• Difficulty Easy


Portion control is without doubt one of the key factors in being successful with your weight loss goals, and the truth is that many of us tend to overeat on a regular basis. 

So to try and help you control overeating we have put together our Top 7 Healthy Mummy tips to avoid you eating too much, compiling the best ways to beat overeating.

Ways to beat overeating #1 Don’t let yourself get really hungry

Even for the most strong-willed of us, hunger sends all self control out the window. Remember that you need healthy snacks with you if you are going to be out and about in the day – so planning ahead is key. Don’t leave it to chance that you will be in the right frame of mind to make the best choice from the café or supermarket when you are already in hungry-mode.

#2 Eat slowly

So often we shovel our food down way too quickly, which doesn’t give our body enough time to work out that it’s had enough to eat. Before we’ve realised, we have piled more food onto our plate and have started picking at the kids leftovers. Between each mouthful, make a point of putting down your cutlery. This will slow down the rate at which you eat, giving you more time to notice the fullness cues that your body sends when it is satisfied.

#3 Begin your day with a healthy breakfast

We might all feel busy or stressed in the morning sometimes, but that is definitely not a good excuse to skip breakfast. Just think, you haven’t eaten since dinner last night and yet you expect your body to keep going about its business without refuelling? It often leads to the ravenous feeling which can lead to a blow out at morning tea time. Instead, one of the easiest and most beneficial ways to beat overeating is to spend the (short amount of) time it takes to prepare yourself a quick breakfast. If you are short on time, try making a Healthy Mummy Smoothie which is packed with vitamins and minerals, tastes great, and will keep you full (and sane) until morning tea.

#4 Plan ahead

Often we can get busy planning our dinners for the week, forgetting that we also need to plan our snacks too. Snacking is key for weight loss as it keeps the metabolism firing, and keeps your blood sugar levels stable between your meals. See some healthy eating snack ideas here!

#5 Drink enough water

Water can help to fill the gaps in our bellies when we are going about our day. It’s also very common for dehydration to be confused with hunger. So one of the easiest ways to beat overeating is to bring your water bottle and sip regularly throughout the day to keep yourself hydrated and full.

#6 Eat enough protein and fibre

Have you noticed how you can easily consume a freshly squeezed fruit juice (which may have around 8 pieces of fruit in it) but if you tried to consume the same amount of whole fruit you wouldn’t be able to do it? That’s the effect of fibre. Similarly, you might be able to tuck into a big bowl of potato chips, but try the same amount of cashews and you would be bursting at the seams. That’s the effect of protein, and why including protein and fibre in your diet is in our list of the top 7 ways to beat overeating.

#7 Put meals on the plate in the kitchen

This is a really good way to help with portion control. When you are serving up a meal, instead of placing the whole tray on the table – serve up in the kitchen instead. Immediately pack away leftovers into containers to freeze or take for a packed lunch. When the food is not in front of you, the desire to top up your plate (or just pick a little here and there) is removed and you end up eating less.

This article was written by Rhian Allen, Founder of Lose Baby Weight and The Healthy Mummy For more motivation, advice, recipes and exercise plans visit http://www.healthymummy.com and for daily motivation join The Healthy Mummy Facebook at http://www.facebook.com/healthymummy

  • All great tips to keep in mind’


  • Thank you for some great ideas. We already do the plate up in the kitchen then I know there is some for work lunches. Also stops fights over who has the bigger pieces.


  • Their are some good tips here i will keep in mind. Thanks for the helpful advise.


  • I nearly always overheat and it can be so hard to stop. These are great tips


  • Good advice, poor planning is definitely a factor in bad eating habits.


  • Great advice, eat slower, drink more water, smaller portions. :)


  • Some good tips. I find planning ahead difficult but when I do I notice that I ‘hang out’ until meal time rather than snacking while I thinking about what to cook….. then eating dinner as well.


  • I have to remember to drink more water


  • Good tips….they’re in the mind, but when I’m licking my fingers after a couple of pieces of chocolate, it’s hard :-)


  • thanks for this, I am going to try and use a smaller plate for my portion control.


  • Portion control arrgh I’m terrible at that.
    Yes totally agree with number 6. I’ll have to try to remember that.


  • Great tips love number 6!


  • My best tip to stop buying rubbish food is to never ever ever go grocery shopping when I’m hungry or haven’t eaten. If I do, I’m more inclined to buy food that isn’t healthy, that we don’t need, simply because my tummy is sending me the “Hungry, want food now” messages.


  • I often shovel food in and I don’t give my tummy a chance to let me know it’s full and i’ll be sure to try water instead of food every time, just in case it’s thirst and not hunger.


  • great points to be brought back to.

    before a meal it is a good idea to have a glass of water as I find I am often thirsty, and therefore eat less at the meal table.


  • This is really great advice on portion control. If one knows how to limit her/his portions then they are well on the way to losing weight. Good advice.


  • Fantastic tips I will be trying these


  • Eat slowly and don’t over indulge great article.


  • I have found that a big part of my problem is portion control.
    Ive halved my breakfasts and realize that i was over eating at every meal.


  • Eating slowly has helped me to feel full


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