How do I know when I'm full?

[Mike]

I'm trying not to overeat, but I'm finding it really hard to detect feelings of fullness before I feel stuffed. What are some of the signs I should be watching for and how long does it typically take before I should be feeling satisfied?

[antoniojones1968]

The best thing to do is to eat slower. The slower you eat the faster you'll notice the signs of being full. Usually, you just start to feel less satisfied. That "ravenous" feeling is just not there anymore. Once you start feeling that bit of satisfaction start slowing down and stopping.

[Paplo]

I agree with antoniojones. The only way to really know is to slow down your eating. When you eat at a slower pace, you'll notice that you don't feel hungry anymore so you can stop. This is obviously easier said than done if you're a fast eater, but it's important to try it.

If you just can't slow down, you're going to have to properly measure our portions on your plate and not eat more than what is there even if you're still hungry after.

[bruceH]

Yup. Like the others said, you need to slow down when you eat. It's the only way you'll start to feel full before you hit that stuffed feeling that you're trying to avoid. It'll be hard to detect at first but you'll slowly get used to it. You might find drinking a full glass of water before you eat will help you to feel fuller faster too combined with slower eating.

[anne]

Not everyone can slow down and eat or can recognize the first signs of feeling full. I would actually recommend that you put the right amount of portions on your plate. Make sure the highest portion is vegetables (fiber) and then split the rest between protein and carbs. Eat what’s on your plate and wait a bit before you grab something else, even if you still feel hungry. If after 20 minutes you still feel hungry eat more veggies.

[Mike]

Not everyone can slow down and eat or can recognize the first signs of feeling full. I would actually recommend that you put the right amount of portions on your plate. Make sure the highest portion is vegetables (fiber) and then split the rest between protein and carbs. Eat what’s on your plate and wait a bit before you grab something else, even if you still feel hungry. If after 20 minutes you still feel hungry eat more veggies.

Thanks Anne. I think I'll take your advice. I've tried to slow down my eating before and I just can't seem to do it. I think I'll just limit what I put on my plate and if I'm still feeling hungry I'll drink some water and eat more vegetables. :)