Stop Eating When You’re Full

Most people believe that they stop eating when they are full, but it’s actually not true most of the time!

Don’t believe me? Think of the last thing you ate. Did you stop eating because your gut told you so or because you ran out of food?

We tend to let our external, visual cues determine how much to eat instead of listening to our bodies.

Based on Michael Pollan’s research: “… It takes twenty minutes before the brain gets the word that the belly is full; unfortunately most of us take considerably less than twenty minutes to finish a meal …”

So what should you do?

First of all, start with less food on your plate.   A lot of the time, it’s really hard to stop ourselves from finishing those last few bites.

Second, try to rest for a few moments between the bites.  Chew more, and allow yourself to really enjoy each bite.

Third, eat more REAL food.  It’s a lot more difficult to overeat on real, whole foods than highly processed, calorie-soaked junk food.

Fourth, eat with your “opposite” hand!  It’ll force you to slow down when you eat.

A bit more advice from Pollan’s book Food Rules:

• Eat when you are hungry, not when you are bored.
• Eat slowly.
• Serve a proper portion and don’t go back for seconds.
• Leave something on your plate.

This week, your challenge is to slow it down and stop eating when you’re full at EVERY meal!

Are you up for it?  Let me know!
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143