I’ve been doing some thinking about the word “full” lately, hmmmmm. I found myself travelling again and wound up into a semi-annoyed state. It was a long hot day of trekking from point A to B to C and I was eventually waiting a while for my flight. A fellow’s voice over the PA said over and over “this flight is VERY full, blah blah blah….” Feeling like queen cranky pants I said under my breath, ok buddy either the flight is full or it isn’t full, what does “very full” mean in the context of travel?
Then I got to thinking about this same term “full” in context of eating, hmmmm. There certainly ARE shades of difference, from “almost full”, to “full” to feeling like a “stuffed sausage, kind of full”. What we’re really talking about here is fullness and satiety, being able to recognize that satiation is upon you then making a concerted effort to hit the “whoa horsey” button, put your fork down and stop.
In the context of eating, fullness and satiety are definitely a “grey zone” issue with many factors that can result in overdoing it on a more regular basis. Here’s some food for thought to help you ease into becoming “full”:
Slow as you Go – Yes it’s true folks, it takes 20 minutes for your stomach receptors to register fullness to your brain, so eating slowly is the name of the game. If you’re a fast eater, chances are you end up overdoing it regularly and experience that overstuffed feeling often. Slow down, you move too fast!
Choose to Chew – Make a switch from being a gobbler to a chewer. No you don’t need to chew your food a ridiculous number of times, but chew your food thoroughly, swallow, repeat…until full.
Savour the Flavour – One of the greatest joys of eating is experiencing the taste of fab food. When I see people eating on the run it makes me sad to think they’re really missing out on an everyday pleasure that’s so wonderful when we choose to savour the flavour.
Down with Taking Two – Some people think of having a second helping of their food without even finishing what’s on their plate. Learn to make an assessment of where your fullness gauge is before you automatically start taking seconds. Chances are you’ve had quite enough and you don’t need seconds.
Stop Right There! When you do feel that warm, comfortable feeling of fullness, put your fork down and push your plate away. If you’re used to regularly overeating this seemingly simple behaviour will take time to learn, but you will do yourself a huge favour when you do. If you’re hungry later, have a little snack!
If you want to take control of your eating and weight as you “fill UP” daily check out my e-book Skinny on Slim, The Little Black Dress of Diet Books with healthy and stealthy ideas to help you work this out.