Listening to your Full Signal…
My summers are always packed with family and friend visits. I go out of my way to keep my kids connected to their cousins, aunts and uncles, even “frousins” (those are those friends that feel more like cousins, ’cause you’ve known them your whole life!)
In all of the connecting time, there is a ton of festive feasting, big family eating.
It’s wonderful, but I find that in these situations, it’s easy to eat more than my body needs.
So today, I want to give you the 6 steps I use to help me navigate some of those moments when it’s easy to bypass my body’s “I’m full” message.
6 Steps To Stop Eating When You Are Full:
1. Acknowledge your situation:
Acknowledge that you are in a situation where you are prone to miss your body’s full-signal. Give yourself the gift of paying special attention to yourself in tricky eating environments.
2. Breathe for awareness:
Use your breath to connect you to what you are feeling in your body. Your breath brings you into contact with your body’s sensations. Your sensations are what tell you if you are full or hungry.
3. Notice where you are starting:
How hungry are you as you begin your meal? It’s hard to recognize being satisfied by our meal, and stop eating when you are full, if there was no hunger to begin with.
Your level of hunger can give you a feel for how much food you might need to feel full. But don’t let your eyes be the arbiter of how much food you need. Your body’s full-signal gets the final say.
4. Take time to savor every bite:
When you slow down and enjoy your food, you give your body time to take in all the parts of a meal that nourish you: the food, the company, the conversation, the ambiance.
When you savor every bite, you also give your belly the 20 minutes it needs to send your brain the message that it’s actually full.
Nina Manolson, MA, CHC, is the Smokin’ Hot & Soulful Mom Mentor and Family Wellness Expert. She’s the founder of NinaManolson.com and Health
She helps busy moms look and feel their best, and helps them feed their kids well in a world that doesn’t.
She’s the author of “Feed Your Kids Well In A World That Doesn’t: an everyday guide to make healthy food happen in your home and beyond”. She’s also the recipient of the prestigious Health Leadership Award from the Institute for Integrative Nutrition.
To get your F.R.E.E. Video Series “What to do now, when everything you’ve done hasn’t worked” by mail and receive her healthy recipes and wellness tips click here.
Nina Manolson, MA, is the founder of Body-Peace®.She helps women end the war with food and body and finally feel truly at home in their body—as it is.
She is known for her deeply feminist, anti-diet, body-peace® approach. She brings her 30 years of experience as a therapist, Body-Trust® Guide and Psychology of Eating Teacher to helping women create a respectful and trusting relationship with their food and body.
Nina’s Body-Peace® work is all in service of helping people get off the diet roller-coaster, and into a compassionate and powerful way of eating & living which creates a positive long-lasting change in and with their bodies. Her courses, coaching, poems and Body-Peace APP positively change the conversation that women are having with their body.
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