Some people struggle with eating past their point of fullness; by the time they recognize they're full they've already eaten too much food.
This is backed up by research.
One study showed that it takes at least 10 minutes for the brain of healthy weight individuals to respond to fullness and it may take overweight individuals 20 minutes.
Knowing that it takes time for the brain to signal fullness, you may want to follow some tips to help you end your meal before it's too late.
1. Slow down. If you tend to be a fast eater, it may be beneficial to slow down your pace of eating by using a timer. See if you can stretch your meal to 30 minutes by eating more slowly and giving your stomach time to register fullness. You can also try pacing yourself to the slowest eater at the table. By paying attention to the pace of your eating, you can remind yourself to put your fork down between bites and not preload your fork while chewing your food.
2. Rate your fullness. Similar to rating your hunger level before eating, you can also rate your fullness level while eating - just by paying attention to it and making a mental note. Using a scale of 0-4 where 0 is not full, 2-3 is moderate fullness and 4 is stuffed or overly full, the goal is to stop eating when you are a 2-3. If you stop at level 1, you'll feel deprived and if you stop at level 4, this will likely lead to weight gain.
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3. Brush your teeth. Brushing your teeth after a meal is a trick people use to signal they're done eating. Yes - I've even known some nutrition experts who follow this simple tip. And some people even carry a toothbrush with them for when they're at work. With fresher breath and cleaner teeth, you'll be less tempted to continue eating.
4. Sip hot tea. Especially after an evening meal, sipping hot herbal tea can be a great way to relax and unwind and remind your tummy that mealtime is over. Experiment with some flavored teas and choose ones you enjoy.