top of page

You are eating to 


Sorry to let you know this, but you are an overeater. I know this term is thrown around a lot, but it simply means that you are eating more calories (food) than your body can use for energy. As a result, excess carbs are stored as fat and fat is stored as fat, which both lead to a double whammy of increasing your body fat percentage. Higher body fat percentage can lead to obesity and health conditions such as heart disease, diabetes, and can increase your risk of having a stroke.

The bottom line: This is something that you ABSOLUTELY cannot afford to ignore!

The good news? You can absolutely do something about it right now.

All hope isn't lost

Here are 3 things you can do to stop overeating

Track your food
Tracking your food is a quick and simple way to help you keep track of what you are actually eating. YES, it can be tedious at first, but it is so rewarding because you will become more aware of the quality and quantity of foods that you are eating. This in turn will help you make an informed decision about the foods you are actually eating at restaurants and at home to help you manage your weight and health.

Learn to read and understand labels

Learn to read and understand labels I know that you have heard the phrase "reading is fundamental", right?!? Well sis, indeed it is! The label is your go to for decision making when it comes to food. It helps you know exactly how much you are eating per serving size and whether the amount of carbs/fat/protein is enough to keep you on track or deviate you from your weight loss goals. Also, you want to be sure to pay close attention to the grams of carbs/fat/protein over total calories, because macros will let you know whether a food is mostly composed of fat or carbs vs. being a well balanced food item. Once you start reading labels and tracking your food, you will have an awakening like no other! It's as if you gain a new set of eyes that not only helps you manage your weight, but that also gives you more energy and improves your overall health!

Weigh your food or use the hand method to control portions
By weighing out your food you can actually control how much you place on your plate. Don't have a scale or are too busy to weigh everything out, then use the hand method whether at home or out and about to determine your portions. Your meat should be the size of the palm of your hand. For carbs you want to clinch your hands to form a fist, place it over your serving of carbs to ensure that your carbs measure within the size of your fist. Veggies and fruit should make up 1/4 to 1/2 of your plate. Any oils or butter should be no more than the fingertip of your thumb.

Learn how to do just this + so much more

NOURISH is my nutrition group coaching program where in just 8 weeks you will know how to:


Portion your food for weight loss         
Identify foods/ingredients that are harmful for your weight and health
Be more consistent with healthier eating habits and routines
Eat with confidence regardless if at home, out and about, or on vacation without crazy

I share with you the same framework that helped me lose +45 lbs. after each of my 2 C-section pregnancies and that has helped dozens of other moms do just the same.

Wondering who I am to tell you how you are eating?

Well I am glad you asked...

Hey, I am Dr. Tamara Richards

I am a board-certified clinical pharmacist and certified nutritionist.


I help moms lose and maintain their weight by learning healthier habits without crazy food restrictions, jeopardizing their taste buds, or drastically impacting their lifestyle.


And I’m here to support you, no matter where you’re at on your journey.

Need Help with staying on track?

Book a Free Consultation Today


1:1 Coaching


Group Coaching

bottom of page