Many times our dietary issues are not because people don’t know which foods are good for them and which are bad, it is because of one simple thing:


While sticking to a healthy eating plan can be a challenge, eating in moderation can be a bigger challenge!

The “Never eat ___ again” or “Only eat ___ and ___ forever” attitudes towards nutrition simply are not realistic.

For an example of a realistic diet, read more about the 80/20 rule

Here are 4 tips to prevent overeating even your favorite indulgences:

1) Slow Down

One of the biggest reasons people overeat is because they eat so fast. Eating too quickly fails to give the brain a chance to signal to you that you are satiated. This is why we often leave a favorite restaurant feeling STUFFED.

When food tastes great and we are excited for it there is that tendency to scarf it down.

  • Practice tasting and savoring each bite.
  • Put your fork back down while chewing.

If you are eating with others, don’t just focus on you and your food, enjoy the company of your friends and family.







2) Drink Water

Another trick is to make sure you are drinking plenty of water with your meal. This will help you feel full during your meal, and to slow down between bites and curb your tendency to overeat.







3) Load up on Greens

  • Salad
  • Kale
  • Spinach
  • Green beans
  • Brussels sprouts
  • Broccoli

A meal can be lean and healthy while still filling you up, for example most meals could be a bunch of greens, a starch, and a protein. This habit becomes more doable when we prioritize our health and wellbeing over what our tastebuds want and have become used to.




4) Fiber and Protein

Fiber is one of the MOST important things to put in your body. While it’s job is not to supply energy to your body (like carbs, fats, and protein) it helps with intestinal, heart, and blood health. It is indigestible so it helps with feeling full.

    • Nuts
    • Seeds
    • Berries
    • Avocado
    • Figs
    • Veggies

Fiber supports your intestinal flora and therefor your overall health.

To get more fiber switch to whole grains and quinoa instead of bleached flour products like white bread and pasta.



Free Nutrition Checklist

We wanted to give you this free grocery list. It’s 20 foods that will support you in your quest to lose fat, build muscle, and feel good!

Click to download a printer friendly version







Protein is complex for your body to digest so it helps with the satiated feeling (this “satiated feeling’ is many times what our mind wants to achieve from eating).

  • Eggs
  • Chicken & Turkey
  • Wild game
  • Beef
  • Beans
  • Wild caught fish
  • Avocado
  • Nuts



Are you struggling with portion sizes and accountability?

Click below to learn more about our 28 day program and how we can help YOU get your nutrition on track.