravenous, eat more. A smaller deficit you can sustain beats a large one you abandon.

8. Plan for danger times

If evenings are your weak spot, save some calories for a planned evening snack rather than relying on willpower.