Can't stop over-eating? Here's how to stop once and for all

Get your control back. Plan ahead for smart snacking by keeping a variety of tasty, nutritious snacks at home, at work, in your bag or wherever you need a light bite to take the edge off hunger.

Be label wise.There’s no substitute for carefully reading the nutritional facts on the front and back of the package so you can compare different products. Better still, seek to enjoy a variety of foods that are fresh, nourishing and full of vitality. Remember, if you can’t figure out the jargon, put it back on the shelf where it belongs and purchase food as close to its natural form as possible. As Mother Nature intended.

Portion Distortion.Cutting out your favourite foods all together is a lousy idea, but cutting down on how much you eat is a winner! Make sense of portion sizes by using your eyes and your hands. For example, clench your fist to estimate one cup of rice, pasta or noodles. Use the palm of your hand to estimate your meat portion. Fill the rest of your plate with brightly coloured vegetables. Remember, you don’t have to eat everything on the plate.

Establish a good routine.People who eat regular meals tend to have better eating patterns and be closer to their recommended weight than those who eat at sporadic times. One of the main barriers in eating a balanced diet is failing to plan ahead. Simply setting aside 30 minutes once a week – on a Sunday afternoon, for instance – to plan your meals for the week ahead, this will help you gain more control of your appetite and eating habits.

Slow down and savour (every mouthful).This will allow time to register fullness sooner, rather than after that second helping of leftover lasagne Remember, digestion starts in the mouth and chewing is an integral part of that process. To ensure you savour every bite, eat with a fork and knife or, even better, eat with chopsticks.

The above is an extract from What's Eating You by Kathleen Alleaume, accredited exercise physiologist and nutritionist. To download a free 3 Day eating plan developed by Kathleen, visit www.clubequal.com.au/3DayPlan

This post is sponsored by Equal Stevia, a natural, low-calorie sweetener from Australia's number one low-calorie sweetener brand. Click here to find out more about the Equal Stevia range.