Re: Unconscious Competence: Recognizing Satiety Cues

[Guest guest]

Hi Jeanne: I also struggled for a long time to recognize satiety or comfortable

fullness and stop eating at that point. Here's what helped me:

(1) Slow, focused eating: I ate without distractions (tv, reading, etc.), very

slowly so that I could sense how my body cues changed from hungry to not hungry

to satisfied to comfortably full.

(2) Savoring every bite of satisfying foods: When I focussed on savoring every

bite of what I ate, I experienced enough of the tasting/chewing/swallowing

process by the time my body told me I was 'full'. So I didn't want to keep

eating to prolong the tasting/chewing part, when my body told me not to swallow

any more.

(3) Considering ahead of time what I would do with remaining food on my plate,

if I felt full before I finished what was on my plate: As a child, I was not

allowed to leave the table until I finished the food on my plate. So I have to

consciously plan to put away, throw away or give away food that remains after my

stomach says " enough " , lest I resort to mindless, well-practiced plate cleaning.

(4) Reflecting on my purpose for eating: I think about Geneen Roth said about

stopping: " Why you eat and how you want to feel after you finish eating will

influence when you stop eating. "

I hope that helps.

SUE

>

> Sue, what I was thinking is probably my issue and frustration in determining

what comfortable satiety feels like.  I still grapple with that and think where

I was coming from with my response was the mention of trusting my body.  The

body and I are still trying to work out where the 'just right' point is for us. 

Maybe this isn't so much a body problem as it is with the brain!

>  

> Jeanne 

>

[Guest guest]

Hi Jeanne: I also struggled for a long time to recognize satiety or comfortable

fullness and stop eating at that point. Here's what helped me:

(1) Slow, focused eating: I ate without distractions (tv, reading, etc.), very

slowly so that I could sense how my body cues changed from hungry to not hungry

to satisfied to comfortably full.

(2) Savoring every bite of satisfying foods: When I focussed on savoring every

bite of what I ate, I experienced enough of the tasting/chewing/swallowing

process by the time my body told me I was 'full'. So I didn't want to keep

eating to prolong the tasting/chewing part, when my body told me not to swallow

any more.

(3) Considering ahead of time what I would do with remaining food on my plate,

if I felt full before I finished what was on my plate: As a child, I was not

allowed to leave the table until I finished the food on my plate. So I have to

consciously plan to put away, throw away or give away food that remains after my

stomach says " enough " , lest I resort to mindless, well-practiced plate cleaning.

(4) Reflecting on my purpose for eating: I think about Geneen Roth said about

stopping: " Why you eat and how you want to feel after you finish eating will

influence when you stop eating. "

I hope that helps.

SUE

>

> Sue, what I was thinking is probably my issue and frustration in determining

what comfortable satiety feels like.  I still grapple with that and think where

I was coming from with my response was the mention of trusting my body.  The

body and I are still trying to work out where the 'just right' point is for us. 

Maybe this isn't so much a body problem as it is with the brain!

>  

> Jeanne 

>

[Guest guest]

Hi Jeanne: I also struggled for a long time to recognize satiety or comfortable

fullness and stop eating at that point. Here's what helped me:

(1) Slow, focused eating: I ate without distractions (tv, reading, etc.), very

slowly so that I could sense how my body cues changed from hungry to not hungry

to satisfied to comfortably full.

(2) Savoring every bite of satisfying foods: When I focussed on savoring every

bite of what I ate, I experienced enough of the tasting/chewing/swallowing

process by the time my body told me I was 'full'. So I didn't want to keep

eating to prolong the tasting/chewing part, when my body told me not to swallow

any more.

(3) Considering ahead of time what I would do with remaining food on my plate,

if I felt full before I finished what was on my plate: As a child, I was not

allowed to leave the table until I finished the food on my plate. So I have to

consciously plan to put away, throw away or give away food that remains after my

stomach says " enough " , lest I resort to mindless, well-practiced plate cleaning.

(4) Reflecting on my purpose for eating: I think about Geneen Roth said about

stopping: " Why you eat and how you want to feel after you finish eating will

influence when you stop eating. "

I hope that helps.

SUE

>

> Sue, what I was thinking is probably my issue and frustration in determining

what comfortable satiety feels like.  I still grapple with that and think where

I was coming from with my response was the mention of trusting my body.  The

body and I are still trying to work out where the 'just right' point is for us. 

Maybe this isn't so much a body problem as it is with the brain!

>  

> Jeanne 

>

[Guest guest]

Hi Sue,

Thanks for the great tips! I do try to eat my meals in a more focused way now, putting down the fork during the meal, really taking pleasure in the food I've chosen to eat and assessing my satiety levels. I've started noticing that there comes a point in the meal where something in my brain says enough and I stop eating! Then comes the crazy analysis and questioning of whether what I'm feeling is really comfortable satiety, or could it really instead be fullness (a 7 or 8 on hunger scale; I'm trying not to eat past 7). Maybe I need to tell my brain to just stop it and go with the flow of what I'm feeling!! Does this sound crazy or what!!

Jeanne

..

[Guest guest]

Hi Sue,

Thanks for the great tips! I do try to eat my meals in a more focused way now, putting down the fork during the meal, really taking pleasure in the food I've chosen to eat and assessing my satiety levels. I've started noticing that there comes a point in the meal where something in my brain says enough and I stop eating! Then comes the crazy analysis and questioning of whether what I'm feeling is really comfortable satiety, or could it really instead be fullness (a 7 or 8 on hunger scale; I'm trying not to eat past 7). Maybe I need to tell my brain to just stop it and go with the flow of what I'm feeling!! Does this sound crazy or what!!

Jeanne

..

[Guest guest]

Hi Jeanne: I also experience that internal conflict about whether I'm no longer

hunger, comfortably full or moderately full. I DO sense comfortably fullness at

every meal. Then the internal conflict begins when I want to keep eating past

that fullness cue. That usually happens when I have not eaten slowly enough or

focussed totally on the pleasure of eating. So I want to go on tasting and

chewing, even though my stomach is full. When I eat food that satisfies my

body, not just what tastes good, slowly and savor every bite, I'm ready to stop

eating when my stomach says 'enough'.

SUE

PS I no longer rate my fullness level, because that just perpetuated my internal

conflict when I didn't want to stop eating but my stomach said 'full'.

>

> Hi Sue,

>  

> Thanks for the great tips!  I do try to eat my meals in a more focused way

now, putting down the fork during the meal, really taking pleasure in the food

I've chosen to eat and assessing my satiety levels.  I've started noticing that

there comes a point in the meal where something in my brain says enough and

I stop eating!  Then comes the crazy analysis and questioning of whether

what I'm feeling is really comfortable satiety, or could it really instead

be fullness  (a 7 or 8 on hunger scale; I'm trying not to eat past 7).  Maybe I

need to tell my brain to just stop it and go with the flow of what I'm

feeling!!  Does this sound crazy or what!!

>  

> Jeanne

>  

> .   

>

[Guest guest]

Hi Jeanne: I also experience that internal conflict about whether I'm no longer

hunger, comfortably full or moderately full. I DO sense comfortably fullness at

every meal. Then the internal conflict begins when I want to keep eating past

that fullness cue. That usually happens when I have not eaten slowly enough or

focussed totally on the pleasure of eating. So I want to go on tasting and

chewing, even though my stomach is full. When I eat food that satisfies my

body, not just what tastes good, slowly and savor every bite, I'm ready to stop

eating when my stomach says 'enough'.

SUE

PS I no longer rate my fullness level, because that just perpetuated my internal

conflict when I didn't want to stop eating but my stomach said 'full'.

>

> Hi Sue,

>  

> Thanks for the great tips!  I do try to eat my meals in a more focused way

now, putting down the fork during the meal, really taking pleasure in the food

I've chosen to eat and assessing my satiety levels.  I've started noticing that

there comes a point in the meal where something in my brain says enough and

I stop eating!  Then comes the crazy analysis and questioning of whether

what I'm feeling is really comfortable satiety, or could it really instead

be fullness  (a 7 or 8 on hunger scale; I'm trying not to eat past 7).  Maybe I

need to tell my brain to just stop it and go with the flow of what I'm

feeling!!  Does this sound crazy or what!!

>  

> Jeanne

>  

> .   

>

[Guest guest]

Hi Jeanne: I also experience that internal conflict about whether I'm no longer

hunger, comfortably full or moderately full. I DO sense comfortably fullness at

every meal. Then the internal conflict begins when I want to keep eating past

that fullness cue. That usually happens when I have not eaten slowly enough or

focussed totally on the pleasure of eating. So I want to go on tasting and

chewing, even though my stomach is full. When I eat food that satisfies my

body, not just what tastes good, slowly and savor every bite, I'm ready to stop

eating when my stomach says 'enough'.

SUE

PS I no longer rate my fullness level, because that just perpetuated my internal

conflict when I didn't want to stop eating but my stomach said 'full'.

>

> Hi Sue,

>  

> Thanks for the great tips!  I do try to eat my meals in a more focused way

now, putting down the fork during the meal, really taking pleasure in the food

I've chosen to eat and assessing my satiety levels.  I've started noticing that

there comes a point in the meal where something in my brain says enough and

I stop eating!  Then comes the crazy analysis and questioning of whether

what I'm feeling is really comfortable satiety, or could it really instead

be fullness  (a 7 or 8 on hunger scale; I'm trying not to eat past 7).  Maybe I

need to tell my brain to just stop it and go with the flow of what I'm

feeling!!  Does this sound crazy or what!!

>  

> Jeanne

>  

> .   

>

[Guest guest]

Hi, I've noticed that I sometimes go past the fullness point when we go out to eat lunch with my mother-in-law, especially when we go out for pizza, and I think it is because I allow myself to sometimes become distracted and lose focus. For the first time in many a year, I feel comfortable with sometimes throwing away food (if not enough to save for another meal) rather than using my body as a garbage can (so to speak!). I'm wondering could it be that finally after 40 plus years the brain and stomach are starting to communicate and work with each other?

Thanks,

Jeanne

[Guest guest]

Hi, I've noticed that I sometimes go past the fullness point when we go out to eat lunch with my mother-in-law, especially when we go out for pizza, and I think it is because I allow myself to sometimes become distracted and lose focus. For the first time in many a year, I feel comfortable with sometimes throwing away food (if not enough to save for another meal) rather than using my body as a garbage can (so to speak!). I'm wondering could it be that finally after 40 plus years the brain and stomach are starting to communicate and work with each other?

Thanks,

Jeanne

[Guest guest]

Hi, I've noticed that I sometimes go past the fullness point when we go out to eat lunch with my mother-in-law, especially when we go out for pizza, and I think it is because I allow myself to sometimes become distracted and lose focus. For the first time in many a year, I feel comfortable with sometimes throwing away food (if not enough to save for another meal) rather than using my body as a garbage can (so to speak!). I'm wondering could it be that finally after 40 plus years the brain and stomach are starting to communicate and work with each other?

Thanks,

Jeanne

[Guest guest]

Hi Jeanne: I also find eating with others more challenging. I do okay in

restaurants, because I assume restaurant portions are always too large. So I

expect to take home some of my entree, often enough for another meal. However,

eating with others is more difficult for me, because I (1) focus on conversation

rather than taste and stomach sensations, (2) wonder what the other person will

think if stop eating and leave food, esp. if that other person is a plate

cleaner, (3) worry about offending the other person (actually when I eat at home

with my husband), if I get up to put my remaining food away and leave him

sitting there alone. I've confronted those fears and learned to just focus on

stopping when full, rather than what other people think. However, I need to

really focus, lest I fall back into old habits of pleasing other people, rather

than taking care of myself.

SUE

>

> Hi, I've noticed that I sometimes go past the fullness point when we go out to

eat lunch with my mother-in-law, especially when we go out for pizza, and I

think it is because I allow myself to sometimes become distracted and lose

focus.  For the first time in many a year, I feel comfortable with sometimes

throwing away food (if not enough to save for another meal) rather than using my

body as a garbage can (so to speak!).  I'm wondering could it be that finally

after 40 plus years the brain and stomach are starting to communicate and work

with each other?

>  

> Thanks,

> Jeanne

>

[Guest guest]

Hi Jeanne: I also find eating with others more challenging. I do okay in

restaurants, because I assume restaurant portions are always too large. So I

expect to take home some of my entree, often enough for another meal. However,

eating with others is more difficult for me, because I (1) focus on conversation

rather than taste and stomach sensations, (2) wonder what the other person will

think if stop eating and leave food, esp. if that other person is a plate

cleaner, (3) worry about offending the other person (actually when I eat at home

with my husband), if I get up to put my remaining food away and leave him

sitting there alone. I've confronted those fears and learned to just focus on

stopping when full, rather than what other people think. However, I need to

really focus, lest I fall back into old habits of pleasing other people, rather

than taking care of myself.

SUE

>

> Hi, I've noticed that I sometimes go past the fullness point when we go out to

eat lunch with my mother-in-law, especially when we go out for pizza, and I

think it is because I allow myself to sometimes become distracted and lose

focus.  For the first time in many a year, I feel comfortable with sometimes

throwing away food (if not enough to save for another meal) rather than using my

body as a garbage can (so to speak!).  I'm wondering could it be that finally

after 40 plus years the brain and stomach are starting to communicate and work

with each other?

>  

> Thanks,

> Jeanne

>

[Guest guest]

Hi Jeanne: I also find eating with others more challenging. I do okay in

restaurants, because I assume restaurant portions are always too large. So I

expect to take home some of my entree, often enough for another meal. However,

eating with others is more difficult for me, because I (1) focus on conversation

rather than taste and stomach sensations, (2) wonder what the other person will

think if stop eating and leave food, esp. if that other person is a plate

cleaner, (3) worry about offending the other person (actually when I eat at home

with my husband), if I get up to put my remaining food away and leave him

sitting there alone. I've confronted those fears and learned to just focus on

stopping when full, rather than what other people think. However, I need to

really focus, lest I fall back into old habits of pleasing other people, rather

than taking care of myself.

SUE

>

> Hi, I've noticed that I sometimes go past the fullness point when we go out to

eat lunch with my mother-in-law, especially when we go out for pizza, and I

think it is because I allow myself to sometimes become distracted and lose

focus.  For the first time in many a year, I feel comfortable with sometimes

throwing away food (if not enough to save for another meal) rather than using my

body as a garbage can (so to speak!).  I'm wondering could it be that finally

after 40 plus years the brain and stomach are starting to communicate and work

with each other?

>  

> Thanks,

> Jeanne

>