"It's normal and natural to feel hungry several times a day," says nutritionist Catherine Saxelby of www.foodwatch.com.au. "But if you eat slowly and chew well, your stomach will tell you when it's full." Use this scale to control your cravings - wait until your hunger has reached level three before you eat and stop eating when you reach a five. Anything above that tends to cause weight gain, adds Saxelby.

10: Stuffed. You are so full you feel sick.

9: Unbearably full - you need to undo your top button.

8: Uncomfortably full. You feel bloated.

7: Full. You feel sluggish.

6: Full. You feel like you shouldn't have eaten that last mouthful.

5: Comfortable and satisfied.

4: Peckish, you could eat something.

3: Your stomach feels empty and you're starting to find it difficult to concentrate.

2: Your stomach acid is churning and your tummy is rumbling.

1: You feel nauseous and light-headed.