Overeating can be as simple as ‘rewarding’ ourselves with a second helping of dinner or dessert. Any form of excessive eating will negate the health benefits associated with exercise. Celebrity Chef and Nutritionalist Zoe Bingley-Pullin shares her 10 easy steps to combat overeating!

  1. The bigger the plate, the larger the portion: Opt for a smaller plate when serving your meal, that way the meal appears large but is an appropriate serving size.
  2. Cap the number of drinks: Alcohol inspires hunger; limit your intake at dinner and make sure to eat at the same time.
  3. Eat breakfast: Carbohydrates are best digested before noon and utilised throughout the day. Add protein to this meal with an IsoWhey shake or Protein Pops, which are high in protein as well as being low  GI.
  4. Walk it off: If you’ve gone for the second helping, go for a brisk walk after your meal to aid digestion and burn off the extra calories.
  5. Up the protein: Adding more protein to your diet will keep you full and avoid overeating, try an IsoWhey shake or Protein Pops.
  6. Be the chef: Being in control of your meal ensures that you know the portions of the ingredients going into your meal, which will combat overeating.
  7. H2O: Drinking water during your meal will fill your stomach, aid digestion and help stop you going back for more.
  8. Eat regularly: If you eat three main meals a day with two small snacks you won’t feel the need to overeat at particular meals.
  9. Calorie app: Download an app that is designed to tell you the calories burned during exercise and the calories in the foods you consume to ensure a balanced  approach to your health.
  10. Eat slowly: It usually takes about 20 minutes for your stomach to tell your brain that it’s full. By chewing your food slowly your stomach will tell you it’s had enough before it’s too late.

IsoWhey® is a long-term lifestyle complement to healthy eating and exercise. Its scientifically formulated, low-carb formula provides 15g of pure whey protein per serve, 23 vitamins and minerals, as well as prebiotics, probiotics and digestive enzymes. IsoWhey® contains no artificial colours, flavours or sweeteners, and is gluten-free. Visit isowhey.com.au for more delicious recipes to keep you nourished all day.

Founder of Nutritional Edge and IsoWhey ambassador, Zoe Bingley-Pullin, has long been passionate about the food in our lives. A nutritionist (Diploma of Nutrition, Sydney) and internationally trained chef (Le Cordon Bleu School, London), Zoe helps people embrace the benefits of food through education and understanding.

Zoe is the co-host, alongside Adrian Richardson, of Network Ten’s Good Chef Bad Chef. Series 5 aired weekdays in summer 2012/2013 and series 6 will commence filming in late 2013. Zoe’s expertise and presenting skills are highly sought after and she has made regular appearances on MORNINGS, Everyday Gourmet, TODAY, The Morning Show, Sunrise and Today Tonight.

Bringing her wealth of food knowledge, Zoe works closely with IsoWhey providing effective weight control advice and recently partnered with The Salvation Army’s Collaroy Centre in an effort to educate the guests and hard-working staff.

In the past Zoe appeared in Danone Activia campaigns from 2011-2012 and had a long standing relationship with Avocados Australia which saw her creating recipes, writing editorial content, making appearances on television and providing advice to the Australian public. She has also appeared at food and lifestyle trade shows including The Australian Egg Corporation.

Discussing the benefits of leading a healthy lifestyle through writing is one thing Zoe is extremely passionate about. She is the author of Eat Taste Nourish (New Holland), a practical book focusing on functional nutrition and how to create delicious and healthy food in simple ways. Zoe is also a regular contributor to national publications such as the Fitness First magazine, Women’s Health and Fitness, Harper’s BAZAAR, Madison, Marie Claire, Cleo, Cosmopolitan, OK! Magazine and Resc.com.au.

Zoe is an experienced speaker having run workshops for The Westin Hotel, Henry Davis York, Marie Claire, Clinique, Freehills, George Patterson Bates, Unilever, Capgemini, L’Oreal Biotherm’s Aquasource and Ultraceuticals to name a few. Zoe’s thriving consultancy business helps the likes of Salad Works, Eat Fit Food, Lipton Iced Teas, Continental Cup-O-Soup and Health Vending to tailor their business to a more nutritionally marketable product.

  • 10 is definitely a step I’m trying to work on


  • Thanks again for sharing; will use some of these tips.


  • Thanks for sharing this article and tips; very helpful.


  • The calorie app is great and I can always lose some kgs just by tracking my calories. You soon realise that taking in too many calories is way too easy!!!!


  • Love the idea of the calorie app, it’s those small things you don’t think about that you put in your mouth that really do add up the calories


  • I’m adding IsoWhey to my shopping list today. thanks for the tips.


  • The calorie apps are super handy :)


  • Great read I overheat all the time especially at night. Will have to try to stick to proper diet.


  • some handy ideas to help lose weight with not overeating


  • thanks for sharing your tips.


  • we started using smaller plates and it really does make a difference!


  • I’m guilty of plating up big portions! I know I should be using a smaller plate.


  • Thanks for sharing lots of useful information there, sometimes we all just over indulge.


  • Thanks for this information, I tend to eat fast and don’t give my tummy time to tell my brain I am full


  • Thanks for this – I tend to overeat during cold winter days


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