Ep 68 - How to Stop Overeating

Health Hope Harmony: Navigating Wellness, Embracing Every Body, and Healing Minds

It’s almost turkey day! So let’s revisit Principle 5 & 6 of intuitive eating. Feeling our fullness and discovering the satisfaction factor. We talk about diets leading to membership in the clean plate club and leading to overeating. One way to address this is the hunger fullness scale.

We then talk about fully enjoying our foods and how to get the most satisfaction out of our meals. Tribole and Resch give us 5 steps to follow to tap into the satisfaction factor.

Step 1. Ask yourself what you REALLY want to eat. You’ve given yourself unconditional permission to eat, or at least you are working on it, so you are free to choose foods you enjoy.

Step 2. To discover what foods you really like and to increase the satisfaction in your eating, focus on your senses while you eat.

Taste: put the food in your mouth and notice the taste.

Texture: notice how the food feels in your mouth.

Smell: appreciate the various aromas that foods can emit. I

Appearance: Take a look at the food you are about to eat. Is it fit for a queen or rubbish fed to the dungeons?

Volume or filling-capacity: Some days you may want something light while others you want a filling plate of pasta.

Remember to embrace your uniqueness. Everyone has different experiences with taste and textures. And be aware that your preferences may change throughout your life.

Step 3: make your eating experience more enjoyable. l: eat Slowly, eat sensually, and savor every bite.
Step 4: don’t settle. You are not obligated to finish something just because you started it. If it isn’t working or you don’t like it, stop.
Step 5: check in, does it still taste good? If it no longer tastes good and is no longer bringing pleasure, then stop eating it!

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