Looking to lose weight? Crush your cravings in five simple steps

Putting a training and diet plan into action is often easier said than done

You can structure the perfect workout programme with a supporting meal plan bespoke to your body - but sometimes those cravings will still occur. By following these five simple steps, you can kill cravings, fend off fat gain and lose some serious pounds.

Eat protein and fat

No, eating fat doesn't make you fat. Just make sure you're eating the right variety to optimise your chances of losing weight. A study conducted by UC Irvine discovered that oleic acid [found in olive oil] prompts the small intestine to produce oleoylethanolamide. This compound sends hunger-crushing signals to your brain.

Chop your food up

Arizona State University found that chopping your food up into smaller, bite-size pieces is proven to keep you feeling fuller for longer. Spanish national dishes such as tapas fall firmly into this bracket.

Don't skip your meals

A surprisingly popular weight loss mistake is to skip breakfast. By the time lunch comes around, you may find yourself starving. This increases your cravings for high calorie, high sugar and high fat foods - which may prove counterintuitive to the fitness goals you've got. If you feel as if you're ravenous by lunch time, at least get a light breakfast in. Poached eggs on wholegrain toast with half an avocado is fine way to start the day.

Pump that iron

Hitting the gym isn't just about building bigger biceps and burning more calories. Exercise increases how sensitive you are to the neurons involved in satiety [feelings of fullness]. This naturally curbs your cravings for that burger and chips you were thinking about.  

Take your time

There's a reason why Hispanic people are, on average, much leaner than many other populations. It's to do with the way food is eaten. If you tend to wolf your meals down like there's no tomorrow, take a step back and slow it down slightly. Research published in the Journal of Clinical Endocrinology & Metabolism found that eating your meals too quickly halts the release of hormones involved in telling your brain you are full. Read more from JOE:

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• Anthony Joshua shares his favourite fitness snacks