How to Stop Eating When You've Had Enough (End Overeating "I'm Full")
After my post about Finding True Hunger. I received this great email from a meal plan user that brings up a related, and equally important, topic:
"Thanks, Lindsay — this is very helpful. If I don't want salad, I'm not really hungry. Ok — next challenge — how to walk away from the food when I'm not hungry. And how to walk away from the table when I have eaten enough to take care of my physical needs."
Here was my advice to Susan:
1. (Most important) Do not keep food on the table. Family-style is a recipe for disaster. Keep the food in the kitchen or in a designated serving area, NOT on the table just a short reach away. Make yourself physically get up for seconds or thirds. Studies show that if the food is in front of you, you'll keep serving yourself. (This is also why buffets and standing around the food table at a party can lead to overeating).
2. Practice leaving a little food on your plate. Our human brain wants us to "finish" things. The last slice of pizza, cake, etc. just calls you. We tend look for context clues about when we've had enough and emptying something clearly gives an answer. (Sadly, it's usually not the correct one). Try leaving a little bit behind every meal (save it for later) so you get used to listening to yourself and not your environment. Don't forget, you can lose 10 lbs. a year by simply skipping 100 calories a day.
3. Slow down. Chew everything to a cream (better for digestion that way!) and drink plenty of water during your meal. Take a pause when you're about 3/4 full. Give your stomach and brain a chance to catch up with each other. Put a napkin over your plate when you're done or taking a break so it's not starring at you!
4. Say, out loud, "I'm not hungry, but I'm going to eat this anyway." This practice works best when you're snacking in between meals, but it can also work well at meals, especially if you're going for seconds. You'll be surprised how effective this is. Even when I'm home all by myself with no one to judge me but my dogs, I often can't bring myself to admit out loud I'm going to eat something when I'm not actually hungry. It really keeps me in check! Try it!
5. Brush your teeth. Seriously. After you've eaten, get up and brush your teeth. It'll really nip snacking between meals in the bud. Plus you're dentist will be delighted!
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