Healthy Emmie’s Free Guide

50 Mantras to Help You Stop Overeating

For when you’re comfortably full but the food still tastes good, you feel obligated to clear your plate, or you find yourself reaching for food out of habit.

Hi, I’m Emmie! 🩷

I’m a weight loss specialist & holistic women’s nutritionist who’s worked with over 5,000 clients one-on-one.

So much of my coaching involves helping women understand the thoughts that lead them to keep eating past full. I put together these reminders to help you pause, check in with yourself, and practice a different response.

How to Use These Mantras

Choose one or two that speak to a situation you regularly find yourself in. Save them in your phone or keep a reminder where you’ll see it around mealtimes.

When that situation comes up, put your fork down, read your reminder, and give yourself a moment to decide what you need. If you’re still hungry, eat enough to feel satisfied.

You don’t have to memorize all 50! Start with a reminder that feels useful and believable to you.

Find a Reminder for What’s Coming Up

Select a section below to read the mantras.

Start Here Eight reminders to practice checking in
  1. My body is not a trash can.
  2. Does my body need more food right now, or am I enjoying the pleasure of chewing?
  3. My mouth may want more, but my stomach has had enough.
  4. If hunger is not the problem, then food is not the solution.
  5. I can love this food and save the rest for later.
  6. Once I’m comfortably full, each extra bite can make the meal less enjoyable.
  7. I want my last bite to be one I enjoy, not one I regret taking.
  8. I want to leave the table thinking “that was delicious” instead of “that was too much.”
When the Food Still Tastes So Good Enjoying your meal without needing to finish everything
  1. Being delicious doesn’t mean it needs to be finished right now.
  2. I’m allowed to stop eating while the food still tastes good.
  3. Another serving won’t give me a better version of the flavor I’ve already enjoyed.
  4. Saving some means I get to enjoy it again when I’m hungry.
  5. There will be other delicious meals. This is not my only opportunity.
  6. My fullness deserves a say in whether I take another bite.
  7. I don’t have to lose interest in the food before I put my fork down.
When You Feel Obligated to Clear Your Plate Food waste, leftovers, and getting your money’s worth
  1. A clean plate isn’t worth an uncomfortable stomach.
  2. Eating past full won’t undo food waste.
  3. The money is already spent. Eating more won’t get it back.
  4. Leftovers can be tomorrow’s meal instead of tonight’s discomfort.
  5. I can serve myself more thoughtfully next time without forcing myself to finish this time.
When Other People Are Offering or Eating Food Giving yourself permission to choose your own amount
  1. Someone offering me food doesn’t create an obligation to eat it.
  2. I can appreciate someone’s cooking without having seconds.
  3. My portion doesn’t need to match anyone else’s.
  4. I’m allowed to finish eating even if everyone else is still eating.
  5. Free food still deserves a decision about whether I want it.
When You’re Eating on Autopilot Pausing before seconds, snacks, or another bite
  1. Before I refill my plate, I can give myself a moment to notice how I feel.
  2. I can have more if I’m still hungry after a pause.
  3. Putting my fork down gives me a chance to decide whether I want the next bite.
  4. Eating slowly lets me enjoy the food I chose.
  5. I don’t need to decide how much to eat based only on how hungry I was when I started.
  6. An urge to eat is something I can notice before acting on it.
  7. Seeing food doesn’t mean I need to make room for it.
  8. Walking into the kitchen doesn’t have to end with eating.
  9. I can put food on a plate and sit down instead of collecting bites while standing.
  10. Before I open another package, I can check whether I’m still hungry.
When You’re Looking for Comfort or a Distraction Checking what would help you feel better
  1. If I need a break, I’m allowed to take one without a snack.
  2. A difficult day deserves care. What would help me right now?
  3. When I’m tired, I can check whether I need food, rest, or both.
  4. If I’m looking for company, I can reach out to someone.
  5. Eating more won’t finish the task I’m avoiding.
  6. I can feel disappointed that a meal is over and still choose to be done.
  7. A craving doesn’t require an immediate decision.
  8. My evening can still be enjoyable after dinner is finished.
When You’re Tempted to Say “I Already Blew It” Learning from what happened and moving forward
  1. One unplanned choice doesn’t have to become a whole evening of eating past full.
  2. “I already blew it” is a thought I can question.
  3. My next meal can be normal, even if I ate more than I wanted at this one.
  4. Eating enough during the day helps me avoid arriving at dinner desperately hungry.
  5. I don’t have to eat extra now just because I might get hungry later. I can eat again.
  6. If I overeat, I can learn what led to it without insulting myself.
  7. Stopping at satisfied is something I can practice, even when I don’t get it right every time.