A word from Deb

My 3 new rules to avoid over-eating


After two sessions with the LifeShape Clinic, Deborah Hutton says she has learnt a lot about food portions and calories, specifically:

  • To eat smaller food portions
  • To avoid the extremes of the hunger scale
  • To say no to seconds

Watch the video or read on to find out how.

“What makes you committed is A. they give you a manual with so much information in it and B. I now understand about calories and am very watchful about the calories I’m having.

“Also food portions is the most important thing – what I’m learning is that I overeat.  Even though I am a healthy eater, my salads are probably three times what they should be.”

Deb said she’s hoping that by sticking to the plan, the smaller food portions will start to become normal and easy to maintain.

However, to maintain smaller portions, you need to be aware of where you sit on the hunger scale.

“You never want to get to the point where you are so hungry, like if you’re working and you’ve skipped a few meals, that you get hangry – it’s like an angry hunger,” Deb said.

“You never want to get to that point because what happens is you ultimately go for the first thing that’s usually unhealthy, you always eat too much of it and it’s harder to work off.

“The other end of the scale is when you’ve eaten too much, when the food is so good that you think, I’ll just have a little bit more, a little bit more, I’ll just finish what’s on the plate, I’ll just have seconds.

“Finding that happy point between both of those and making sure you keep that point all the way through the day, day after day after day is where you want to be.”

Deb said she recently made a delicious dish and she wanted to go back for seconds but she employed one of the LifeShape Clinic strategies to resist.

“In those moments instead of going back for seconds, say, “actually I won’t because I know I can go back later.”

“So it wasn’t saying no you can’t have it, it was a psychological thing of saying,  I can have it but I won’t have it right now, I might have a bit of it later. And of course what happens is that you feel totally fine, you’re not hungry and you don’t go back.”

Deborah says she is learning a lot about her emotional relationship with food and the next phase of the program once she’s mastered her eating plan is to focus on exercise and movement.

About the LifeShape Clinic

Over 15 years, the LifeShape Clinic (formerly Wesley LifeShape Clinic) has helped more than 10,000 Australians achieve healthier, happier lives through their award winning weight management programs. The LifeShape program enables the lifestyle and health benefits gained from losing weight, improving your health and gaining a positive mindset.

The clinic’s team of specialist medical professionals support each client by creating a personalised weight loss plan to reach a healthy weight, improve nutrition, exercise and mindset – helping to find balance and break the dieting cycle.

Find out how the clinic can help you achieve your health and wellness goals.

Deborah Hutton

Deborah Hutton is the publisher of Balance by Deborah Hutton. She is passionate about helping woman to define their own recipe for balance


  1. Peter Bowen

    March 3, 2017 at 6:33 pm

    I would have thought that you mastered it 30+ years ago Deb?

  2. Jacqui

    March 12, 2017 at 9:08 am

    love it still Learning

  3. Gayna

    March 18, 2017 at 9:29 am

    You always look fabulous Deb. Thanks for sharing. x

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