Top 4 Tips On How To Stop Overeating and Increase Fat Loss

By Paul Scicluna

Most people don't think they overeat but overeating is a huge problem, especially when it comes to weight loss. It's not entirely your fault as most people have actually been educated to overeat from a young age.

Most of your parents would have been raised on 3 square meals a day... I've been saying for years that 3 square meals have made the country round. Seriously, the numbers of people who are overweight as well as obese have skyrocketed. More than likely you have also fallen into the category of eating 3 square meals a day.

When you go to a restaurant, the servings could seriously feed 3 people. But no, we pack most of it in as we have also been taught to not waste food.

So overeating is a normal process of our lives that we don't even think about as it's been the normal way of eating for most people.

However, to lose weight you need to burn more calories than you consume. There are tricks and tips that you can use throughout your daily routine. I've shared my top 4 tips on how to  stop overeating and help you get to your weight loss goals quicker.

1. Fluids

Yes I know, I'm always going on about water, but for good reason. Hydration is not just critical for good health but also for weight loss. Most people don't realize that many of those hunger pains you're getting are not that your body wants food - more to the point your body is crying out for water. We don't recognize this but it's true. It's said that around 90% of the western world are in a state of dehydration.

So the next time you are feeling those hunger pains drink a glass of water and wait 10 minutes. You'll see that many times those hunger signals will go away. You can also do this before a meal. 10 minutes before each meal drink a glass of water as this will not nay hydrate your body, it has also been shown to minimize the amount of food you eat, which is one of the best ways to lose weight.

2. Eat Frequently

Before I mentioned that 3 square meals a day has made the country round... so how many meals are you meant to be eating? Well nothing is set in stone as everyone's body is different. However, studies have shown that those who eat more frequently tend to consume a smaller amount when eating. They also have more stable blood sugar levels and have a higher metabolism. Again this is great for burning fat.

This may be confusing you, as we've gone from 3 meals a day to 4 to 6 meals a day? Yes you are reading that right. I'm talking about small meals not the usually larger meals we would have when just eating the 3 main meals we are so used to. Your body needs energy throughout the day, not just 3 times a day.

Eating smaller amounts more frequently keeps your metabolism up and the energy going in throughout your day. This keeps your engine running so you don't get those mid morning and mid afternoon energy slumps. Eating more frequently will definitely help you reach your weight loss goals.

3. Portion Size

One of the most asked question I get is about portion size. This is one area where most people get it wrong. Like I was saying before, it's not entirely your fault as so many of us were served large portions from a young age and that hasn't changed. The majority of restaurant portions could feed 3 people. This is not good if you are trying to burn fat from your body. Remember that if you aren't burning those calories your body will store them as fat.

An easy way to gauge your portion size is to use a small salad or bread plate. Not a dinner plate. The problem with serving a small portion of food on a dinner plate is that psychologically we see it as not much food on a large plate. However when you are using a side or bread plate that same amount of food fills the smaller plate up and so we see it as a full plate of food. So this will not help to reduce fat fast!

A tip here is to not pile the food up on your plate either. Serve it up like you would on a normal dinner plate and eat this sized meal more frequently such as 4 - 6 times per day. Remember that if you are trying to lose weight then you need to keep your portion sizes in check, because whatever calories you don't burn up will be stored as fat.

4. Chew Your Food

We are all in such a rush these days that so many of us don't even sit down while we are eating, we eat on the run. This is seriously not good as when you are rushing to eat, you scoff down your food without hardly chewing it. This places extra strain on your digestive system but it also has a more sinister effect if fat loss is what you are after. Studies have shown that when you inhale or bolt down your food you generally eat more than you would if you were sitting down and taking your time to enjoy their food.

In humans, digestion actually starts in the mouth. This is why chewing your food properly will benefit your body. It takes your body time to register when it's filling up, so by eating more slowly and chewing and savoring each mouthful you will actually eat less. And this is a great helping hand for your weight loss efforts.

So take the time to implement these tips into your daily routine as it will certainly help when it comes to helping you reach your weight loss goals.

To great health,


Now is the time to start looking after yourself - you deserve it! Excess weight is doing more damage to your body than you think. Find out more here and get a step-by-step solution to improve your health dramatically...

If you know of anyone else who needs help with losing weight or to get their health back on track, please share this with them. Many thanks!

7 Food Tips To Improve Kids Health So They Don’t Become Another Statistic

By Paul Scicluna

It’s shocking that 1 out of every 3 children overweight or obese. So one of the most important steps you can take to ensure great health of your child is to create healthy food habits from the onset. Make smart food choices, and help your child develop a positive relationship with healthy food. Your children will learn from your example. So their health truly is in your hands.

Here are 7 food tips to improve kids health:

1. Keep healthy food at hand.

Generally, children will eat what's readily available. Keep fruit in a bowl on the kitchen table and not in the back of the fridge. Your child can only choose foods that you stock in the house, by limiting junk food you will teach your child how to choose healthier foods.

2. Don't label foods as "good" or "bad."

Instead, tie foods to the things your child cares about, such as sports, academics and hobbies to influence them to eat healthy. Let your children know that green vegetables are great for their muscles and gives them strength for their sports and academic performance, the antioxidants in fruits and vegetables not only add luster to skin and hair, but they protect them on many levels, and the carbs in whole grains will give them energy to play.

3. Praise healthy choices.

Creating healthy kids is as simple as giving them a proud smile and tell them how smart they are when they choose healthy foods. Emotional connections to foods start from when we introduce solids to our children, especially if they are told things like eat this and you’ll grow up to be strong like daddy. Or, be a good boy or girl and eat this or that. So provide kids with positive reinforcement!

4. Don't nag about unhealthy choices.

Your children will be surrounded by other parents’ children at school who have packed them an unhealthy, sometimes fat-laden lunch and snacks. You will hear about it from your children! If your children want these bad foods, create a healthier option.

Our wickedly delicious and healthy Chocolate Truffle Balls (alcohol free), get the recipe  here .

Our wickedly delicious and healthy Chocolate Truffle Balls (alcohol free), get the recipe here.

Healthy snacks for kids could include, making your own muesli bars with healthy ingredients rather than processed foods and sugar. Make your own raw chocolate brownies – the other children will be envious! Make chunky roasted potato wedges baked in the oven with good extra virgin olive oil and spices instead of buying deep fried chips where you don’t know what oils or additives they’ve used. Or, if your child wants sweets or lollies, have fresh or dried fruit on hand or some home-made treats with raw honey or raw chocolate buds in them. This way they are still eating healthy but don’t feel left out.

5. Never use food as a reward.

Although you want your kids to eat healthy, by doing this it could create weight problems in later life. Instead, reward your children with something physical and fun like a trip to the park, fun-park or movies.

6. Sit down to family meals.

If this isn't a tradition in your home, it should be. Research shows that children who eat meals at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Make it a habit!

7. Prepare plates in the kitchen before serving.

Whilst having healthy meals for kids is critical, I believe that portion sizes is contributing to making children, let alone adults overweight and obese. When you’re in the kitchen, you can put healthy portions of each item on everyone's plate. Your children will learn to recognize correct portion sizes.  Too often people go for seconds and even thirds just because the food is right there in front of them.

And here’s a bonus tip...

8. Get your kids to help you in the kitchen.

I have nieces and nephews, so I know how many kids generally hate vegetables. However, I can educate them to eat healthy by making it fun in the kitchen. This way, they’ll be more willing to learn. I have my standard recipe for a simple green smoothie which is packed full of nutritious spinach and fruits. So, just by telling them we’re going to make a Green Monster Smoothie, they get excited and eagerly put on their chef’s costumes to help – and learn.

By implementing some if not all of these tips you’ll be improving kids health so that they don’t become another statistic; it’ll set their future up to be a healthier one. After a couple of weeks, these new behaviors will become a healthier pattern in their lives that they will carry and use in their future.

For more healthy meal ideas that you and your kids will love click HERE.

Discover why unhealthy foods in the office is lowering staff productivity and potentially your company’s profits.

Written By Paul Scicluna

How many of you have gone to a work meeting, conference, seminar or training event where it’s been catered for? I’d say 99.9% of you have – I know I’ve been to plenty!

Now let’s have a think about what foods you get when you’re there...

Muffins, cakes, biscuits, donuts, sausage rolls, pies, deep fried foods, lollies, chocolates, chips, pastries, some sandwiches, pizza - sound familiar? Well out of that list, how many of those would be healthy food? It’s not rocket science, most of them are unhealthy foods and foods to avoid. Why?

Most of them contain preservatives, flavorings, colorings, additives, sugars or even chemical sweeteners, and harmful chemicals, let alone animal by-products. I don’t know about you but this isn’t making my mouth water!

What some of these can do to you is give you an initial energy spike, but then within a short time frame you hit an energy low. So then you’re brain function decreases and your ability to think is hampered due to your tiredness. So as a boss I’d want to get the most out of my staff, so giving them lifeless, energy sucking foods isn’t going to help propel your department or company.

Let’s think about it, most people spend a lot of time at work - some people up to 16 hours a day, or even more! So having a healthy lifestyle includes your work life too.

It really is easy to provide staff with healthy snacks for work, healthy lunches, healthy dinners or whatever it may be. At the end of the day if you get your staff to eat healthy and provide them with healthy options their cognitive function as well as energy levels will improve. This is a win for your company as they’ll be more productive.

I know that lots of workers look forward to a treat and that gets them excited. And as a boss or manager you want your employees to be EXCITED and engaged at work! So, I’m not saying to completely rule out the treats, but to incorporate mainly healthy meal options.

Now this could include:

1.     Fresh fruit platter

2.    Dried fruits and nuts

3.    A range of sandwiches or wraps, preferably with sourdough, brown or wholemeal bread

4.    Quiches

5.    Salads, but include a bit more interesting ones that are colorful and appealing to the eye

By simply incorporating these easy healthy meals options, you’ll have more productive staff.

So if you’re a manager or even an employee, make a point in requesting more healthy food options. Who knows, if you’re department is seen to be performing exceptionally you might get a good bonus, or pay rise or be acknowledged for great work – of course, I can’t guarantee that! But imagine if that were to happen...

For more healthy meal ideas click here.