Week 5:
Make Overeating
Less Likely

Set up the food you keep at home

Good morning ☀️

Today's weight-loss tip is to improve the food environment at home.

When weight loss relies only on willpower, it can become harder to stay on track when you are tired or hungry.

If snacks, ice cream, sweet pastries or juice are easily available at home, simply seeing them can make you want them. When the food at home is better organised, healthier choices can become more natural.

Today, take a quick look at the food you keep at home 😊

Making it easier not to buy tempting foods is often more sustainable than relying on restraint 💪

Decide your meal before you get very hungry

Good morning ☀️

Today's weight-loss tip is to decide what you will eat before you become very hungry.

When people wait until hunger is strong, they are often more likely to choose food that is quick to eat or high in calories. This does not necessarily mean weak willpower; it can be a natural response when the body wants energy.

Before hunger becomes strong, make a simple decision such as, “This is what I will eat today.”

Today, decide your next meal in advance 😊

Planning ahead can make overeating less likely 💪

Review condiments and sauces

Good morning ☀️

Today's weight-loss tip is to review condiments and sauces.

Even when the amount of food is not particularly large, sauces, mayonnaise, dressing, butter and oil can add more calories than expected. You do not need to ban them all. The important point is to choose how much you use.

For example:

• Use less mayonnaise
• Do not overdo dressing
• Go easy on sauce with fried food
• Do not use too much oil

Small adjustments like these are enough 😊

Today, use slightly less condiment than usual 💪

Practise stopping at 80% full

Good morning ☀️

Today's weight-loss tip is to practise stopping when you feel comfortably satisfied.

Even during weight loss, you do not need to eat until you feel completely full at every meal. Learning the feeling of “I could eat a little more, but I have had enough” can make overeating less likely.

It can be difficult to stop perfectly from the beginning, so start by checking your fullness once during the meal.

Today, check your level of satisfaction once 😊

Rather than always eating until you are full, learn how much food leaves you comfortably satisfied 💪

Make a plan before weekends or events

Good morning ☀️

Today's weight-loss tip is to make a plan before a weekend or event.

For many people, weight-loss routines are more likely to slip on weekends, at restaurants, at social gatherings or during events than on ordinary weekdays. Eating out and attending events are not the problem; going without any plan can simply make overeating easier.

For example:

• Drink water first
• Do not choose only fried food
• If you want dessert, eat a little less elsewhere
• Return to your normal routine the next day

Deciding in advance can also make the occasion feel easier 😊

Today, choose just one plan before the weekend or a meal out 💪

Check whether you are eating because of your mood

Good morning ☀️

Today's weight-loss tip is to check whether you are eating because of your mood.

Appetite can come from physical hunger, but it can also come from stress, tiredness, boredom, frustration or loneliness. Eating may feel calming for a short time, but it can sometimes lead to regret afterwards.

Before eating, ask yourself once:

• Am I really hungry?
• Am I just tired?
• Do I want to eat because I am stressed?

Today, ask yourself once before you eat 😊

Simply noticing the reason can make it easier to change your choice 💪