Losing weight isn’t about restricting yourself and eating less. Quite the opposite, many B-Fit clients find that they’re eating much more when they embark on a plan with me and then they’re shocked to find that they’re losing weight… and lots of it! Plus they’re sleeping better, they have more energy and they feel happier!

Some people do tend to overindulge and indulge in the WRONG type of food, and then they struggle when it comes to changing their diets and cutting out the rubbish.

If you struggle with portion sizes, leaving food on your plate (even if you’re full), unconscious eating, emotional eating, struggling to feel full and satisfied, or you eat really quickly then all of these factors can result in you overeating.

Fret not! There are simple tricks and tips to help you break these bad habits and form new ones when it comes to controlling your appetite.

Follow these five tips until they become a part of your daily life;

1. Enjoy every single mouthful.

Concentrate on what you’re putting into your mouth. Ideally, try and eat with no distractions like television, mobile phones, iPads and instead really relax and enjoy your meal or snack.

Focus on what you are eating, chew it thoroughly and you’re well on your way to achieving a state of ‘mindful eating’.

Want to know why this is so beneficial?

Mindful eating can;

  • aid better digestion
  • help your body absorb nutrients better
  • cause less intestinal discomfort
  • will ensure that your brain recognises the feeling of fullness

 2. Portion distortion!

In other words, use smaller crockery!

It has been scientifically proved that the bigger the plate, spoon, bowl or cup, the more you will consume.

So, buy smaller plates bowls and cups!

In the American Journal of Preventive Medicine, 85 nutrition professionals were asked to serve themselves a bowl of ice cream using a variety of bowl and spoon sizes.

Those who had larger bowls served themselves 31% more!

So, get to Dunhlem Mill and get yourself some cute looking plates and bowls if you need help with your portion size.

3. Prepare and portion

Have you ever opened a giant bag of crisps (usually Doritos) and started to eat straight from the packet only to realise you’ve finished the lot without consciously realising?!

Eating straight from the bag, packet, bowl or box can really lead to overeating. It is also harder to keep a track of your food if this is a habit you have. Even healthy organic nuts can lead to overeating and derailing you from your plan.

So what can you do?

Pre-portion your food into small containers or bowls so you know exactly how much you are eating.

4. Identify trigger foods

We all have trigger foods. Those foods we run to absentmindedly in moments of weakness.

You struggle to resist this, you can’t stop eating it once you have started and you even find you dream about it!

You foolishly think it comforts you, but it has a hold of you.

Step 1 on the road  to identifying trigger foods is acknowledging that you know what it is.

Step 2 is to list all the places you are tempted by them and avoid avoid avoid!

E.g – not shopping when hungry, having them in the house, buying them for the kids,

Step 3 is to eradicate them from your life! You don’t need them…


5. Keep a food diary

This is abolsutely the BEST weight loss tool ever. Probably your best weight loss tool. I’ve spent so many years working with ladies who struggle to maintain their ideal weight and this is one tip that just WORKS! You can either keep a paper diary or track online using a computer or your phone with sites such as

It will help you plan and will help you see all your food laid out, keeping your food top of mind and helping you make conscious, healthy choices.


It makes you accountable! Try it, it works.

Gaynor Stobie is a personal trainer, nutritionist and life coach based in Liverpool. For more information on health and wellbeing, contact Gaynor on or text 07748 298728

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