A dietitian’s guide to STOPPING OVEREATING for good!


As humans, we are ‘hunter gathers’ – once not knowing where our next meal would come from. This means that it’s a natural thing to want to over-eat.. to eat when not hungry, to have one too many second helpings, to eat dessert even though you’re full from the main course, so next time you find yourself doing it, don’t beat yourself up – just learn from it and move on..

..If you struggle with ‘over-eating’ try out my top tips to see if they work!



  • Ask Yourself: “On a Scale of 1 to 10, how Hungry am I?”

If 1 is really ‘full’ and 10 is ‘starving’, try to only eat if you score an 8 or above. If you score 7 or less then try drinking a glass of water and waiting 10 minutes (as hunger and thirst can be confused). If you are still feeling hungry after this time, and it is not a meal time, then try a healthy snack such as a piece of fruit, light/diet yoghurt, small handful of nuts or a Sativa protein shake.


  • Analyse your Food Cupboards

If high fat/sugar foods are readily available in the house they you are already exposing yourself to more temptation than is needed. If you know that you comfort eat or binge on biscuits, for example, make sure that these are not kept in the house. Have healthier ‘snack foods’ available such as a Sativa protein shake or flavoured rice cakes or vegetable crudités (chopped vegetable sticks) to serve with salsa or reduced-fat hummus.


  • Portion Control

If you like sweet treats then have a think about portion control. Instead of buying large chocolate bars by the ‘miniature’ versions instead. Choose the ‘treats’ that are 100 calories or less and then limit your self to 1 or 2 of these maximum a night. Another tip could be to ‘bag up’ your biscuits: buy sandwich bags and at the start of the week put 2 biscuits in 7 bags; this is your weekly allowance and if you have bags left over at the end of the week then bonus, only make up only 6 bags the next week and so forth.


  • SLOW down your eating

Your brain takes approximately 20 minutes to realise that you’re eating. This means that if your meal is eaten in less than this time then you maybe left craving second helpings/dessert etc. A simple solution to this is to slow down your eating: put your knife and fork down between mouthfuls and have a glass of water next to you – make a rule that you’re not allowed to finish your meal until the glass of water is finished. If you still can’t slow down on your eating then try having a glass of water or a hot drink after your meal and waiting 10 minutes. Your cravings for a dessert maybe reduced. If they haven’t, try a low calorie hot chocolate drink made with water and a splash of milk or a sativa chic-caramel shake with a frozen banana!


  • Keep your hands Occupied

If eating becomes an ‘activity’ in addition to 3 regular meals a day, then plan some activities that you enjoy and that you know will keep you occupied (and thus your mind OFF food). E.g. phone call to a friend, sewing, reading a book, the washing up!



I really hope these tips help.. remember, over-eating is natural so don’t get yourself down about it – just learn from it and work on it so that over-eating happens less and less frequently.

Tags: , ,

About Nichola Whitehead

Nichola Whitehead is a UK Specialist Registered Dietitian and she has a passion for promoting easy to understand nutrition and diet tips through her blog http://nicsnutrition.com
No comments yet.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.