July 2, 2025 • 22 mins
Ever find yourself thinking, “I know I’ve had enough… but I’m still eating”?
In this episode, we’re talking all about how to recognize that stopping point during a meal—before you hit uncomfortable fullness. I’ll walk you through my simple S.L.O.W. framework, the top mistakes that make it harder to stop, and what to do if you realize you missed the mark.
Whether you’re trying to build trust with your body, work toward weight loss, or just feel more in control around food, this episode will give you tools to start noticing “enough” in a whole new way.
START HERE: Download my FREE GLP-1 Success Starter Kit
Let’s talk about whether support for GLP-1 use is right for you—book a free consult HERE
More from Well with Lisa:
- What To Do When You Overeat–During Weight Loss! GRAB the free video mini-course! Normally $49– Free for podcast listeners!
- Your Go-To Meal Guide: grab it HERE
- Ready for your free consult session? SCHEDULE HERE!
- Let's be friends! Follow me on instagram: @well_with_lisa
Mixhers! use Lisa10 to stack my discount with the current sale!
Did you know my listeners are entitled to 10% discount on a fullscript account?
Get your Fullscript account HERE
10% discount! (pssst: my clients get 25% for life!)
Just to be clear: these are NOT weight loss supplements. This is an opportunity to get practitioner grade supplements like magnesium and omega oils at a little discount. yay!
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Lisa (00:00):
This is the well Think, well Live Well podcast.
I am Lisa Salisbury and this isepisode 154.
How to Stop Eating When You'veHad Enough.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
(00:20):
I'm Lisa Salsbury, a certifiedhealth weight loss and life
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
All right.
Welcome back everyone.
Today I am here with anotherepisode answering a question
(00:44):
from my 2025 Content survey.
Almost every person thatanswered my survey ticked the
box on this statement.
It's hard to tell when I'vereached enough while I'm eating
a meal.
So I wanna dive into that topictoday.
First, I just wanna point outthat you are not alone if you
are feeling the same way.
Since it was a very commonissue, and it also comes up with
(01:08):
almost every client conversationI have.
Recognizing when you've hadenough to eat can be way more
complicated than recognizinghunger.
Now, notice I didn't sayrecognizing when you are full.
We'll talk more about why Idon't love that word later.
But the idea of stopping atenough is something so many of
my clients struggle with evenmore than knowing when to.
(01:31):
Start eating.
Most women I coach are pretty intune with their hunger signals.
They know what it feels like tobe ready for a meal.
Like we know what hungry feelslike, right?
But stopping before things gotoo far, that is a whole
different skillset.
So let me give you an example.
One of my clients, um, let'scall her Rachel, told me I'm
(01:53):
fine all the way through dinner.
Until I'm not.
One minute I'm eating andenjoying it, and the next I'm
stuffed and frustrated And thenshe said, but I have no idea
where that line was.
It's like it snuck up on me.
So true.
Right?
So today I want to give you somepractical tools to find that
line to help you build awarenessso you can leave meals.
(02:16):
Feeling satisfied.
Instead of overly full that,ugh, why did I eat that last
part?
Feeling?
Okay, we're gonna work onavoiding that.
So let's start with a quickrefresher of the hunger scale.
If you're new here, I teach thistool to help you tune into your
body's signals.
So I want you to picture a scalefrom negative 10.
(02:38):
Two positive 10.
Negative 10 is ravenous stomachgrowling, dizzy, shaky.
Zero is neutral.
We're not hungry.
We're not full.
There's no food sitting in thestomach.
You just feel this is, a lot ofpeople just go, I just feel
normal.
Right?
There's just no feeling of like,I've just eaten.
(02:58):
But you're also not feeling anyhunger level either.
Positive 10 is stuffed.
This is like Thanksgiving levelfullness.
Most hunger scales that you findonline go from one to 10, and
it's confusing as to whereneutral is for me.
I love thinking of that neutral,not hungry, not full feeling as
zero because the comfort leveland the discomfort level is the
(03:22):
same regardless of which side ofzero you are on.
So meaning negative 10, hungeris very uncomfortable as is.
Positive 10 fullness.
So we aim to stay around themiddle of that scale.
Most of the time you wanna starteating at around a negative
three.
When you're feeling lightlyhungry and ready for food, but
(03:45):
not desperate.
That's when food tastes great.
Digestion works well, and you'releast likely to overdo it.
But how do you know when to stopeating?
The goal is to stop at positivethree because that is equally as
comfortable as that negativethree hunger.
It's like the concept of theopposite and equal reaction from
(04:06):
Newton's third law of motion,which states that for every
action there is an equal andopposite reaction.
I think of that on the hungerscale, where comfortable hunger
has an equal and oppositecomfortable fullness.
But this is where we often loseawareness, especially because
your stomach takes time tocommunicate fullness to the
(04:27):
brain.
So like, thanks, right?
Like if this were instantaneous,I don't think we'd even be
having this conversation.
But it can take up to 20 minuteseven.
So if you're eating quickly ordistracted, you might miss that
moment of enough, and I will saythat.
I, I don't wanna give you theimpression when I say that
moment of enough, I, I don'twanna give you the impression
(04:49):
that it's like you, you're gonnamiss it if you have a half a
bite too much or a, or one bitetoo little.
Like, it's a range.
So don't, you know, don't gettoo hung up on this, but, um,
you know, you might hear meusing that language, but I don't
want you to get like, too superfreaked out.
So, okay.
Today we're gonna introduce.
The slow framework, SLOW.
(05:10):
So this is just gonna help yourecognize enough, and I've just
put this together so that it'ssomething easy to remember and
let's go through it.
So S is serve your full portionat once.
Put everything you plan to eaton one plate.
Not a little here, not a littlemore later, or a bite off
(05:30):
someone else's plate.
This helps your brain registerthe full amount of food and
makes it easier to stop whenyou're satisfied.
I'm a big fan of not havingseconds because first of all,
typically one plate will beplenty of food, and second, it
makes it difficult to judgeexactly how much you've eaten,
(05:51):
which.
We wanna know for futurereference because this is a
learning project, right?
I said at the beginning, this islike going to be a new skillset
you're learning.
So you wanna get familiar withwhat is the amount of food that
helps you get to enough, andit's hard to tell when it's in
several different portions infirst, second thirds or in
(06:12):
grazing while you're makingdinner, and then a plate of food
and then grazing some more whenyou're putting away leftovers.
So this also doesn't mean youhave to put a tiny little bit on
your first plate.
Just put the entire portion thatyou are going to want for that
meal on at one time.
And this is obviously just aguess at this point, again,
(06:33):
since we're like working onthis.
But try, try to serve your wholeportion at once.
So that's the S Serve.
Serve your full portion.
L is listen to your hungerbefore starting.
So I want you to ask yourself,where am I on the hunger scale
right now?
Am I actually hungry or eating?
Because it's just time.
(06:54):
Um, we want to aim to starteating at that negative three,
as I said, but.
If your hunger level isdifferent than that and it can
be based on other factors thatare, could be more important to
you.
For example, it's very importantfor me to eat dinner with my
family every night.
Like family dinner is a hugedeal for me.
And so if I have made not asgreat choices during the day and
(07:19):
like, well, I'll give you today,for example, I didn't end up
eating lunch until threeo'clock, so am I gonna be ready
to eat dinner at six o'clock?
I mean maybe, but I might notalso be quite a negative three
hunger, so that would be areason I'm going to eat.
That is not just out of habit.
It's not just like, oh, becauseit's time, but I'm also going to
(07:42):
pay attention.
Like, okay, I'm not quite ashungry as I typically am at
dinnertime because I had a latelunch, but I'm choosing to eat
now because relationships areimportant to me.
So there's lots of reasons thatwe might eat.
When we're not at that negativethree hungry, so we want to
listen to the hunger beforestarting, and also it might be a
clue as to how much food you'regoing to put on your plate in
the S serving up your portion.
(08:05):
Okay.
O is observe your pace and bodysignals mid meal.
Okay.
Halfway through.
Pause.
This is a good time to put yourfork down if you haven't
already.
Okay, check in.
How am I feeling?
Where am I on the hunger scaleright now?
Would a few more bites satisfyme or push me over?
(08:27):
Just, just checking in?
Observe.
It's, it's a great idea to putyour fork down far before the
midway point, but, you know, Usethis observe really throughout
the meal, but definitely createthat pause at least midway
through.
And W is actually ww, but we'rejust gonna use one.
It's weight and walk, or imaginewalking.
(08:49):
So I want you to ask yourself,could I comfortably go on a
short walk after this meal ifyou're too full to move?
That's a sign you may havepassed enough.
So we first wanna just giveourselves a little wait time
before we maybe finish theplate, wait a little bit, have
conversation with the people atthe table.
Hopefully you have people there.
(09:10):
If you don't, that's okay.
If you're eating on your own,just give yourself some pause
and just wait a little bit andthen ask, could I imagine myself
walking for 10 minutes thisafter dinner walk idea, or lunch
or breakfast, whatever you'reeating.
But wait and walk and see if.
That would be a clue for you.
(09:31):
Um, this is one of our bestclues if you are too full to go
on a 10 minute walk.
Not only is that walk likeamazing for digestion, which is
like a total side note, but it'salso just a clue of where your
enough is.
Okay, so this framework can helpyou slow down.
See what I did there?
It's called the slow.
Uh, it helps you slow down andstay present because the truth
(09:54):
is your body is talking to youas much as you are like, I don't
know.
I don't know where my enough is.
There are signals if we are, ifwe quiet our brains enough to
listen.
So do you need to do this atevery meal, the slow framework?
No, you don't.
This is a practice session tohelp you become more mindful.
(10:17):
In fact, I would encourage youto try this framework first when
you are eating on your own,rather than at that family
dinner table full of school agedkids or worse angsty teenagers.
You're just trying to get.
A single word out of when you'restressed at the dinner table
because of everything elsethat's going on.
It's not really the time topractice a new framework.
(10:40):
Once you get it down, onceyou've practiced a little bit on
your own, it will help you inthose more chaotic meal times as
well, because it will start tobe automatic for you to slow
down and pay attention to yourown body regardless of what else
is going on.
Okay, let me just say here that,um, if you are a GLP one user,
(11:02):
you might have a little bit of adifferent experience.
So if you're on a GLP onemedication, so this is like the
semaglutide.
Tirzepatide is, are, those arethe.
Uh, generic names we're talkingabout ozempic, wegovy that
bound, those kinds of things.
So if you're on one of those, orif you're thinking about one of
those things might feel a littlebit different.
(11:22):
Hunger may be reduced, which isreally what you're looking for
with those medications, but.
In addition, you might not getthe same strong fullness
signals, so that doesn't meanyour body doesn't still have,
um, that point of enough.
You might just need to use othercues to find it.
So for GLP one clients, Isuggest you pay a close
(11:42):
attention to more subtle signs,like a little bit, little bit of
losing interest in food.
Sometimes my clients will saylike, I just, I'm just done.
Like, I just put my fork downand I'm just kind of done.
With the food, um, you mightnotice a deep breath or a sigh.
Actually, non GLP one usersmight notice this as well, where
your body kind of goes like justkind of a deep breath during the
(12:07):
meal.
Watch for that.
It also is assigned that you'rereaching that enough point and
then, um, you might also noticethat just a gentle shift in your
energy, or like I said, thatdesire to continue eating.
You just might notice like that.
That's just enough, like.
It's, it can be something whereyour brain is actually telling
(12:28):
you.
You'll notice that if you are aGLP one user, this enough is
gonna come a little bit morefrom your brain.
And if you're not on medication,it's gonna come a little bit
more from your body.
So because the appetite issuppressed with a medication,
sometimes we don't get to theact of eating for emotional
comfort.
(12:49):
But the urge might still bethere to have some food to like,
you know, suppress some emotion.
So that's important to noticetoo.
You still wanna eatintentionally and stop when the
body says, or the brain says,that's enough.
Okay, let's talk about somecommon mistakes that make it
hard to find your enough.
(13:11):
So number one, tip top, numbernumber one.
And pretty much this, I mean,okay, I'm gonna give you a list,
but really it's number one,eating too fast.
You are not giving your bodytime to register fullness.
If you finish your plate in fiveminutes, you're likely past the
point of enough without evenrealizing it.
(13:32):
So eating too fast is the firstand foremost thing we want to
attack.
If you are feeling like youcan't find your enough.
So like I said before.
Putting your fork down is reallyimportant.
I would encourage you if you'retrying to slow down, putting
your fork down between everybite and putting your hands in
your lap, and thinking aboutchewing and letting that bite
(13:53):
get all the way down into yourstomach before going for your
fork Again, I am.
Honestly the worst.
I eat so fast and sometimes it'slike embarrassingly fast,
especially when I'm reallyanxious.
If there's a lot of peoplearound, it becomes worse and I
sort of shovel my food in so.
(14:14):
It's like a double fold.
Like it's embarrassing and I amlike anxious about, uh, eating
in front of other peoplesometimes, and then I eat too
fast and then it makes me evenmore anxious.
So definitely something that Ialso practice, but I, I can feel
if my anxiety is rising, likejust putting my fork down,
putting my hands in my lap canreally help.
Okay.
(14:34):
Number two is eating distracted.
So we do this a lot.
You know, scrolling on yourphone if you're by yourself,
it's hard not to, I get that.
But scrolling on your phone,watching tv, these things
disconnect you from your body'scues.
You might look up and realizeyour plate's empty and you.
Barely remember eating it.
(14:55):
This not only disconnects youfrom your body signals, but it
also can reduce the satisfactionof what you did eat because you
don't really remember eating it.
So I, again, I know this can bereally hard not to pull your
phone out when you're eatinglunch by yourself, but as you're
practicing this slow framework,I would encourage you to give it
a try.
(15:16):
While you are practicing.
Okay, number three is servingsin waves or grazing.
So going back for bites here andthere.
Grabbing a few of your kids'fries, nibbling while cleaning
up.
It's easy to overeat withoutawareness when your food isn't
all in one place.
(15:36):
Another issue with this one isthe grazing.
While you're making dinner, Iam.
All about tasting the dish thatyou're making if you are the
primary cook in the home and orjust for yourself, if you are
the one making the food and youwanna taste it for salt or
seasoning along the way, I'm,I'm all about that for sure.
Do that, but do make those liketastes right, like you're
(15:57):
tasting for salt is a reallysmall amount, but we wanna
avoid.
Is having a full snack, ishaving like the chip bag open
while you are making the tacosand having a full serving of
guacamole and chips while you'remaking dinner.
Okay?
That's what we wanna avoid Okay.
And number four is using theword full as the goal.
(16:18):
Like I said earlier, full feelslike you've filled the tank all
the way to the top, and that isnot our aim.
We wanna feel satiated.
It's a comfortable, easy feelingof being done.
So let's reframe your languageand help your brain to adjust to
these expectations.
So my favorite words here areenough and satiated.
(16:41):
Those are my two favorite.
Enough is really my top satiatedis a good one.
And then even if you just callit positive three, since your
brain knows that that's youraim, that can also be a good
reframe.
Okay, so those are somestrategies, but what if you
overshoot?
Okay, let's say you finish ameal and you realize, shoot, I
(17:03):
am stuffed, I'm uncomfortable.
And on top of that, this isreally frustrating.
Now what.
First, take a big breath.
It's gonna be okay.
This isn't failure.
Let's use this as a learningmoment because first and
foremost, let's not punchyourself in the face and feel
terrible in your brain while youare also dealing with your body
(17:25):
not feeling so good.
So just get curious, like whendid I first feel done?
Was there any point in thatmeal?
I noticed that sigh, or that Inoticed I was kind of pushing
past and I didn't bother to putmy fork down.
Was there a point where I kepteating even though the pleasure
had faded?
Was I just eating because it wasthere and it wasn't even tasting
(17:48):
that good, but you're like, i'ma clean plate club girly, and so
I just had to finish my plate.
Um, and then check in like, wasI distracted or stressed or
rushed?
Was I feeling anxious?
So check in with some of theemotions that you are feeling.
Use this info to adjust nexttime, not to beat yourself up in
hindsight.
(18:09):
Okay?
We are in curiosity, not inpunishment.
So remember that your goal isn'tperfection.
You're not a robot.
You're not going to eat theexact right amount for your body
at every single meal for therest of your life just because
you've learned this framework.
Okay?
We're looking for progress.
So this slow SLOW framework ismeant to be practiced, not to be
(18:34):
mastered on the first go.
Um, another question you mightask instead of judging yourself
is.
This was too much.
You first, you just notice thiswas too much for my body this
time.
What can I learn and really takea look, and this is also another
reason why it's helpful not tohave a second plate or not to
dish up seconds because you wantto kind of think about how much
(18:58):
food was that, okay?
That volume of food was too muchfor me, especially if you
started at a negative three.
Hunger.
And so it will help you in yourfuture times of serving up your
portion if you really canvisualize the amount of food
that that was.
Okay.
So how you feel after a mealmatters, if four hours past
(19:21):
dinner, you're still feelingfull.
Like really full.
That's also useful feedback.
So again, next time you mightjust try serving up a little
less.
Okay, one last note here onsleep.
That sounds random and out ofthe blue with this topic, right?
But sleep actually plays a rolein how well we tune in to hunger
(19:45):
and fullness.
When you are sleep deprived,your hunger hormones like
ghrelin and leptin get out ofbalance and your body will push
for more food, especially quickenergy like carbs and fats and
specifically carb fatcombinations.
So if you've had a rough night,it's just a cue to you to be
extra mindful.
(20:05):
Stick to, and notice, I didn'tsay extra careful, like pay
attention to your words.
I said extra mindful.
Extra careful.
Sounds like diet.
Right.
Do you hear it?
So be mindful.
Stick to meal times.
Avoid the constant grazing thatcan sneak in when your energy is
low.
Um, I'm hoping to have anothersleep expert on soon, but you
can look in the archives.
(20:26):
I've done several episodes tohelp with this, but I will tell
you that my current lifesaversin the sleep department.
Are my magnesium andprogesterone before bed and my
bamboo sheets.
So those are all really helpingme.
My bamboo sheets are cozy Earth.
They sponsored the podcast for abit, um, and I love them because
they keep me cool.
So, um, anyway, you find yourgo-tos, but if you need some
(20:51):
magnesium, hit me up.
I can help you pick a good one.
Okay, final thought.
Learning to recognize enough isa skill.
I just, I can't emphasize thisenough, when, enough enough.
Uh, but you know, like anyskill, it gets stronger with
practice.
And so instead of just giving upand being like, gosh, it's so
(21:11):
hard, I'm never gonna get itright.
Really just start practicingthis slow framework when you are
on your own.
And so you can give yourselfsome grace and pay attention.
And when you miss the mark, juststay curious and be like, okay.
That's okay.
and as you practice this, youare going to quote unquote, miss
(21:32):
the mark.
Fewer and fewer times, you'llstart to notice your patterns.
You'll feel more in charge ofyour food.
Not because of diet rules, butbecause of awareness.
And that's, that's justpowerful.
That's amazing.
Right.
If you want more support withthis, especially if you're
navigating appetite changes withGLP one Medications, I'd love to
(21:52):
help you inside my coachingprograms, you can always book a
free consult call through thelink in the show notes to make
sure we are a perfect fit.
You can download my What to dowhen you overeat free video
course, as well as that willhelp with the aftermath of going
past your F during mealtime ifthis continues to happen to you.
And if you're considering GLPone medication or if you are
(22:14):
already on it, I have a brandnew GLP one success.
Starter Kit GLP ones are a greattool to assist with your weight
loss.
So I have developed a programthat is specifically for people
who are on these medications, sobe sure to check that out.
I will talk to you next week.
And remember, it's not justabout the food, it's about
empowering yourself with choicesthat truly serve you.
(22:36):
Have a great week and as always,thanks for listening and sharing
the Eat Well Think Well LiveWell podcast.
This is the well Think, well Live Well podcast.
I am Lisa Salisbury and this isepisode 154.
How to Stop Eating When You'veHad Enough.
Welcome to eat well.
Well, the podcast for busy womenwho want to lose weight without
constantly counting, tracking,or stressing over every bite.
(00:20):
I'm Lisa Salsbury, a certifiedhealth weight loss and life
coach, and most importantly, arecovered chronic dieter here.
You'll learn to listen to yourbody and uncover the reasons
you're reaching for food.
When you're not truly hungry,freeing you to focus on a
healthier, more fulfillingapproach to eating.
All right.
Welcome back everyone.
Today I am here with anotherepisode answering a question
(00:44):
from my 2025 Content survey.
Almost every person thatanswered my survey ticked the
box on this statement.
It's hard to tell when I'vereached enough while I'm eating
a meal.
So I wanna dive into that topictoday.
First, I just wanna point outthat you are not alone if you
are feeling the same way.
Since it was a very commonissue, and it also comes up with
(01:08):
almost every client conversationI have.
Recognizing when you've hadenough to eat can be way more
complicated than recognizinghunger.
Now, notice I didn't sayrecognizing when you are full.
We'll talk more about why Idon't love that word later.
But the idea of stopping atenough is something so many of
my clients struggle with evenmore than knowing when to.
(01:31):
Start eating.
Most women I coach are pretty intune with their hunger signals.
They know what it feels like tobe ready for a meal.
Like we know what hungry feelslike, right?
But stopping before things gotoo far, that is a whole
different skillset.
So let me give you an example.
One of my clients, um, let'scall her Rachel, told me I'm
(01:53):
fine all the way through dinner.
Until I'm not.
One minute I'm eating andenjoying it, and the next I'm
stuffed and frustrated And thenshe said, but I have no idea
where that line was.
It's like it snuck up on me.
So true.
Right?
So today I want to give you somepractical tools to find that
line to help you build awarenessso you can leave meals.
(02:16):
Feeling satisfied.
Instead of overly full that,ugh, why did I eat that last
part?
Feeling?
Okay, we're gonna work onavoiding that.
So let's start with a quickrefresher of the hunger scale.
If you're new here, I teach thistool to help you tune into your
body's signals.
So I want you to picture a scalefrom negative 10.
(02:38):
Two positive 10.
Negative 10 is ravenous stomachgrowling, dizzy, shaky.
Zero is neutral.
We're not hungry.
We're not full.
There's no food sitting in thestomach.
You just feel this is, a lot ofpeople just go, I just feel
normal.
Right?
There's just no feeling of like,I've just eaten.
(02:58):
But you're also not feeling anyhunger level either.
Positive 10 is stuffed.
This is like Thanksgiving levelfullness.
Most hunger scales that you findonline go from one to 10, and
it's confusing as to whereneutral is for me.
I love thinking of that neutral,not hungry, not full feeling as
zero because the comfort leveland the discomfort level is the
(03:22):
same regardless of which side ofzero you are on.
So meaning negative 10, hungeris very uncomfortable as is.
Positive 10 fullness.
So we aim to stay around themiddle of that scale.
Most of the time you wanna starteating at around a negative
three.
When you're feeling lightlyhungry and ready for food, but
(03:45):
not desperate.
That's when food tastes great.
Digestion works well, and you'releast likely to overdo it.
But how do you know when to stopeating?
The goal is to stop at positivethree because that is equally as
comfortable as that negativethree hunger.
It's like the concept of theopposite and equal reaction from
(04:06):
Newton's third law of motion,which states that for every
action there is an equal andopposite reaction.
I think of that on the hungerscale, where comfortable hunger
has an equal and oppositecomfortable fullness.
But this is where we often loseawareness, especially because
your stomach takes time tocommunicate fullness to the
(04:27):
brain.
So like, thanks, right?
Like if this were instantaneous,I don't think we'd even be
having this conversation.
But it can take up to 20 minuteseven.
So if you're eating quickly ordistracted, you might miss that
moment of enough, and I will saythat.
I, I don't wanna give you theimpression when I say that
moment of enough, I, I don'twanna give you the impression
(04:49):
that it's like you, you're gonnamiss it if you have a half a
bite too much or a, or one bitetoo little.
Like, it's a range.
So don't, you know, don't gettoo hung up on this, but, um,
you know, you might hear meusing that language, but I don't
want you to get like, too superfreaked out.
So, okay.
Today we're gonna introduce.
The slow framework, SLOW.
(05:10):
So this is just gonna help yourecognize enough, and I've just
put this together so that it'ssomething easy to remember and
let's go through it.
So S is serve your full portionat once.
Put everything you plan to eaton one plate.
Not a little here, not a littlemore later, or a bite off
(05:30):
someone else's plate.
This helps your brain registerthe full amount of food and
makes it easier to stop whenyou're satisfied.
I'm a big fan of not havingseconds because first of all,
typically one plate will beplenty of food, and second, it
makes it difficult to judgeexactly how much you've eaten,
(05:51):
which.
We wanna know for futurereference because this is a
learning project, right?
I said at the beginning, this islike going to be a new skillset
you're learning.
So you wanna get familiar withwhat is the amount of food that
helps you get to enough, andit's hard to tell when it's in
several different portions infirst, second thirds or in
(06:12):
grazing while you're makingdinner, and then a plate of food
and then grazing some more whenyou're putting away leftovers.
So this also doesn't mean youhave to put a tiny little bit on
your first plate.
Just put the entire portion thatyou are going to want for that
meal on at one time.
And this is obviously just aguess at this point, again,
(06:33):
since we're like working onthis.
But try, try to serve your wholeportion at once.
So that's the S Serve.
Serve your full portion.
L is listen to your hungerbefore starting.
So I want you to ask yourself,where am I on the hunger scale
right now?
Am I actually hungry or eating?
Because it's just time.
(06:54):
Um, we want to aim to starteating at that negative three,
as I said, but.
If your hunger level isdifferent than that and it can
be based on other factors thatare, could be more important to
you.
For example, it's very importantfor me to eat dinner with my
family every night.
Like family dinner is a hugedeal for me.
And so if I have made not asgreat choices during the day and
(07:19):
like, well, I'll give you today,for example, I didn't end up
eating lunch until threeo'clock, so am I gonna be ready
to eat dinner at six o'clock?
I mean maybe, but I might notalso be quite a negative three
hunger, so that would be areason I'm going to eat.
That is not just out of habit.
It's not just like, oh, becauseit's time, but I'm also going to
(07:42):
pay attention.
Like, okay, I'm not quite ashungry as I typically am at
dinnertime because I had a latelunch, but I'm choosing to eat
now because relationships areimportant to me.
So there's lots of reasons thatwe might eat.
When we're not at that negativethree hungry, so we want to
listen to the hunger beforestarting, and also it might be a
clue as to how much food you'regoing to put on your plate in
the S serving up your portion.
(08:05):
Okay.
O is observe your pace and bodysignals mid meal.
Okay.
Halfway through.
Pause.
This is a good time to put yourfork down if you haven't
already.
Okay, check in.
How am I feeling?
Where am I on the hunger scaleright now?
Would a few more bites satisfyme or push me over?
(08:27):
Just, just checking in?
Observe.
It's, it's a great idea to putyour fork down far before the
midway point, but, you know, Usethis observe really throughout
the meal, but definitely createthat pause at least midway
through.
And W is actually ww, but we'rejust gonna use one.
It's weight and walk, or imaginewalking.
(08:49):
So I want you to ask yourself,could I comfortably go on a
short walk after this meal ifyou're too full to move?
That's a sign you may havepassed enough.
So we first wanna just giveourselves a little wait time
before we maybe finish theplate, wait a little bit, have
conversation with the people atthe table.
Hopefully you have people there.
(09:10):
If you don't, that's okay.
If you're eating on your own,just give yourself some pause
and just wait a little bit andthen ask, could I imagine myself
walking for 10 minutes thisafter dinner walk idea, or lunch
or breakfast, whatever you'reeating.
But wait and walk and see if.
That would be a clue for you.
(09:31):
Um, this is one of our bestclues if you are too full to go
on a 10 minute walk.
Not only is that walk likeamazing for digestion, which is
like a total side note, but it'salso just a clue of where your
enough is.
Okay, so this framework can helpyou slow down.
See what I did there?
It's called the slow.
Uh, it helps you slow down andstay present because the truth
(09:54):
is your body is talking to youas much as you are like, I don't
know.
I don't know where my enough is.
There are signals if we are, ifwe quiet our brains enough to
listen.
So do you need to do this atevery meal, the slow framework?
No, you don't.
This is a practice session tohelp you become more mindful.
(10:17):
In fact, I would encourage youto try this framework first when
you are eating on your own,rather than at that family
dinner table full of school agedkids or worse angsty teenagers.
You're just trying to get.
A single word out of when you'restressed at the dinner table
because of everything elsethat's going on.
It's not really the time topractice a new framework.
(10:40):
Once you get it down, onceyou've practiced a little bit on
your own, it will help you inthose more chaotic meal times as
well, because it will start tobe automatic for you to slow
down and pay attention to yourown body regardless of what else
is going on.
Okay, let me just say here that,um, if you are a GLP one user,
(11:02):
you might have a little bit of adifferent experience.
So if you're on a GLP onemedication, so this is like the
semaglutide.
Tirzepatide is, are, those arethe.
Uh, generic names we're talkingabout ozempic, wegovy that
bound, those kinds of things.
So if you're on one of those, orif you're thinking about one of
those things might feel a littlebit different.
(11:22):
Hunger may be reduced, which isreally what you're looking for
with those medications, but.
In addition, you might not getthe same strong fullness
signals, so that doesn't meanyour body doesn't still have,
um, that point of enough.
You might just need to use othercues to find it.
So for GLP one clients, Isuggest you pay a close
(11:42):
attention to more subtle signs,like a little bit, little bit of
losing interest in food.
Sometimes my clients will saylike, I just, I'm just done.
Like, I just put my fork downand I'm just kind of done.
With the food, um, you mightnotice a deep breath or a sigh.
Actually, non GLP one usersmight notice this as well, where
your body kind of goes like justkind of a deep breath during the
(12:07):
meal.
Watch for that.
It also is assigned that you'rereaching that enough point and
then, um, you might also noticethat just a gentle shift in your
energy, or like I said, thatdesire to continue eating.
You just might notice like that.
That's just enough, like.
It's, it can be something whereyour brain is actually telling
(12:28):
you.
You'll notice that if you are aGLP one user, this enough is
gonna come a little bit morefrom your brain.
And if you're not on medication,it's gonna come a little bit
more from your body.
So because the appetite issuppressed with a medication,
sometimes we don't get to theact of eating for emotional
comfort.
(12:49):
But the urge might still bethere to have some food to like,
you know, suppress some emotion.
So that's important to noticetoo.
You still wanna eatintentionally and stop when the
body says, or the brain says,that's enough.
Okay, let's talk about somecommon mistakes that make it
hard to find your enough.
(13:11):
So number one, tip top, numbernumber one.
And pretty much this, I mean,okay, I'm gonna give you a list,
but really it's number one,eating too fast.
You are not giving your bodytime to register fullness.
If you finish your plate in fiveminutes, you're likely past the
point of enough without evenrealizing it.
(13:32):
So eating too fast is the firstand foremost thing we want to
attack.
If you are feeling like youcan't find your enough.
So like I said before.
Putting your fork down is reallyimportant.
I would encourage you if you'retrying to slow down, putting
your fork down between everybite and putting your hands in
your lap, and thinking aboutchewing and letting that bite
(13:53):
get all the way down into yourstomach before going for your
fork Again, I am.
Honestly the worst.
I eat so fast and sometimes it'slike embarrassingly fast,
especially when I'm reallyanxious.
If there's a lot of peoplearound, it becomes worse and I
sort of shovel my food in so.
(14:14):
It's like a double fold.
Like it's embarrassing and I amlike anxious about, uh, eating
in front of other peoplesometimes, and then I eat too
fast and then it makes me evenmore anxious.
So definitely something that Ialso practice, but I, I can feel
if my anxiety is rising, likejust putting my fork down,
putting my hands in my lap canreally help.
Okay.
(14:34):
Number two is eating distracted.
So we do this a lot.
You know, scrolling on yourphone if you're by yourself,
it's hard not to, I get that.
But scrolling on your phone,watching tv, these things
disconnect you from your body'scues.
You might look up and realizeyour plate's empty and you.
Barely remember eating it.
(14:55):
This not only disconnects youfrom your body signals, but it
also can reduce the satisfactionof what you did eat because you
don't really remember eating it.
So I, again, I know this can bereally hard not to pull your
phone out when you're eatinglunch by yourself, but as you're
practicing this slow framework,I would encourage you to give it
a try.
(15:16):
While you are practicing.
Okay, number three is servingsin waves or grazing.
So going back for bites here andthere.
Grabbing a few of your kids'fries, nibbling while cleaning
up.
It's easy to overeat withoutawareness when your food isn't
all in one place.
(15:36):
Another issue with this one isthe grazing.
While you're making dinner, Iam.
All about tasting the dish thatyou're making if you are the
primary cook in the home and orjust for yourself, if you are
the one making the food and youwanna taste it for salt or
seasoning along the way, I'm,I'm all about that for sure.
Do that, but do make those liketastes right, like you're
(15:57):
tasting for salt is a reallysmall amount, but we wanna
avoid.
Is having a full snack, ishaving like the chip bag open
while you are making the tacosand having a full serving of
guacamole and chips while you'remaking dinner.
Okay?
That's what we wanna avoid Okay.
And number four is using theword full as the goal.
(16:18):
Like I said earlier, full feelslike you've filled the tank all
the way to the top, and that isnot our aim.
We wanna feel satiated.
It's a comfortable, easy feelingof being done.
So let's reframe your languageand help your brain to adjust to
these expectations.
So my favorite words here areenough and satiated.
(16:41):
Those are my two favorite.
Enough is really my top satiatedis a good one.
And then even if you just callit positive three, since your
brain knows that that's youraim, that can also be a good
reframe.
Okay, so those are somestrategies, but what if you
overshoot?
Okay, let's say you finish ameal and you realize, shoot, I
(17:03):
am stuffed, I'm uncomfortable.
And on top of that, this isreally frustrating.
Now what.
First, take a big breath.
It's gonna be okay.
This isn't failure.
Let's use this as a learningmoment because first and
foremost, let's not punchyourself in the face and feel
terrible in your brain while youare also dealing with your body
(17:25):
not feeling so good.
So just get curious, like whendid I first feel done?
Was there any point in thatmeal?
I noticed that sigh, or that Inoticed I was kind of pushing
past and I didn't bother to putmy fork down.
Was there a point where I kepteating even though the pleasure
had faded?
Was I just eating because it wasthere and it wasn't even tasting
(17:48):
that good, but you're like, i'ma clean plate club girly, and so
I just had to finish my plate.
Um, and then check in like, wasI distracted or stressed or
rushed?
Was I feeling anxious?
So check in with some of theemotions that you are feeling.
Use this info to adjust nexttime, not to beat yourself up in
hindsight.
(18:09):
Okay?
We are in curiosity, not inpunishment.
So remember that your goal isn'tperfection.
You're not a robot.
You're not going to eat theexact right amount for your body
at every single meal for therest of your life just because
you've learned this framework.
Okay?
We're looking for progress.
So this slow SLOW framework ismeant to be practiced, not to be
(18:34):
mastered on the first go.
Um, another question you mightask instead of judging yourself
is.
This was too much.
You first, you just notice thiswas too much for my body this
time.
What can I learn and really takea look, and this is also another
reason why it's helpful not tohave a second plate or not to
dish up seconds because you wantto kind of think about how much
(18:58):
food was that, okay?
That volume of food was too muchfor me, especially if you
started at a negative three.
Hunger.
And so it will help you in yourfuture times of serving up your
portion if you really canvisualize the amount of food
that that was.
Okay.
So how you feel after a mealmatters, if four hours past
(19:21):
dinner, you're still feelingfull.
Like really full.
That's also useful feedback.
So again, next time you mightjust try serving up a little
less.
Okay, one last note here onsleep.
That sounds random and out ofthe blue with this topic, right?
But sleep actually plays a rolein how well we tune in to hunger
(19:45):
and fullness.
When you are sleep deprived,your hunger hormones like
ghrelin and leptin get out ofbalance and your body will push
for more food, especially quickenergy like carbs and fats and
specifically carb fatcombinations.
So if you've had a rough night,it's just a cue to you to be
extra mindful.
(20:05):
Stick to, and notice, I didn'tsay extra careful, like pay
attention to your words.
I said extra mindful.
Extra careful.
Sounds like diet.
Right.
Do you hear it?
So be mindful.
Stick to meal times.
Avoid the constant grazing thatcan sneak in when your energy is
low.
Um, I'm hoping to have anothersleep expert on soon, but you
can look in the archives.
(20:26):
I've done several episodes tohelp with this, but I will tell
you that my current lifesaversin the sleep department.
Are my magnesium andprogesterone before bed and my
bamboo sheets.
So those are all really helpingme.
My bamboo sheets are cozy Earth.
They sponsored the podcast for abit, um, and I love them because
they keep me cool.
So, um, anyway, you find yourgo-tos, but if you need some
(20:51):
magnesium, hit me up.
I can help you pick a good one.
Okay, final thought.
Learning to recognize enough isa skill.
I just, I can't emphasize thisenough, when, enough enough.
Uh, but you know, like anyskill, it gets stronger with
practice.
And so instead of just giving upand being like, gosh, it's so
(21:11):
hard, I'm never gonna get itright.
Really just start practicingthis slow framework when you are
on your own.
And so you can give yourselfsome grace and pay attention.
And when you miss the mark, juststay curious and be like, okay.
That's okay.
and as you practice this, youare going to quote unquote, miss
(21:32):
the mark.
Fewer and fewer times, you'llstart to notice your patterns.
You'll feel more in charge ofyour food.
Not because of diet rules, butbecause of awareness.
And that's, that's justpowerful.
That's amazing.
Right.
If you want more support withthis, especially if you're
navigating appetite changes withGLP one Medications, I'd love to
(21:52):
help you inside my coachingprograms, you can always book a
free consult call through thelink in the show notes to make
sure we are a perfect fit.
You can download my What to dowhen you overeat free video
course, as well as that willhelp with the aftermath of going
past your F during mealtime ifthis continues to happen to you.
And if you're considering GLPone medication or if you are
(22:14):
already on it, I have a brandnew GLP one success.
Starter Kit GLP ones are a greattool to assist with your weight
loss.
So I have developed a programthat is specifically for people
who are on these medications, sobe sure to check that out.
I will talk to you next week.
And remember, it's not justabout the food, it's about
empowering yourself with choicesthat truly serve you.
(22:36):
Have a great week and as always,thanks for listening and sharing
the Eat Well Think Well LiveWell podcast.
Popular Podcasts
United States of Kennedy
United States of Kennedy is a podcast about our cultural fascination with the Kennedy dynasty. Every week, hosts Lyra Smith and George Civeris go into one aspect of the Kennedy story.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com