How do I know when I'm no longer hungry?

[luv2bike]

This is something that I have a problem with. So I thought that maybe I'm not alone. I think this article has some good information in it. So, I'd like to share it with everyone here.

Some people were taught from an early age to finish everything on their plate, no matter how they felt. The rationale was there were starving children in a far off land, and they had better eat all their food. Although the parents were well intentioned, these urgings failed to help a child understand the moment or concept of when they ate enough food to feel satisfied. This conditioning while growing up remains a problem when they are adults.

Others are out of touch with their body signals for other reasons. How often have you felt ravenously hungry and then couldn't believe how much you'd eaten? How much food does it seem to take to satisfy your hunger? Letting yourself get really, really hungry distorts awareness of body signals. If you're out of touch or ignore subtle hunger cues, it's extremely difficult to detect subtle fullness. As a result, you're only able to feel extremes. It's difficult to describe what comfortable fullness feels like inside your body, but some people express it as being satisfied and content after eating. Others say it's a subtle feeling of fullness, of not being hungry anymore (even if there's still food on their plate).

You can begin by thinking about how you are feeling while you are eating — a kind of checking in with yourself. This takes a conscious effort. Once you've eaten some of your food, consider asking yourself some of these questions: does the food (still) taste good? Is my hunger beginning to subside? After a few more bites — am I beginning to feel satisfied? Try stopping about halfway through to determine if you've had enough. Try rating your fullness from 1 - 10:

1. Ready to collapse from hunger
2. Ravenous
3. Hungry
4. I could eat something, but not very hungry
5. Neutral
6. Not hungry at all
7. Comfortably satisfied
8. Full to very full
9. Stuffed
10. Disgustingly sick

If you go from a 2 to a 9 easily, perhaps you are going for too long without food, or your last meal was too small (a problem for dieters). Maybe your last meal was lacking important satiety nutrients, such as protein, fat or fiber, which usually help to keep you satisfied over a few hours. Sometimes when we eat very quickly, a large quantity of food is consumed and before we realize it, we're stuffed. If this is your problem, try slowing down, taking your time chewing, swallowing, and resting between bites.

The most important part about eating to a pleasant fullness is to eat consciously — to increase your awareness. This takes practice for many people. Too often, we distract ourselves with other activities — such as studying, watching TV, or surfing the Internet, without realizing that we're full, until the entire bowl of popcorn, liter of soda, or pizza is gone. Give yourself time to enjoy and appreciate your food, and you can notice and identify its effects on your body.

http://www.goaskalice.columbia.edu/2427.html

[Mindy moves on!]

Excellent post Luv2 I was one of those kids trained to finish everything on my plate and I am guilty of eating too fast! I will use this exercise to slow down. I think this is why portion controlled servings is a boon to me. Left to my own devices I will overeat!!

[luv2bike]

Originally Posted by Mindy moves on!

Excellent post Luv2 I was one of those kids trained to finish everything on my plate and I am guilty of eating too fast! I will use this exercise to slow down. I think this is why portion controlled servings is a boon to me. Left to my own devices I will overeat!!

Yeah, I can understand that. I don't consciously remember being told to finish everything on my plate, but I've just always done it. I think for one thing, I came from a poor family where I didn't always have enough to eat. I went through a very short period in my late teens where I was homeless and didn't know where my next meal was going to come from. So, after that, if I've got food ....... I'm going to eat it! And even though I'm far, far better off now, I still have that mentality, I guess.