I think it was Jan 2011 when I watched this programme on the BBC. The 10 things were:-

1. Don’t skip meals. If you skip meals, you crave higher calorie foods.
2. Use smaller plates.
3. Count your calories.
4. Don’t blame your metabolism. You are more likely to be underestimating what you eat.
5. Protein staves off hunger pains. They had three different breakfasts that they tried on people. The people who had 10% more protein were fuller longer, 10% more carbs were hungry a couple of hours earlier even though the calories were the same.
6. Soup keeps you fuller for longer than an equivalent meal that isn’t soup. To demonstrate they blended a meal into a soup.
7. The more choice you have, the more you eat.
8. Low fat dairy helps you excrete more fat.
9. Exercise goes on burning fat, even while you sleep (for up to a day later).
10. Keep moving and lose weight.

I think they also mentioned eating slower, taking more time to chew your food.

After watching this program I did two things:

1. I stopped having any kind of soft drink, e.g. coca cola, which I had previously drank quite a lot of. I now just drink tea and water.
2. I was intrigued by the concept of feeling fuller on the same number of calories and resolved to try to find foods that made me feel fuller for longer.

 This was the start of something that resulted in office worker me, age 48, losing 3 and a half stone (20kg) and keeping it off to this date, without a lot of exercise, and without dieting. I intend to blog more about what I learnt with links to books and websites etc. Watch this space!