HELP! How Do I Stop Eating Until I'm Too Full? 5 Tips to Give You Your Power Back.

By: Jillian Foley RDN,LDN

Nutritionista

When we start trying to eat better we focus on what's "healthy" and what's "not healthy". Based off of this info, we try to make smarter choices by bringing in healthier foods in the house. But knowledge of food isn't enough. Learning WHAT to eat doesn't always fix HOW MUCH we eat. Here are my 5 tips for helping you eat less.

1. Understand that it's a habit. We often blame willpower, and while willpower is important for developing our mental toughness, willpower doesn't win against habit. Habit is an action that through repitition has been stored in the brain where it becomes automatic. What does this mean for you? You've been eating to fullness your whole life, and without understanding the way habit works and controls your actions, you will never win. Don't blame willpower. Keep an open mind to challenging the way you have been addressing this issue.

2. Letting yourself go to long without eating almost always ends in overeating. Sadly willpower isn't stronger than hunger hormones either. If you are constantly 4+ hours without eating, it is going to result in eating too much later on. You don't have to eat much though to quiet your hunger hormones. Make it something easy like a Kodiak waffle, whole wheat toast, granola bar or some fruit.

3. Picturing what fullness feels like on a scale from 1-10. Being too full is always eating to a 10 on that scale. And again, that is a habit from childhood or early adulthood. Work on eating to a 7/8 in fullness. Slow down. Actually taste your food. Pay closer attention to what that food feels like in your stomach. It's true that it can take up to 15 minutes for your brain to register you've had enough. So if you are eating quickly, it'll be too late before you notice how full you are.

4. Put the right amount on your plate. Often, when people tell me they've been eating too much I find that they have been putting too much food on their plate. If you didn't plan on eating to fullness then why give yourself all that food in the first place. You're either in denial or setting yourself up for failure. Either way, be aware of what goes on your plate. For example, dinner for most people should be about 4-5oz of protein, 1 cup of cooked carbs, and lots of veggies (for vitamins and added bulk). Start being honest about these serving sizes and know what they look like.

5. Get away from the kitchen. If you didn't want to eat more, then why I are you still in there?? Habit shows up again. When you are done with your food, change the scenery and get out of the kitchen. You can go back to it later, BUT, you have to make the habit look different if you are going to win.

Identify how many of these tips applies to you and work on implementing them daily. Overtime it will become your new normal and you have improved your relationship with overeating!

Jillian Foley, RDN Nutrititionista is a Registered Dietitian that specializes in Food Therapy. She believes that weight-loss & disease prevention/management is 20% food education & 80% psychological. She owns her own practice for 1-on-1 sessions as well as courses. You can find more info @www.Nutritionista267.com Follower her on IG @Nutritionista_1