A couple days ago, (Day 31) we looked at how to recognize hunger.
But how do you know when you’re full or you’ve eaten enough?
The next time you’re enjoying a meal, pay close attention to how you feel as you’re eating. At some point, you’ll begin to notice a slight pressure or change within your stomach area.
Soon after that, you’ll reach a level where you feel satisfied, and your abdomen feels comfortable or just right. You’ve now reached a plus one on the fullness scale.
Suppose you keep eating. Before long, you’ll notice your abdomen starts to feel slightly puffy and you’ll realize you’re too full. This equals a plus two on the scale.
Now picture eating a holiday meal such as Thanksgiving Day where you keep eating long after you’re already full. At some point, you’ll realize you feel stuffed, almost miserable. That’s when you reach a plus three on the fullness scale.
Work at being able to recognize when you reach a plus one or the exact spot where you feel totally satisfied or just right. Then regardless of what’s left on your plate, stop eating right at that point.
Fullness levels
+1 = Satisfied, comfortable, just right
+2 = Too full, a little uncomfortable
+3 = Stuffed, miserable
Today’s assignment (my answers are in blue)
1. Next time you eat a meal or snack, place your hand on your abdomen and monitor how your stomach feels. Before you start eating, write a note about how it feels right then.
Most of the time, before I have a meal, I feel sort of neutral, but with a slight awareness of hunger.
2. Notice when you feel comfortable or satisfied, the exact level of plus one. When you reach that point, stop and look at the amount you’ve eaten. Write down how much food you ate.
When I use this tool correctly, I will often eat only about two-thirds of what is on my plate, especially at restaurants.
But a couple nights ago, I ignored the fullness scale entirely, and kept eating. When I was finished with my dinner, I realized I was at a plus 3, and it didn’t feel very good! Back to monitoring this again!
3. Add a few notes on how it feels to be satisfied, not full. Practice this skill until you can recognize the plus one level at nearly every meal.
In my home growing up, mom always seems happy when we “rolled” away from the dinner table and declared how stuffed we felt. I’ve had to re-train myself that being full (stuffed) feels bad or undesirable instead of pleasurable.
Excerpted from Day 33 in the book, 100 Days of Weight Loss