12 Steps to stop overeating and sabatoging your weight loss results

12 steps to stop over eating

I must admit it is a horrible feeling to have started a diet and then binge out a few days later on junk food. The thought of starting over once again can be devastating. 

Every New Year, every Monday morning, and every time right before a big event or vacation, I would place myself on yet another diet. That ultimately got pushed back to last-minute — resulting in me not losing the weight in the time frame that I wanted too. Not to mention feeling pretty lousy about my lack of self-discipline and remaining pounds to lose. 

So vacay day rolls around, and I know I will not be on some strict diet while on holiday. 

Probably not exercising like I should or even at all.

While indulging way too much in all the “good stuff”. 

 So you guessed it… I return home a few pounds heavier than when I left. 

This use to be a problem. 

But today, I do not define my success or future results on past failures. 

Instead, I pick up the pieces and move forward and am always including healthier choices. 

I no longer live my life on and off of diets. Health and wellness is a lifestyle and not a temporary fix. Otherwise, you are right back where you started. 

Eating disorders can not be fixed with a quick flip of the switch. 

It takes permanent changes in your mindset, health habits, knowledge and relationship with food to achieve lasting results. 

Overeating can be a big hindrance for a majority of people. In my one-on-one coaching program, I address many more factors that sabotage weight loss goals and prevent people from keeping the weight off.  

But let’s focus solely on overeating. 

With all the biggie sizes, footlongs, and all you can eat options available to us for the low-low price of 20 more cents, I can have MORE versus less! #notwinning

Alright to put things into perspective here, let’s look at the calorie difference of a regular meal at McDonald’s versus a supersized portion. 

Now let's compare the calorie count of a healthier option.

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.
However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others. – Healthline 

If you choose the larger portion of foods, you may have now eaten your total limit for the day.  

By no means do I condone fast food at a healthy diet, but for some people, this is where they are now. For some people, It takes making gradual changes, support and maybe even a 12 step program to get them from point A (fast food junkie) to point B (a LIFESTYLE of health and wellness). 

If all you can do for now is “Crowd Out” the bad foods… as you can see you have then made tons of progress in the process. 

12 More tips to help you stop overeating and sabotaging your weight loss goals:


  1. Eat REAL whole foods (not processed foods)
  2. Remember the example above when choosing your portion sizes. 
  3. Eat slower and pay attention to cues from your body that you are full. 
  4. Save what you don’t need for later.
  5. Drink plenty of water throughout the day. 
  6. Eat only when you are hungry
  7. Avoid eating and multitasking. 
  8. Cut out the late-night snacking. 
  9. Eat less sugar and decrease sugar spikes. 
  10. Meal prep or plan ahead.
  11. Keep your goals in mind.
  12. Find support. 

One on One Coaching

Hi I’m Denia, a Nurse Practitioner and Health and Success Coach. I help women break free from binge eating and food addiction so they can finally lose weight and keep it off! I teach them how to shift their mindset to break addictive patterns and start eating intuitively. You can now stop the yo-yo dieting, the constant starting over and finally achieve your health and weight loss goals.

Portion Control 12 Tips for Losing Weight

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