Everyone knows the familiar feeling of a hungry tummy. The grumbling noises, the peculiar twirly feeling that makes you want to pick up anything in sight and gobble it down.

Unfortunately often when the hunger pangs knock on the door we eat anything that’s quick, easy and will hit the spot. Often the foods you grab are the worst ones for you and can be blamed for all those wobbly bits you hate.

I’ve put together a list of great hunger busters. These tips to will help you feel full longer AND kick the cravings the right way.

1. Eat protein

Meals with protein content help you feel full longer and also build lean muscle mass that helps burn calories long after you stop exercising.

2. Make Low Fat Smoothies

Chuck some low fat milk, protein powder and berries in a blenda and voila – a healthy weight loss snack.

The protein solves the hunger problem, the fibre fills you up for longer and the calcium is great for bone strength and fat burning.

3. Eat 5 Small Meals

By eating smaller meals, more frequently you will get rid of cravings and keep your metabolism at its best.

Try to eat every 3 hours. Keep a note on your deskpad, an alarm in your phone or a reminder on your computer to keep on time with your eating.

4. Turn Up The Heat

The colder a room is the more you are likely to eat – interesting huh!

This principle makes sense really as people are known to put on weight during winter.

If you work in a cool office take a cardigan to work or convince your boss to turn up the heat.

5. Swap Bottled Juice For Whole Fruit

Whole fruits contain heaps of vitamins, minerals and fibre that will keep you feeling fuller longer.

Fruit juice often has added sugars and preservatives and doesn’t contain nearly as much fibre meaning you’ll drink the calories without the long lasting fullness.

6. Snack On Pine Nuts

Snacking on nuts in general is a great idea because of the healthy fat and protein content.

Pine nuts in particular are fantastic for weight loss goers because they have the most protein of any nut or seed AND they have hunger-hormone supressing qualities.

Have a container of nuts at your work desk for hungry moments.

7. Opt For Fish

Fish has been proven to be more satisfying per calorie than chicken or beef!

Fish is a great source of protein PLUS it is rich in healthy fats like Omega 3.

Experts recommend eating fish at least 2 times a week.

8. Go Japanese

Protein rich Miso Soup has been proven to boost your metabolism!

Soup is also known to be quite filling and so Miso soup is a great idea to keep hunger at bay.

9. Go Bugs Bunny Style

Studies in Ireland have found that carrots are more filling when raw.

I also find that eating raw carrot takes longer so it feels like you’ve eaten more.

Pair carrot with a low fat dip like Black Swan Tzatziki for a delicious snack.

10. Choose Blue

This is kind of a wacky one but studies have proven that the colour blue acts as an appetite suppresant.

Try blue placemats and table settings!