Is Portion Control Helpful or Harmful?

Portion Control — Helpful or Harmful?

Let’s talk about a phrase we hear all the time: portion control.

This week, I want to invite you to shift how you think about “overeating” and “portion control.” 

First of all, I want to reassure you that when you eat to the point of feeling uncomfortably full, it doesn’t mean you’ve failed. It simply means your body is saying, “That was more than I needed right now.” That’s valuable information, not a reason for guilt or shame.

It’s Not About Willpower

Many people believe that overeating is a sign of weak self-control. But through the lens of intuitive eating, we see it differently.
There’s so much more to having a healthy relationship with food than willpower alone. Sometimes, all you need is a change in perspective.

As Marianne Williamson beautifully says in A Return to Love:

“Don’t pray for a change in circumstances; pray for a change in perspective.”

So let’s do just that.

Try This Simple, Powerful Shift

Instead of asking yourself:
❌ “Am I full?”

Try asking:
✅ “Am I still hungry?”

There’s a big difference between being full and not being hungry anymore.

If you realize you’re no longer hungry, step away for a bit. Do another activity. Set a 10–15 minute timer and check back in with your body. Often, you’ll find that you feel satisfied, not deprived.

If you’re still hungry? Eat more. Truly. Give yourself permission. Your body knows what it needs.

Learning from Overeating (Without Shame)

If you do overeat, that’s OK. It’s actually great data. You’ve just learned what feels like “too much” for your body. Next time, dish a little less and notice how you feel.

This process is all about building awareness, not judgment. Each meal is a chance to tune in, learn, and trust yourself more deeply.

If you found this helpful, check out my post about physical vs. emotional hunger. It’s a powerful next step on your intuitive eating journey.