If you struggle to say no or to stop yourself eating all the
food that is in front of you, then here are a few ideas that
may help.
Take it slowly
Clean plate eaters tend to have little awareness of when they
are hungry or full. Eating large portions is a learned habit - but
eating smaller portions can be learned, too. Gradually decreasing
your portion sizes of meals and snacks will help you to avoid being
too hungry.
Healthy portions
Try to learn to cook the right amount of food for the children
so that you are not tempted to finish off anything that is left -
and if your children have left home, remember to adjust the amount
you buy and cook.
Start to cut down on the amounts that you cook, and if there is
too much, bag it and freeze it or throw it away. Also if you are
served a large portion, cut off one third before you start eating
and move it to the side of the plate.
Read more about healthy portion
sizes.
Out of sight, out of mind
Only buy single, small packs of indulgent items such as crisps
and chocolates, rather than larger or multipacks. If you open a
larger pack of something, take out one small portion, put the rest
out of sight, and take your portion into another room to sit and
enjoy.
Avoid a bad influence
If your partner tends to snack, which tempts you, ask for their
support. They may decide to switch to healthier snacks right along
with you! Even keeping their snacks out of your sight or enjoying
them on nights when you are out can help you to avoid
temptation.
Be prepared
If you know you succumb to snacking while waiting for the
children or meeting up with friends, be prepared - take fruit or a
healthier snack with you instead of raiding a cafe or vending
machine.