We asked our community mums to share some of the healthy habits that they’ve adopted to help STOP overeating. Here’s what they had to say!
8 things you can do right now to STOP overeating!
Meal prep is one of the BEST ways for you to maintain control over meal portions, whether you’re at home or out and about.
Eleanor from our community says, “I have my meals pre-planned for the week so I don’t over eat. Knowing what I can eat for the week really helps me and, if I have time, I prep as much as I can.”
Community mum, Anna, agrees and says, “I find that prepping in advance is a big time saver for me and it’s hard to get off track if you’ve already done the hard work.
“I tend to prep snacks more than meals because that is where I find I have fallen down before, but if I have a fridge full of ready-made healthy snacks, I never need to battle with myself over whether it’s better to eat something unhealthy or go without until the next meal.”
“Pre-made snacks are also great for work – a big morning time saver and prevents me getting too silly at birthday morning teas (we’ve all been there).”
Not sure where to get started as far as meal prep and snacks?
The Healthy Mummy has done all the hard work for you. If you’re not part of the Healthy Mummy 28 Day Weight Loss Challenge yet, you can get lots of inspiration from our free recipe hub or you can download our free 28 Day Challenge Recipe and Exercise Sampler.
Image Source: Supplied by Anna (Healthy Mummy Chocolate Weetbix Slice)
2.Eat frequently and listen to your body
Anna from our Healthy Mummy community says, “I am a busy mum-of-three with a full time career, so I know how easy it is to get all the way to lunch time without having eaten anything yet. The problem with doing that is when I do finally get to eat, I’ll serve myself way more than I need and eat it so fast that I don’t hear my body saying ‘enough’ until I’ve eaten three serves. That was the old me!”
“I learned to break this cycle by eating frequent snacks and small meals throughout the day, starting from breakfast. When I was new to Healthy Mummy, I would plan the timing of my meals and snacks so I knew when I was due to eat.”
“Now my routine is like second nature to me. As soon as I feel a niggling in my belly, I know I need to eat – and I don’t ignore it. This ensures that I feel satisfied throughout the day and when I do eat, I’m not completely ravenous so I can eat at a steady pace and listen to my body when it tells me it’s full.”
3.Practice mindful eating
It seems that mindfulness is not just for yogis and meditation enthusiasts! Mindfulness is a skill that anyone can learn; you can even teach your kids the skill of mindfulness! Here’s how our community mums do it.
Anna, from our Community says, “I also like to practice mindful eating, which to me means stepping away from the screen and enjoying my meal/snack, every time and allowing myself to indulge and really taking the time to savour it when I feel like something naughty – it is so much better to have a little bowl of ice cream now and enjoy every delicious mouthful, than to spend all day thinking about not eating the ice cream, only to inhale a litre of the stuff when you finally give in to the craving.”
Community mum, Lucy, says, “To stop overeating I take all distractions away and focus on my food. It’s amazing how distractions like phones, computers and trying to eat while multi-tasking can make you unaware that you’ve had enough!”
Community mum, Sara, says, “Avoid over eating on snacks by making it special and sitting down to enjoy it, not eating standing at the fridge.”
Image Source: Sara (Making snack time special)
4. Develop positive self-talk
Community mum, Anna, says, “I can’t state this one enough – absolutely nothing good can come from tearing yourself down. [Say to yourself] I am doing a great job, I am worth it, and I will succeed!”
We also have some other great blogs that can help you stay on your path to positivity!
5.Drink more water
Our bodies are made up of up to 60 per cent of water, and yet it’s often the last thing we think to reach for when we get hungry.
Community mum Eleanor says, “I find if I haven’t had enough water I am super hungry! So I reach for a glass of water before eating.”
And some of our mums get their water intake in the form of a good ol’ cuppa!
Community mum, Erin, says, “Spending 10 minutes sitting at the dining table on my own enjoying a hot cup of green tea (I don’t have sugar in it) normally helps heaps! I sip it slowly so by the end of it I feel full and it gives me the chance to think about if I really do want that food.”
Community mum, Summer, says, “Decaf tea is actually a life saver. When I’m really struggling and water doesn’t cut it I go for my decaf tea.”
6.Fill the night-time void
Overeating can also be a result of having too much time on your hands, particularly at night. Think about it… once meal time is over and the kids are in bed, it can feel a little strange to find yourself with 5 minutes of silence and time… all to yourself!
Community mum, Lucy, says, “To curb my night time cravings I drink a cup of green tea and if the cravings are really strong, I do something to keep my hands busy like paint my nails or do some knitting!”
Community mum, Cat, says, “Fold the never ending washing while catching up on your favourite [TV] show, style your hair, paint your nails.”
Community mum, Jo, says, “[To avoid night time snacking] I either do some more snack/food prep so I’m occupied, as then I know I will have plenty of snacks to choose from in the freezer. Having a herbal tea at night helps too. I’ve lost over 42 kilos doing these things and am now maintaining.”
7.Write down your goals and put them where you can see them
Community mum, Meischa, says, “I’m really bad when it comes to eating just before bed so to stop myself I’ve written a little note and put it on my fridge to remind me that I’m not hungry, I’m thirsty.”
Community mum, Cassie, does the same and says, “I set one of my goals this month to only eat sweet snacks in the evening (because it’s all downhill once I start). My goals for the month are up on the fridge. So whenever I go to snack I get a reminder.”
8.Brush your teeth
Well our mums were unanimous on this one. It seems that when all else fails, one sure-fire way to avoid overeating is to brush your teeth! Nothing tastes good after you’ve brush your teeth!
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