Re: book study: Principle 5, Feel Your Fullness

[Guest guest]

> What does fullness feel like to you?

It's evolving. In the past, I don't think I would have considered myself full

until I could feel it in my stomach (though not necessarily to the point of

discomfort). Now, I'm starting to realize that being full doesn't actually mean

that. Or maybe, more accurately, I'm starting to hone in on the difference

between being full and being satisfied. And being satisfied is a stopping point

that's much earlier than fullness.

> Have you danced with your fullness level? Used a chart?

>

I have; it's something my therapist and I have worked on. Starting with just

trying to make sure I start at a level 3 and stop at six (her scale for hungry

to satisfied). And moving on to experimenting with how long it takes me to

reach hunger again after eating certain foods.

> What foods help you to feel more full and what makes you more hungry?

>

Really just depends on my mood. I can feel full and satisfied on just about

anything, really, if it's something I enjoy.

> What social cues affect the level of food you eat and your fullness

> ratio?

>

I don't know if this is in response to social cues, necessarily, but I don't

usually like to stop eating with food on my plate when I'm with other people

(well, ever, really! LOL). Guess I worry that people will think I'm stopping

because I'm on a diet, and I don't want people to think I'm dieting (even when I

*was* dieting I didn't want people to think I was dieting!). Of course, if

others are chowing down with abandon, I would join in, as well. But oddly, that

doesn't often work in reverse. When others eat lightly, I tend *not* to do the

same! LOL

Josie

www.artofintuitiveliving.blogspot.com

>

> Hello all!

>

> I'm just jumping back into book discussion, and for those who are

> reading the Intuitive Eating book or have done so please feel free to

> jump right in.

>

> Principle 5 is Feel Your Fullness!!!

>

> What does fullness feel like to you?

>

> Have you danced with your fullness level? Used a chart?

>

> What foods help you to feel more full and what makes you more hungry?

>

> What social cues affect the level of food you eat and your fullness

> ratio?

>

> Thanks in advance for participating!

>

[Guest guest]

What does fullness feel like to you?

Fullness feels like a little comfortable pressure in my stomach. When I'm too

full, I'll start to feel a little sick, or like I don't want to get up and move

around right away. I guess there's also the experience of reaching a neutral

level of fullness (a 5 on a scale of 1-10). I've tried stopping at that point,

but I find that I get hungry again sooner than I really want to, so I like to

eat until there's a little pressure in my stomach.

Have you danced with your fullness level? Used a chart?

I've tried different levels of fullness (see comments about feeling of

neutrality above). I have gone through periods where I have wrote down my level

of hunger on a 1-10 scale. I would like to do that more often because I think

it's good for awareness, but alas I am not great at being consistent.

What foods help you to feel more full and what makes you more hungry?

The past couple of months, I've identified some good " filler " foods for when I'm

hungry but don't want to eat a full meal. So far, those have been yogurt,

bananas, and orange juice. Orange juice has worked really well for right after

the gym (I tend to be hungry then because of having expended energy, and because

I try to go to the gym a couple of hours after I've eaten, when I'm likely to be

a little hungry in the first place). Exercising makes me hungry. Not sure if

there are really foods that make me hungry - there are foods that I get hungry

faster after eating, which tend to be lighter things like veggies.

What social cues affect the level of food you eat and your fullness

ratio?

* having a lot of (caloric) food around makes me eat more. I know IE tells you

that you should be able to be around any food and be able to make the choice not

to eat it if you don't really want to, but I think it is definitely harder to

resist overeating when you've got a lot of good food around

* Social situations like parties or buffets or restaurants where everyone is

eating socially

* Being depressed/anxious/bored makes me eat more. Sometimes happiness makes me

eat more as well.

* I tend to eat less if I'm busy or engaged in an activity

Thanks for keeping up with the questions!

Meg

[Guest guest]

What does fullness feel like to you?

Fullness feels like a little comfortable pressure in my stomach. When I'm too

full, I'll start to feel a little sick, or like I don't want to get up and move

around right away. I guess there's also the experience of reaching a neutral

level of fullness (a 5 on a scale of 1-10). I've tried stopping at that point,

but I find that I get hungry again sooner than I really want to, so I like to

eat until there's a little pressure in my stomach.

Have you danced with your fullness level? Used a chart?

I've tried different levels of fullness (see comments about feeling of

neutrality above). I have gone through periods where I have wrote down my level

of hunger on a 1-10 scale. I would like to do that more often because I think

it's good for awareness, but alas I am not great at being consistent.

What foods help you to feel more full and what makes you more hungry?

The past couple of months, I've identified some good " filler " foods for when I'm

hungry but don't want to eat a full meal. So far, those have been yogurt,

bananas, and orange juice. Orange juice has worked really well for right after

the gym (I tend to be hungry then because of having expended energy, and because

I try to go to the gym a couple of hours after I've eaten, when I'm likely to be

a little hungry in the first place). Exercising makes me hungry. Not sure if

there are really foods that make me hungry - there are foods that I get hungry

faster after eating, which tend to be lighter things like veggies.

What social cues affect the level of food you eat and your fullness

ratio?

* having a lot of (caloric) food around makes me eat more. I know IE tells you

that you should be able to be around any food and be able to make the choice not

to eat it if you don't really want to, but I think it is definitely harder to

resist overeating when you've got a lot of good food around

* Social situations like parties or buffets or restaurants where everyone is

eating socially

* Being depressed/anxious/bored makes me eat more. Sometimes happiness makes me

eat more as well.

* I tend to eat less if I'm busy or engaged in an activity

Thanks for keeping up with the questions!

Meg

[Guest guest]

What does fullness feel like to you?

Fullness feels like a little comfortable pressure in my stomach. When I'm too

full, I'll start to feel a little sick, or like I don't want to get up and move

around right away. I guess there's also the experience of reaching a neutral

level of fullness (a 5 on a scale of 1-10). I've tried stopping at that point,

but I find that I get hungry again sooner than I really want to, so I like to

eat until there's a little pressure in my stomach.

Have you danced with your fullness level? Used a chart?

I've tried different levels of fullness (see comments about feeling of

neutrality above). I have gone through periods where I have wrote down my level

of hunger on a 1-10 scale. I would like to do that more often because I think

it's good for awareness, but alas I am not great at being consistent.

What foods help you to feel more full and what makes you more hungry?

The past couple of months, I've identified some good " filler " foods for when I'm

hungry but don't want to eat a full meal. So far, those have been yogurt,

bananas, and orange juice. Orange juice has worked really well for right after

the gym (I tend to be hungry then because of having expended energy, and because

I try to go to the gym a couple of hours after I've eaten, when I'm likely to be

a little hungry in the first place). Exercising makes me hungry. Not sure if

there are really foods that make me hungry - there are foods that I get hungry

faster after eating, which tend to be lighter things like veggies.

What social cues affect the level of food you eat and your fullness

ratio?

* having a lot of (caloric) food around makes me eat more. I know IE tells you

that you should be able to be around any food and be able to make the choice not

to eat it if you don't really want to, but I think it is definitely harder to

resist overeating when you've got a lot of good food around

* Social situations like parties or buffets or restaurants where everyone is

eating socially

* Being depressed/anxious/bored makes me eat more. Sometimes happiness makes me

eat more as well.

* I tend to eat less if I'm busy or engaged in an activity

Thanks for keeping up with the questions!

Meg