Mama, I see you. Your body has gone through incredible changes, and now you’re adjusting to a new rhythm of life with your little one. Between sleepless nights and healing, it’s easy to put your own needs last. But nourishing yourself with love and care is one of the best gifts you can give—to both yourself and your baby. One simple, powerful way to start? Being mindful of your portions. Small, gentle shifts can help you regain energy, feel stronger, and support your postpartum recovery without overwhelm.
As a mom, you have so much on your plate—both literally and figuratively. From caring for your children to managing the household, it's easy to let your own health take a backseat. But I want you to know that taking small, loving steps towards self-care can make a world of difference. One of the most powerful ways to feel better and reclaim your health is by adjusting your portions.
I understand that in our world of super-sized everything, shrinking portions might feel like a challenge. But what if I told you that the secret to feeling your best and boosting your energy lies in small, mindful changes? You deserve to feel vibrant and strong, and it's entirely possible—one step at a time.
Here are 10 Tips to Help Shrink Your Portions with love and kindness to yourself:
1. Pause for 10 Minutes
After your meal, give yourself the gift of a 10-minute pause. Push your plate away and take a deep breath. Sip some water, maybe chat with your loved ones, or just take a moment to check in with yourself. This simple pause helps your body signal when it’s truly full, and you might find that you’re not as hungry as you thought.
2. Release the Pressure to Clean Your Plate
You don’t have to finish every last bite. Growing up, many of us were taught to clean our plates, but as adults, that can lead to overeating. If you’re full, it’s okay to leave some food behind. Honor your body’s signals, and trust that it’s okay to stop eating when you’re satisfied, not stuffed.
3. Pack Leftovers Before You Start Eating
Make your life easier by packing up leftovers before you even sit down to eat. This way, you’re not tempted to go back for seconds, and you’ll feel more in control of how much you’re eating.
4. Measure Your Portions
It’s easy to overeat when we’re eating straight from a package or bag. Take a moment to measure your food, whether that’s a scoop of ice cream or a handful of chips. You deserve to know exactly what you’re putting into your body, and measuring out portions can be an eye-opener.
5. Make Veggies the Star
Carbs like pasta, rice, and potatoes often take center stage on our plates, but they don’t need to be the focus. Try making vegetables the star of your meal instead. Veggies are nutrient-dense and filling, and they’ll help you feel satisfied with smaller portions of carbs.
6. Enjoy Single Servings
If you're craving something indulgent, like a sweet treat or a salty snack, opt for a single serving. It’s easier to stay mindful and avoid overeating when you have just one small portion. This way, you can enjoy the food you love without the guilt.
7. Finish with Something Sweet—Naturally
Instead of reaching for a rich dessert, try finishing your meal with fresh fruit. Berries, sliced apples, or a sweet citrus fruit are all wonderful ways to satisfy your sweet tooth. Over time, your body will start to crave these naturally sweet options rather than sugary treats.
8. Hydrate First
Drink a tall glass of water before you sit down to eat. Water helps fill your stomach, so you might find that you don’t need as much food to feel full. Plus, staying hydrated is essential for your overall well-being, and it’s a simple step that makes a big difference.
9. Wear Your Favorite Pants
There’s something about putting on your “skinny” jeans or a pair of fitted pants that reminds you to be mindful. Stretchy pants can be tempting, but tighter pants can serve as a gentle nudge to listen to your body and stop when you're satisfied.
10. Create a Peaceful Eating Space
Make mealtime a peaceful, mindful experience. Sit down at the table without distractions like the TV or phone. Focus on the colors, textures, and flavors of your food, and take your time. When you’re fully present, you’ll naturally eat slower and be more attuned to your body’s needs.
Bonus Tip: Share the Love
If you’re snacking with your kids, why not share your portions? It’s a wonderful opportunity to model mindful eating while also enjoying treats together. And if you're dining out, consider ordering an appetizer as your main course or asking the waiter to pack up half of your meal before you even start.
The Journey to Health is One Step at a Time
I know that as a mom, you often put yourself last. But you deserve to feel good, to have energy, and to embrace a balanced lifestyle. Shrinking your portions isn’t about restriction or deprivation; it’s about giving yourself the gift of feeling better and more energized. You’re teaching your children the power of self-care, and that’s a beautiful thing.
Take it one day at a time. Be kind to yourself, and celebrate every small victory. You are worthy of feeling vibrant, and you’re already taking steps in the right direction.
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