BEE #132: From Full To Satisfied: The Habit That Will Change your Weight

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Ever wondered why you overeat even when you're not hungry? This week on the Breakthrough Emotional Eating Podcast, I will help you uncover the secrets your body has been trying to tell you all along. We’ll dive into the transformative practice of eating until satisfied rather than full—a subtle yet powerful change that can revolutionize your relationship with food. By understanding the signals of satiety your body sends to your brain, you can prevent overeating and avoid excess fat storage. Through real-life success stories, I’ll show you how clients have achieved sustainable weight loss without feeling deprived or restricted.

Ready to enjoy your meals without the guilt? Join me as we explore the principles of mindful eating, a practice that encourages staying present during meals and recognizing when to stop. By implementing simple, actionable strategies, you’ll learn how to avoid emotional eating and improve your digestion and overall well-being.

Plus, I’ll introduce you to my free "Food Freedom" course, a resource designed to guide you through this journey step by step. Click here, sign up, and start transforming your eating habits today!

Connect with me online:

1. Instagram: https://www.instagram.com/breakthroughemotionaleating/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44

3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn more about how to stop overeating at meals and lose weight easily, get my How To Stop Overeating At Meals Guide: https://go.kristinjonescoaching.com/stop-overeating

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me o...

Episode Transcript

Speaker 1 (00:00):
Hi and welcome to the Breakthrough Emotional Eating
Podcast.
My name is Kristen Jones andthank you so much for joining me
this week.
I have a very different ideaabout how to lose weight as an
emotional eater and get youremotional eating under control
and manage it.

(00:20):
It is not through dieting andmanage it it is not through
dieting.
I have some pretty simple but Ithink they're pretty surprising
strategies that I ask people touse and it has helped all of my
clients lose weight and keep itoff One of the most important

(00:41):
things that I think someone cando if they want to successfully
lose weight and learn a strategythat will help you keep weight
off, possibly for the rest ofyour life, and you get to
control it and you don't have tochange anything.
You're eating and you don't haveto exercise a bunch and you

(01:03):
don't have to restrict yourself.
Now that is what we're going totalk about today.
You should start thinking abouteating to satisfied instead of
eating to full.
Most of us have been asked thequestion when we were young are

(01:23):
you full?
That's always been the questionthat you've been asked, and if
you were full, that meant yourmeal was over.
I want to challenge that and Iwant people to start thinking
about eating to satisfiedinstead.
Now, why do I think you shouldeat to satisfied as opposed to

(01:47):
full?
Well, one of the things that ismost challenging for emotional
eaters is how to end a meal andhow to know when to stop eating.
I know for me years and yearsand years.
I would eat up until I went tobed and the only thing that

(02:10):
stopped me from eating was goingto bed because it was late and
I needed to get up to go to work.
The next morning.
I would eat from the moment Igot home from school until I
went to bed.
I didn't know when I was full,satisfied, I just ate and kept
eating and then somehow I wouldstop, and this went on for years

(02:34):
.
I never learned how to eat ameal and then be done.
I wanted to keep eatingthroughout the entire evening
the entire time that I was home,wanted to keep eating
throughout the entire eveningthe entire time that I was home,
and that is what caused so manyof my issues with emotional
eating and just feeling so outof control around food.

(02:54):
So learning to end a meal andend a meal feeling satisfied
instead of full is hugelyimportant when it comes to that
management piece of yourrelationship with food, but it
also is the main culprit and themain thing that causes people
to gain weight.

(03:15):
Your body, my body, knowsexactly how much food it should
be having in order to maintainweight or lose weight, but most
of us don't know when to stopbecause we've lost our innate
ability.
We were born with the abilityto be able to know when we were

(03:38):
hungry and then stop when wewere satisfied.
Know when we were hungry andthen stop when we were satisfied
Not necessarily full, butsatisfied and it has changed for
most people over the course oftheir life.
Why is it so important toweight loss?
Again, your body knows exactlyhow much food you should be
eating.

(03:59):
There is a bigger issue forpeople who are overweight.
There's a bigger issue witheating too much food as opposed
to the kind of food you'reeating, and all of that kind of
goes together.
It all kind of wraps togetherin the program that I have and
in how I help clients, because Idon't believe that you should

(04:24):
dramatically change what you eatin order to lose weight,
because I teach about your brainand how your brain will resist
having to give things up.
It will resist and fightagainst deprivation and
restriction, and that, prettymuch, is what a diet is.
And so I go the opposite.

(04:46):
I allow people to eat whateverthey want, but they learn this
one specific strategy and thisone specific habit, and that is
to eat to satisfied instead offull.
What is it?
What is it and why do we needto do it?

(05:07):
We need to be eating tosatisfied because your body, as
well as mine, the human body,has receptors and has nerve
endings and sends messages allthroughout the day and every
time you eat, your stomach hasall of these receptors and it

(05:30):
recognizes when it takes inenough food, enough food that it
needs in order to sustainitself.
And then it will send a messageback to your brain to tell your
brain okay, we've had enough,stop eating.
Unfortunately, it takes sometime for that to happen.
It can take anywhere from 10 to15 minutes for that message to

(05:54):
be sent from the stomach to thebrain and for you to realize, oh
, I should probably stop eatingafter your meal, after you think
you're, you think you may befull and comfortable, and you

(06:17):
say, okay, I can stop eating now.
But then 15 minutes later goesby, you haven't eaten another
bite of food and suddenly you'reso full and that's what happens
is, if you stop at full, you'regoing to be stuffed in 15
minutes.
That indicates that you'vetaken in too much food and that,
regardless of what kind of foodit is, it's still too much for

(06:40):
your body to process and yourbody will store some of it as
fat.
So it really there is not asmuch of an emphasis and I don't
emphasize at all that you haveto give up foods that you enjoy,
because I believe, and basedupon the work that I've done
with my clients, I believe it'smore important to deal with the

(07:02):
psychological and the mentalaspect of being able to eat,
have the freedom to eat thefoods that you want, and not be
in this state of deprivation andrestriction and feeling less
than because you don't get toeat what everybody else gets to
eat.
That is 10 times more damagingand it's the reason why people

(07:24):
gain weight back, because theydon't want to live their entire
lives without ever having acookie.
That is no way to live.
I think we all know that thatis no way to live, so I will not
advocate that and I willadvocate people eating to
satisfy and how that works tokeep your body receiving the

(07:44):
amount of food that it needs toreceive to survive and to feel
good.
Receiving the amount of foodthat it needs to to receive, to
survive and to feel good, andthat will help you naturally
reach your natural and idealweight.
So how does this impactemotional eating?
How does learning how to eat tosatisfied, as opposed to eating

(08:06):
to full, how does that impactemotional eating?
Well, emotional eating is sodriven by emotions and feelings,
and when you eat to satisfiedand you go into a meal knowing
that you want to stop at theright time so you don't take in

(08:29):
too much food, you have to bepresent, and being present is
the first and major step inmanaging emotional eating,
because you're not mindlesslyeating, you are focused on
what's going on, on youremotions, on how you're feeling,
and you're very much in tunewith your body.
And so learning how to eat tosatisfied goes hand in hand with

(08:52):
learning how to manage youremotional eating and manage your
relationship with food.
So doing one will help supportthe other.
Both of these things supporteach other.
So it's so important, if youwant to manage your emotional
eating, that you learn how toeat to satisfied.
Now, how do?
In fact, do you do it?

(09:13):
How do you eat to satisfied?
Well, the first thing that youneed to do is you need to tell
yourself ahead of time thatthat's what you're going to do,
and you're going to do it at allthree meals.
You're going to be present,you're going to pay attention to
what you're eating, how muchyou're eating and the feelings

(09:35):
that you have in your body asyou consume.
Whatever it is that you'reeating, and it goes hand in hand
with the desire and the need toeat what you love, not eating
foods that are diet, foods thatare going to help you lose
weight, because that doesn'twork and that's a different
topic for a different podcast.

(09:55):
But for today's, you really wantto again stay focused, stay
present and tell yourself we aregoing to eat to satisfied.
We are going to stay focusedyourself.
We are going to eat tosatisfied.
We are going to stay focusedand we're going to stay present
and we're going to pay attentionto what our body tells us and
how it tells us it's feeling asthe meal is going on.

(10:17):
So that's the first thing youhave to tell yourself ahead of
time that this is what you'regoing to do.
And then, when you get to yourmeal you need to really pay
attention to how am I feelingemotionally?
Do I have anything that I'mupset about that I maybe need to
either process or I may need tojust kind of put aside while
I'm eating, because we don'twant to eat in an emotional

(10:38):
state, because that will kind ofcreate a little bit more of a
tendency to go down thatmindless eating and emotional
eating, if you have something onyour mind that is upsetting,
that's taking you away frombeing present.
So being present is really thatpresence is really important.
But also paying attention tohow you are feeling emotionally
in that moment.
Now the major thing that I askmy clients to do when they are

(11:05):
trying to learn how to eat tosatisfied and it is a process.
It takes practice, lots and lotsof practice, and we have lots
of time to practice because weeat three times a day, so that
makes sense.
We can practice every day.
Some days are better thanothers, but we always keep
trying.
The most important thing youcan do to try and catch when

(11:27):
that moment is that you need tostop.
The thing that you need, thatyou must do is you must slow
down your eating.
You have to slow down and noteat as fast.
Then you can catch the cuesthat your body is sending you,
that it's letting you know it'swhat we're starting to get.

(11:49):
We're starting to come to thatpoint where we have enough food.
It's time for you to stop.
And so practicing, payingattention as you're eating,
paying attention to you actuallyconsuming the food, and then
taking that and realizing, okay,how do I feel?
Is this a moment where I shouldbe stopping?

(12:11):
And I will feel amazing in 10or 15 minutes when my brain
actually gets that signal thattells me it's time to stop
eating, because I haven't gonetoo far In my program.
Stop Dieting, start Feeling.
I have a portion of my coursethat explains exactly how I ask

(12:33):
people to move through theirmeal and eat their meal, and it
100% always gives them the cueof when it's time to stop and
when it is time to push yourplate away and to end your meal.
And that format really allowsyou to be again totally present

(12:54):
totally present with the peoplethat you're eating dinner with,
but also present with yourselfand allows you to move through,
getting to that point where yourecognize, okay, it's time for
me to stop and I haven't eatentoo much.
That's the most important thingis we have to remember again
our body to know exactly howmuch food it needs, and it will

(13:15):
let us know when it's time tostop.
We just have to pay attentionto that and that is one of the
major things that I teach.
And it does take, it is aprocess, but it is so rewarding
when you can recognize and youcan get a handle on that Because
, again, not only does itsupport your management of your

(13:35):
emotional eating, but it helpsyou eat less food, which in turn
, will help you and guide youtowards losing weight and being
at the weight that you want tobe at.
So it's really, really exciting.
But going slowly and eatingslowly is absolutely paramount
and very, very important habitto get into.

(13:58):
I actually, in a previousprogram that I ran, I actually,
in a previous program that I ran, I would have my clients time
themselves right at thebeginning and see how long it
took them to eat.
Most people take them anywherebetween three and four minutes
to finish a complete meal.
That is entirely too fast andyour body again just isn't able

(14:21):
to catch up.
And your body again just isn'table to catch up.
Also, you have more of atendency to get some type of
digestive disruption and that isgoing to slow down your
digestion, slow down how youfeel.
It's going to disrupt how youfeel and it's going to make you
really uncomfortable.
And when you're uncomfortableyou have a tendency to eat more
food because we think that'sgoing to make us feel better and

(14:43):
it absolutely will make youfeel much, much worse.
Moving from the concept ofeating to full and changing it
to eating to satisfied reallyand truly starts up here, starts
in your brain.
It starts with you tellingyourself I'm going to to eat
dissatisfied.
I'm going to listen to my body,I'm going to pick up on those

(15:06):
cues that my body's going tosend me and I'm going to stop
early and I'm going to be ableto, 15, 20, 30 minutes after my
meal, feel just as comfortable.
I'm not going to be hungry.
I'm going to be just ascomfortable as I was at the end
of my meal because I didn't eattoo much.

(15:26):
When you wake up in the morningand you are kind of hungry,
that's a good sign that you haveeaten to satisfied the previous
day, because when you wake upfeeling sick in the morning,
that's an indication that you'veovereaten and you've eaten too
much food.
And again, don't care if it'sreally healthy, clean food or
it's your run of the milleveryday meal.

(15:48):
We have to focus on giving ourbodies the amount of food that
it needs and sticking with thatand allowing ourselves to get
into the habit of knowing howmuch food that is and then
starting to practice when westop and when we keep eating.
So I hope that the idea thisjust plants the seed of the idea

(16:13):
of eating to satisfied asopposed to eating to full Really
really huge concept and onethat I think is so incredibly
powerful, and it has changed thelives for my clients as well.
Now all of this information isput together and packaged
together in a free course that Ihave.

(16:35):
It's called Food Freedom and itis an absolutely 100% free
course.
It's three videos and has somuch information and gives you
so many things that you can doto start to take your first
steps towards managing youremotional eating and starting to
lose weight.
So if you would like to getaccess to this free course again

(16:58):
, it's called Food Freedom Ifyou would like to get access to
this course, I will put the linkin the show notes and you can
just click on the link, you cansign up for free and start
immediately.
I hope that this episode hasbeen helpful for you.
I think it will really changeyour life.

(17:18):
Maybe you can start moving fromeating to full to eating to
satisfied.
I hope I see you again nextweek.
Have an amazing week and takecare.