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.
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 to 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.
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.
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, spend the (short amount of) time it takes to prepare yourself a quick breakfast – and 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.
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
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 carry around your water bottle and sip regularly throughout the day to keep yourself hydrated and full.
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.
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