How to Stop Eating When You’re Full

The average human stomach can hold up to four liters or about 17 cups of volume. This is why you can easily finish up a huge meal and have dessert after.

A lot of people tend to eat and eat, and only stop eating when they feel that their stomachs can no longer take it. However, satiation is not really caused by having a full stomach. This is a huge misconception.

You feel full because your brain reacts to the chemicals released in your system when you eat or drink. It takes about 20 minutes for your brain to recognize and register such chemicals. Their levels continue to go higher for 10 to 30 minutes after you have eaten. They stay that way for the next three to five hours. When this happens, you stay full and satisfied.

Once the levels of chemicals start to go down, you start to feel hungry. At this point, you have to eat something. However, if you do not feel satisfied or full after your meal, you should not take this as a sign that you are still hungry. Wait for a while until the chemical levels increase and your hunger dissipates.

If you follow the ways on how to stop eating when you’re full, you can lose a significant amount of weight and feel better about yourself.

ALSO READ: 14 Easy Ways To Eat Healthier Every Day

So what are the ways on how stop eating when you are full?

1.     Try cutting your portions in half

Doing so can help you somehow trick your eyes into seeing that the portions you see on your plate are just the same as when you used to eat everything in full size.

If you are like most people, you are probably used to cleaning out your plate and eyeballing portion sizes based on the size of the plate rather than your hunger. So when you cut your food in half, you may be surprised to find out that you feel just as full as if you eat it in whole!

2.     Drink a glass of water before every meal

Ten minutes before eating, you should drink a glass of water. This would allow your brain to realize that you are already full within 10 minutes instead of 20 minutes.

3.     Eat slowly

Savor your bites as much as possible. You can pause for about three to five seconds before you begin to eat. Chew your food about 15 times before you swallow it.

Focus on what you eat, how it looks and tastes, instead of hurrying to finish up. If you do this, your body will have enough time to recognize the signals of satiation and prevent you from overindulging in food.

4.     Do not eat in front of the TV

This is an issue for a lot of people. They like to eat while they watch TV. However, this is not an ideal practice if you want to lose weight and control your eating habits.

It is actually one of the simplest yet most effective ways on how to stop eating when you’re full. When you stop eating in front of the TV, you also stop taking in 14 percent more food.

If you keep these 4 tips in mind when eating your next meal, you’ll be able to control the food you take in, lose/maintain weight, and prevent digestive complaints such as bloating and upset stomach.

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