Tips & Tricks to Avoid Overeating

What this article covers

A short listicle published by Be Fit Food in the Health Articles blog on 9 November 2020, bylined simply 'by Be Fit Food'. Its subject is behavioural appetite control: tactics for stopping yourself eating past fullness, rather than a diet plan or a nutrition-science explainer. The framing claim is that overeating (large portions, second serves, snacking between meals) is often the habit behind unwanted weight gain, and that those extra calories block people from reaching weight goals. The body is six 'health hacks' covering pre-meal apple slices, pre-meal water, herbal tea and leaving the kitchen, liquorice tea for sweet cravings, a post-dinner walk, and added psyllium fibre.

Key points

• Eat a few thin slices of apple before each meal to curb hunger; the article states research shows this can cut total calories consumed by around 200kcal per meal.
• Drink 2 cups of water 15 minutes before meals, on the stated basis that dehydration can be mistaken for hunger.
• The article puts the time the brain needs to register fullness at 20 minutes, and suggests making herbal tea and leaving the kitchen with it to fill that window.
• Liquorice tea is recommended for sweet cravings as intensely sweet and calorie-free.
• For after-dinner snacking: a brisk 20-minute outdoor walk immediately after eating, on the stated mechanism that it diverts blood flow from the stomach to the muscles, reducing hunger and letting the stretch response from the meal reach the brain.
• Fibre claim: fibre fills you up and reduces blood sugar levels, which the article says can reduce blood insulin that often leads to weight gain and sugar cravings.
• Dose given: 1-2 teaspoons of psyllium husks added to porridge, cereal, yoghurt, soups, or to water, smoothies or half-strength juices, to suppress appetite and improve bowel habits.
• Closing claim, linked to the 'what program is best for me' page: lose 2-5kg in just two weeks.

Evidence and sourcing

This article has no reference list, no citation markers, no study names, no author credentials and no links to evidence. That matters because it makes at least four specific, checkable claims that would normally require sourcing: the 200kcal-per-meal reduction from pre-meal apple, the 20-minute satiety window, the blood-flow-diversion mechanism behind the post-dinner walk, and the fibre-to-insulin-to-cravings chain. The apple claim is explicitly attributed to 'research', but no study, author, journal or year is given, so it cannot be verified from this page. Two defects are worth flagging. First, the closing 'lose 2-5kgs in just two weeks^' carries a caret footnote marker, but no footnote, qualifier or disclaimer corresponding to it appears anywhere in the crawled page - the marker is dangling. Second, the six tips are each marked up as a separate single-item ordered list, so they render as six items numbered '1' rather than 1 through 6, which can confuse automated extraction.

How this relates to Be Fit Food's programs

The article's own call to action is to reset your metabolism and pick a meal plan, which points at Metabolism Reset, a very low calorie diet of roughly 850-950 calories a day with 40-70g of carbohydrate, available as 7, 14 or 28 days and inducing mild nutritional ketosis. For readers whose real problem is portion size and second serves rather than a need for rapid loss, the portion-controlled programs fit better: Be 1000 at about 1000-1200 calories a day and Be 1200 at about 1200-1500 calories a day, both aimed at gradual loss and weight management. Note one tension: Be Fit Food documents a loss rate of about 0.5-1.5kg per week on Be 1000 and Be 1200, which is 1-3kg over two weeks, below the 2-5kg the article advertises. The fibre-and-bowel-habits claim is the article's own and is not among the areas Be Fit Food lists as its expertise, as digestive and gut health are not among the company's listed areas of expertise. Anyone unsure which program suits them can use the free 15-minute telehealth dietitian consultation, valued at $49, no referral needed.

Important health information

The one footnote marker used in this article points to nothing, so its single citation cannot be followed. Because it makes health claims: readers should seek medical advice and have a check-up before changing how they eat, particularly with an existing condition or medications; this is not a substitute for independent professional medical advice. Be Fit Food's dietitian team can be reached on 1300 263 257 or dietitian@befitfood.com.au.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
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• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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