July 2, 2025

How to Stop Eating When You’ve Had Enough [Ep. 154]

Ever find yourself thinking, “I know I’ve had enough… but I’m still eating”? In this episode, we’re talking all about how to recognize that stopping point during a meal—before you hit uncomfortable fullness. I’ll walk you through my simple S.L.O.W. framework, the top mistakes that make it harder to stop, and what to do if you realize you missed the mark. Whether you’re trying to build trust with your body, work toward weight loss, or just feel more in control around food, this episode will gi...

Show Notes
Transcript

Ever find yourself thinking, “I know I’ve had enough… but I’m still eating”?
In this episode, we’re talking all about how to recognize that stopping point during a meal—before you hit uncomfortable fullness. I’ll walk you through my simple S.L.O.W. framework, the top mistakes that make it harder to stop, and what to do if you realize you missed the mark.

Whether you’re trying to build trust with your body, work toward weight loss, or just feel more in control around food, this episode will give you tools to start noticing “enough” in a whole new way.

START HERE: Download my FREE GLP-1 Success Starter Kit

Let’s talk about whether support for GLP-1 use is right for you—book a free consult HERE

More from Well with Lisa:

Schedule a free session: wellwithlisa.as.me
Your Go-To Meal Guide: grab it HERE
Instagram: @well_with_lisa

WEBVTT

00:00:00.001 --> 00:00:02.130
This is the well Think, well Live Well podcast.

00:00:02.460 --> 00:00:06.181
I am Lisa Salisbury and this is episode 154.

00:00:06.421 --> 00:00:08.566
How to Stop Eating When You've Had Enough.

00:00:12.503 --> 00:00:13.282
Welcome to eat well.

00:00:13.913 --> 00:00:20.513
Well, the podcast for busy women who want to lose weight without constantly counting, tracking, or stressing over every bite.

00:00:20.842 --> 00:00:27.753
I'm Lisa Salsbury, a certified health weight loss and life coach, and most importantly, a recovered chronic dieter here.

00:00:27.783 --> 00:00:31.323
You'll learn to listen to your body and uncover the reasons you're reaching for food.

00:00:31.533 --> 00:00:36.813
When you're not truly hungry, freeing you to focus on a healthier, more fulfilling approach to eating.

00:00:39.216 --> 00:00:39.485
All right.

00:00:39.485 --> 00:00:40.716
Welcome back everyone.

00:00:40.776 --> 00:00:47.276
Today I am here with another episode answering a question from my 2025 Content survey.

00:00:47.816 --> 00:00:52.136
Almost every person that answered my survey ticked the box on this statement.

00:00:52.585 --> 00:00:56.246
It's hard to tell when I've reached enough while I'm eating a meal.

00:00:56.845 --> 00:00:59.095
So I wanna dive into that topic today.

00:00:59.095 --> 00:01:04.376
First, I just wanna point out that you are not alone if you are feeling the same way.

00:01:04.376 --> 00:01:10.436
Since it was a very common issue, and it also comes up with almost every client conversation I have.

00:01:10.930 --> 00:01:16.990
Recognizing when you've had enough to eat can be way more complicated than recognizing hunger.

00:01:17.590 --> 00:01:21.070
Now, notice I didn't say recognizing when you are full.

00:01:21.340 --> 00:01:24.191
We'll talk more about why I don't love that word later.

00:01:24.191 --> 00:01:31.301
But the idea of stopping at enough is something so many of my clients struggle with even more than knowing when to.

00:01:31.340 --> 00:01:32.361
Start eating.

00:01:33.051 --> 00:01:36.831
Most women I coach are pretty in tune with their hunger signals.

00:01:36.861 --> 00:01:39.590
They know what it feels like to be ready for a meal.

00:01:39.620 --> 00:01:41.751
Like we know what hungry feels like, right?

00:01:42.230 --> 00:01:47.661
But stopping before things go too far, that is a whole different skillset.

00:01:48.111 --> 00:01:49.490
So let me give you an example.

00:01:49.490 --> 00:01:54.945
One of my clients, um, let's call her Rachel, told me I'm fine all the way through dinner.

00:01:55.570 --> 00:01:56.471
Until I'm not.

00:01:56.801 --> 00:02:04.590
One minute I'm eating and enjoying it, and the next I'm stuffed and frustrated And then she said, but I have no idea where that line was.

00:02:04.680 --> 00:02:06.450
It's like it snuck up on me.

00:02:06.930 --> 00:02:08.161
So true.

00:02:08.221 --> 00:02:08.640
Right?

00:02:08.971 --> 00:02:16.621
So today I want to give you some practical tools to find that line to help you build awareness so you can leave meals.

00:02:16.621 --> 00:02:17.881
Feeling satisfied.

00:02:18.140 --> 00:02:23.600
Instead of overly full that, ugh, why did I eat that last part?

00:02:23.751 --> 00:02:24.381
Feeling?

00:02:24.830 --> 00:02:27.110
Okay, we're gonna work on avoiding that.

00:02:27.770 --> 00:02:30.860
So let's start with a quick refresher of the hunger scale.

00:02:31.221 --> 00:02:35.450
If you're new here, I teach this tool to help you tune into your body's signals.

00:02:35.510 --> 00:02:38.211
So I want you to picture a scale from negative 10.

00:02:38.580 --> 00:02:40.170
Two positive 10.

00:02:40.561 --> 00:02:44.820
Negative 10 is ravenous stomach growling, dizzy, shaky.

00:02:45.450 --> 00:02:47.520
Zero is neutral.

00:02:47.640 --> 00:02:48.480
We're not hungry.

00:02:48.691 --> 00:02:49.381
We're not full.

00:02:49.381 --> 00:02:51.151
There's no food sitting in the stomach.

00:02:51.151 --> 00:02:54.570
You just feel this is, a lot of people just go, I just feel normal.

00:02:54.631 --> 00:02:54.931
Right?

00:02:54.961 --> 00:02:58.080
There's just no feeling of like, I've just eaten.

00:02:58.647 --> 00:03:01.258
But you're also not feeling any hunger level either.

00:03:01.948 --> 00:03:04.288
Positive 10 is stuffed.

00:03:04.348 --> 00:03:06.867
This is like Thanksgiving level fullness.

00:03:07.272 --> 00:03:14.052
Most hunger scales that you find online go from one to 10, and it's confusing as to where neutral is for me.

00:03:14.562 --> 00:03:26.652
I love thinking of that neutral, not hungry, not full feeling as zero because the comfort level and the discomfort level is the same regardless of which side of zero you are on.

00:03:26.923 --> 00:03:32.323
So meaning negative 10, hunger is very uncomfortable as is.

00:03:32.622 --> 00:03:34.423
Positive 10 fullness.

00:03:34.872 --> 00:03:37.332
So we aim to stay around the middle of that scale.

00:03:37.362 --> 00:03:41.173
Most of the time you wanna start eating at around a negative three.

00:03:41.562 --> 00:03:46.332
When you're feeling lightly hungry and ready for food, but not desperate.

00:03:46.902 --> 00:03:48.733
That's when food tastes great.

00:03:48.763 --> 00:03:51.913
Digestion works well, and you're least likely to overdo it.

00:03:52.633 --> 00:03:55.483
But how do you know when to stop eating?

00:03:55.768 --> 00:04:03.117
The goal is to stop at positive three because that is equally as comfortable as that negative three hunger.

00:04:03.508 --> 00:04:12.448
It's like the concept of the opposite and equal reaction from Newton's third law of motion, which states that for every action there is an equal and opposite reaction.

00:04:12.837 --> 00:04:19.288
I think of that on the hunger scale, where comfortable hunger has an equal and opposite comfortable fullness.

00:04:20.095 --> 00:04:27.595
But this is where we often lose awareness, especially because your stomach takes time to communicate fullness to the brain.

00:04:28.314 --> 00:04:29.785
So like, thanks, right?

00:04:29.785 --> 00:04:33.415
Like if this were instantaneous, I don't think we'd even be having this conversation.

00:04:33.834 --> 00:04:36.235
But it can take up to 20 minutes even.

00:04:36.235 --> 00:04:44.214
So if you're eating quickly or distracted, you might miss that moment of enough, and I will say that.

00:04:44.634 --> 00:04:54.834
I, I don't wanna give you the impression when I say that moment of enough, I, I don't wanna give you the impression that it's like you, you're gonna miss it if you have a half a bite too much or a, or one bite too little.

00:04:54.834 --> 00:04:56.185
Like, it's a range.

00:04:56.185 --> 00:05:04.105
So don't, you know, don't get too hung up on this, but, um, you know, you might hear me using that language, but I don't want you to get like, too super freaked out.

00:05:04.524 --> 00:05:05.095
So, okay.

00:05:05.095 --> 00:05:06.264
Today we're gonna introduce.

00:05:06.714 --> 00:05:10.014
The slow framework, SLOW.

00:05:10.404 --> 00:05:19.584
So this is just gonna help you recognize enough, and I've just put this together so that it's something easy to remember and let's go through it.

00:05:19.675 --> 00:05:24.144
So S is serve your full portion at once.

00:05:24.774 --> 00:05:27.504
Put everything you plan to eat on one plate.

00:05:27.834 --> 00:05:31.855
Not a little here, not a little more later, or a bite off someone else's plate.

00:05:32.274 --> 00:05:38.394
This helps your brain register the full amount of food and makes it easier to stop when you're satisfied.

00:05:38.845 --> 00:05:51.685
I'm a big fan of not having seconds because first of all, typically one plate will be plenty of food, and second, it makes it difficult to judge exactly how much you've eaten, which.

00:05:51.709 --> 00:05:56.720
We wanna know for future reference because this is a learning project, right?

00:05:56.720 --> 00:06:01.220
I said at the beginning, this is like going to be a new skillset you're learning.

00:06:01.279 --> 00:06:18.589
So you wanna get familiar with what is the amount of food that helps you get to enough, and it's hard to tell when it's in several different portions in first, second thirds or in grazing while you're making dinner, and then a plate of food and then grazing some more when you're putting away leftovers.

00:06:19.629 --> 00:06:24.910
So this also doesn't mean you have to put a tiny little bit on your first plate.

00:06:25.540 --> 00:06:30.879
Just put the entire portion that you are going to want for that meal on at one time.

00:06:30.879 --> 00:06:35.139
And this is obviously just a guess at this point, again, since we're like working on this.

00:06:35.500 --> 00:06:37.899
But try, try to serve your whole portion at once.

00:06:37.899 --> 00:06:39.100
So that's the S Serve.

00:06:39.100 --> 00:06:40.029
Serve your full portion.

00:06:40.725 --> 00:06:44.894
L is listen to your hunger before starting.

00:06:45.404 --> 00:06:49.754
So I want you to ask yourself, where am I on the hunger scale right now?

00:06:50.144 --> 00:06:52.574
Am I actually hungry or eating?

00:06:52.574 --> 00:06:54.314
Because it's just time.

00:06:54.795 --> 00:06:58.785
Um, we want to aim to start eating at that negative three, as I said, but.

00:06:58.949 --> 00:07:06.540
If your hunger level is different than that and it can be based on other factors that are, could be more important to you.

00:07:06.540 --> 00:07:11.160
For example, it's very important for me to eat dinner with my family every night.

00:07:11.220 --> 00:07:13.439
Like family dinner is a huge deal for me.

00:07:13.439 --> 00:07:28.319
And so if I have made not as great choices during the day and like, well, I'll give you today, for example, I didn't end up eating lunch until three o'clock, so am I gonna be ready to eat dinner at six o'clock?

00:07:29.319 --> 00:07:35.829
I mean maybe, but I might not also be quite a negative three hunger, so that would be a reason I'm going to eat.

00:07:36.430 --> 00:07:38.500
That is not just out of habit.

00:07:38.500 --> 00:07:42.850
It's not just like, oh, because it's time, but I'm also going to pay attention.

00:07:42.850 --> 00:07:50.680
Like, okay, I'm not quite as hungry as I typically am at dinnertime because I had a late lunch, but I'm choosing to eat now because relationships are important to me.

00:07:50.889 --> 00:07:52.600
So there's lots of reasons that we might eat.

00:07:52.660 --> 00:08:03.910
When we're not at that negative three hungry, so we want to listen to the hunger before starting, and also it might be a clue as to how much food you're going to put on your plate in the S serving up your portion.

00:08:05.079 --> 00:08:05.439
Okay.

00:08:05.529 --> 00:08:10.839
O is observe your pace and body signals mid meal.

00:08:11.410 --> 00:08:11.709
Okay.

00:08:11.740 --> 00:08:12.910
Halfway through.

00:08:13.149 --> 00:08:13.839
Pause.

00:08:14.170 --> 00:08:17.379
This is a good time to put your fork down if you haven't already.

00:08:18.235 --> 00:08:19.314
Okay, check in.

00:08:19.495 --> 00:08:20.605
How am I feeling?

00:08:21.084 --> 00:08:23.245
Where am I on the hunger scale right now?

00:08:23.725 --> 00:08:27.055
Would a few more bites satisfy me or push me over?

00:08:27.324 --> 00:08:28.855
Just, just checking in?

00:08:28.915 --> 00:08:29.665
Observe.

00:08:30.115 --> 00:08:40.754
It's, it's a great idea to put your fork down far before the midway point, but, you know, Use this observe really throughout the meal, but definitely create that pause at least midway through.

00:08:41.534 --> 00:08:45.945
And W is actually ww, but we're just gonna use one.

00:08:45.945 --> 00:08:49.034
It's weight and walk, or imagine walking.

00:08:49.424 --> 00:08:57.195
So I want you to ask yourself, could I comfortably go on a short walk after this meal if you're too full to move?

00:08:57.615 --> 00:09:00.044
That's a sign you may have passed enough.

00:09:00.345 --> 00:09:08.985
So we first wanna just give ourselves a little wait time before we maybe finish the plate, wait a little bit, have conversation with the people at the table.

00:09:08.985 --> 00:09:10.485
Hopefully you have people there.

00:09:10.485 --> 00:09:11.955
If you don't, that's okay.

00:09:12.524 --> 00:09:25.725
If you're eating on your own, just give yourself some pause and just wait a little bit and then ask, could I imagine myself walking for 10 minutes this after dinner walk idea, or lunch or breakfast, whatever you're eating.

00:09:26.669 --> 00:09:29.519
But wait and walk and see if.

00:09:29.865 --> 00:09:31.274
That would be a clue for you.

00:09:31.725 --> 00:09:36.855
Um, this is one of our best clues if you are too full to go on a 10 minute walk.

00:09:37.304 --> 00:09:44.414
Not only is that walk like amazing for digestion, which is like a total side note, but it's also just a clue of where your enough is.

00:09:44.674 --> 00:09:48.455
Okay, so this framework can help you slow down.

00:09:48.514 --> 00:09:49.264
See what I did there?

00:09:49.414 --> 00:09:50.164
It's called the slow.

00:09:50.585 --> 00:09:59.225
Uh, it helps you slow down and stay present because the truth is your body is talking to you as much as you are like, I don't know.

00:09:59.225 --> 00:10:01.054
I don't know where my enough is.

00:10:01.445 --> 00:10:07.414
There are signals if we are, if we quiet our brains enough to listen.

00:10:08.370 --> 00:10:11.730
So do you need to do this at every meal, the slow framework?

00:10:11.850 --> 00:10:13.080
No, you don't.

00:10:13.320 --> 00:10:17.549
This is a practice session to help you become more mindful.

00:10:17.970 --> 00:10:30.419
In fact, I would encourage you to try this framework first when you are eating on your own, rather than at that family dinner table full of school aged kids or worse angsty teenagers.

00:10:30.419 --> 00:10:31.067
You're just trying to get.

00:10:31.495 --> 00:10:36.955
A single word out of when you're stressed at the dinner table because of everything else that's going on.

00:10:36.985 --> 00:10:40.284
It's not really the time to practice a new framework.

00:10:40.434 --> 00:10:56.544
Once you get it down, once you've practiced a little bit on your own, it will help you in those more chaotic meal times as well, because it will start to be automatic for you to slow down and pay attention to your own body regardless of what else is going on.

00:10:57.595 --> 00:11:05.365
Okay, let me just say here that, um, if you are a GLP one user, you might have a little bit of a different experience.

00:11:05.455 --> 00:11:10.644
So if you're on a GLP one medication, so this is like the semaglutide.

00:11:10.644 --> 00:11:12.085
Tirzepatide is, are, those are the.

00:11:12.460 --> 00:11:16.330
Uh, generic names we're talking about ozempic, wegovy that bound, those kinds of things.

00:11:16.870 --> 00:11:22.149
So if you're on one of those, or if you're thinking about one of those things might feel a little bit different.

00:11:22.480 --> 00:11:27.789
Hunger may be reduced, which is really what you're looking for with those medications, but.

00:11:28.004 --> 00:11:36.914
In addition, you might not get the same strong fullness signals, so that doesn't mean your body doesn't still have, um, that point of enough.

00:11:37.215 --> 00:11:39.914
You might just need to use other cues to find it.

00:11:40.274 --> 00:11:48.225
So for GLP one clients, I suggest you pay a close attention to more subtle signs, like a little bit, little bit of losing interest in food.

00:11:48.465 --> 00:11:51.554
Sometimes my clients will say like, I just, I'm just done.

00:11:51.554 --> 00:11:54.794
Like, I just put my fork down and I'm just kind of done.

00:11:54.870 --> 00:11:58.799
With the food, um, you might notice a deep breath or a sigh.

00:11:58.830 --> 00:12:07.710
Actually, non GLP one users might notice this as well, where your body kind of goes like just kind of a deep breath during the meal.

00:12:08.070 --> 00:12:09.090
Watch for that.

00:12:09.090 --> 00:12:19.409
It also is assigned that you're reaching that enough point and then, um, you might also notice that just a gentle shift in your energy, or like I said, that desire to continue eating.

00:12:20.220 --> 00:12:21.870
You just might notice like that.

00:12:21.870 --> 00:12:22.950
That's just enough, like.

00:12:23.259 --> 00:12:28.450
It's, it can be something where your brain is actually telling you.

00:12:28.820 --> 00:12:33.980
You'll notice that if you are a GLP one user, this enough is gonna come a little bit more from your brain.

00:12:34.490 --> 00:12:39.320
And if you're not on medication, it's gonna come a little bit more from your body.

00:12:39.620 --> 00:12:48.259
So because the appetite is suppressed with a medication, sometimes we don't get to the act of eating for emotional comfort.

00:12:49.144 --> 00:12:57.125
But the urge might still be there to have some food to like, you know, suppress some emotion.

00:12:57.125 --> 00:12:59.134
So that's important to notice too.

00:12:59.524 --> 00:13:04.534
You still wanna eat intentionally and stop when the body says, or the brain says, that's enough.

00:13:05.539 --> 00:13:11.090
Okay, let's talk about some common mistakes that make it hard to find your enough.

00:13:11.539 --> 00:13:15.259
So number one, tip top, number number one.

00:13:15.259 --> 00:13:22.100
And pretty much this, I mean, okay, I'm gonna give you a list, but really it's number one, eating too fast.

00:13:22.865 --> 00:13:25.745
You are not giving your body time to register fullness.

00:13:25.774 --> 00:13:31.804
If you finish your plate in five minutes, you're likely past the point of enough without even realizing it.

00:13:32.254 --> 00:13:36.365
So eating too fast is the first and foremost thing we want to attack.

00:13:36.544 --> 00:13:39.875
If you are feeling like you can't find your enough.

00:13:40.294 --> 00:13:42.004
So like I said before.

00:13:42.059 --> 00:13:44.309
Putting your fork down is really important.

00:13:44.340 --> 00:13:59.309
I would encourage you if you're trying to slow down, putting your fork down between every bite and putting your hands in your lap, and thinking about chewing and letting that bite get all the way down into your stomach before going for your fork Again, I am.

00:13:59.975 --> 00:14:01.745
Honestly the worst.

00:14:01.804 --> 00:14:08.524
I eat so fast and sometimes it's like embarrassingly fast, especially when I'm really anxious.

00:14:08.524 --> 00:14:13.414
If there's a lot of people around, it becomes worse and I sort of shovel my food in so.

00:14:14.269 --> 00:14:15.200
It's like a double fold.

00:14:15.200 --> 00:14:23.000
Like it's embarrassing and I am like anxious about, uh, eating in front of other people sometimes, and then I eat too fast and then it makes me even more anxious.

00:14:23.000 --> 00:14:33.139
So definitely something that I also practice, but I, I can feel if my anxiety is rising, like just putting my fork down, putting my hands in my lap can really help.

00:14:34.039 --> 00:14:34.340
Okay.

00:14:34.340 --> 00:14:37.789
Number two is eating distracted.

00:14:38.360 --> 00:14:40.580
So we do this a lot.

00:14:40.580 --> 00:14:44.120
You know, scrolling on your phone if you're by yourself, it's hard not to, I get that.

00:14:44.509 --> 00:14:50.509
But scrolling on your phone, watching tv, these things disconnect you from your body's cues.

00:14:50.840 --> 00:14:53.779
You might look up and realize your plate's empty and you.

00:14:53.840 --> 00:14:55.279
Barely remember eating it.

00:14:55.379 --> 00:15:04.740
This not only disconnects you from your body signals, but it also can reduce the satisfaction of what you did eat because you don't really remember eating it.

00:15:05.159 --> 00:15:15.629
So I, again, I know this can be really hard not to pull your phone out when you're eating lunch by yourself, but as you're practicing this slow framework, I would encourage you to give it a try.

00:15:16.009 --> 00:15:17.570
While you are practicing.

00:15:18.440 --> 00:15:23.000
Okay, number three is servings in waves or grazing.

00:15:23.419 --> 00:15:25.879
So going back for bites here and there.

00:15:25.879 --> 00:15:29.240
Grabbing a few of your kids' fries, nibbling while cleaning up.

00:15:29.629 --> 00:15:35.659
It's easy to overeat without awareness when your food isn't all in one place.

00:15:36.049 --> 00:15:38.779
Another issue with this one is the grazing.

00:15:38.779 --> 00:15:40.730
While you're making dinner, I am.

00:15:41.159 --> 00:15:54.450
All about tasting the dish that you're making if you are the primary cook in the home and or just for yourself, if you are the one making the food and you wanna taste it for salt or seasoning along the way, I'm, I'm all about that for sure.

00:15:54.450 --> 00:16:01.440
Do that, but do make those like tastes right, like you're tasting for salt is a really small amount, but we wanna avoid.

00:16:01.774 --> 00:16:12.424
Is having a full snack, is having like the chip bag open while you are making the tacos and having a full serving of guacamole and chips while you're making dinner.

00:16:12.575 --> 00:16:12.815
Okay?

00:16:12.815 --> 00:16:14.916
That's what we wanna avoid Okay.

00:16:14.916 --> 00:16:18.666
And number four is using the word full as the goal.

00:16:18.995 --> 00:16:25.086
Like I said earlier, full feels like you've filled the tank all the way to the top, and that is not our aim.

00:16:25.625 --> 00:16:27.666
We wanna feel satiated.

00:16:27.966 --> 00:16:31.086
It's a comfortable, easy feeling of being done.

00:16:31.666 --> 00:16:37.365
So let's reframe your language and help your brain to adjust to these expectations.

00:16:37.725 --> 00:16:41.745
So my favorite words here are enough and satiated.

00:16:41.775 --> 00:16:42.826
Those are my two favorite.

00:16:42.826 --> 00:16:45.525
Enough is really my top satiated is a good one.

00:16:45.556 --> 00:16:52.485
And then even if you just call it positive three, since your brain knows that that's your aim, that can also be a good reframe.

00:16:53.525 --> 00:16:58.686
Okay, so those are some strategies, but what if you overshoot?

00:16:58.956 --> 00:17:05.796
Okay, let's say you finish a meal and you realize, shoot, I am stuffed, I'm uncomfortable.

00:17:06.365 --> 00:17:08.526
And on top of that, this is really frustrating.

00:17:08.645 --> 00:17:09.185
Now what.

00:17:10.086 --> 00:17:11.256
First, take a big breath.

00:17:11.586 --> 00:17:12.306
It's gonna be okay.

00:17:13.625 --> 00:17:14.766
This isn't failure.

00:17:15.336 --> 00:17:26.945
Let's use this as a learning moment because first and foremost, let's not punch yourself in the face and feel terrible in your brain while you are also dealing with your body not feeling so good.

00:17:27.695 --> 00:17:31.415
So just get curious, like when did I first feel done?

00:17:31.415 --> 00:17:33.036
Was there any point in that meal?

00:17:33.036 --> 00:17:40.056
I noticed that sigh, or that I noticed I was kind of pushing past and I didn't bother to put my fork down.

00:17:40.925 --> 00:17:44.675
Was there a point where I kept eating even though the pleasure had faded?

00:17:44.976 --> 00:17:52.945
Was I just eating because it was there and it wasn't even tasting that good, but you're like, i'm a clean plate club girly, and so I just had to finish my plate.

00:17:53.951 --> 00:17:58.181
Um, and then check in like, was I distracted or stressed or rushed?

00:17:58.181 --> 00:17:59.830
Was I feeling anxious?

00:17:59.891 --> 00:18:02.921
So check in with some of the emotions that you are feeling.

00:18:03.671 --> 00:18:09.461
Use this info to adjust next time, not to beat yourself up in hindsight.

00:18:09.881 --> 00:18:10.330
Okay?

00:18:10.480 --> 00:18:13.810
We are in curiosity, not in punishment.

00:18:14.375 --> 00:18:18.036
So remember that your goal isn't perfection.

00:18:18.036 --> 00:18:18.905
You're not a robot.

00:18:18.905 --> 00:18:26.465
You're not going to eat the exact right amount for your body at every single meal for the rest of your life just because you've learned this framework.

00:18:27.096 --> 00:18:27.306
Okay?

00:18:27.306 --> 00:18:29.165
We're looking for progress.

00:18:29.195 --> 00:18:37.326
So this slow SLOW framework is meant to be practiced, not to be mastered on the first go.

00:18:37.925 --> 00:18:42.695
Um, another question you might ask instead of judging yourself is.

00:18:43.020 --> 00:18:43.951
This was too much.

00:18:43.980 --> 00:18:47.401
You first, you just notice this was too much for my body this time.

00:18:47.851 --> 00:19:00.361
What can I learn and really take a look, and this is also another reason why it's helpful not to have a second plate or not to dish up seconds because you want to kind of think about how much food was that, okay?

00:19:00.361 --> 00:19:04.921
That volume of food was too much for me, especially if you started at a negative three.

00:19:04.921 --> 00:19:05.431
Hunger.

00:19:06.195 --> 00:19:14.655
And so it will help you in your future times of serving up your portion if you really can visualize the amount of food that that was.

00:19:14.865 --> 00:19:15.195
Okay.

00:19:15.766 --> 00:19:23.286
So how you feel after a meal matters, if four hours past dinner, you're still feeling full.

00:19:23.671 --> 00:19:24.810
Like really full.

00:19:25.020 --> 00:19:27.030
That's also useful feedback.

00:19:27.240 --> 00:19:31.560
So again, next time you might just try serving up a little less.

00:19:32.641 --> 00:19:37.111
Okay, one last note here on sleep.

00:19:37.320 --> 00:19:40.921
That sounds random and out of the blue with this topic, right?

00:19:40.921 --> 00:19:45.871
But sleep actually plays a role in how well we tune in to hunger and fullness.

00:19:46.185 --> 00:19:59.536
When you are sleep deprived, your hunger hormones like ghrelin and leptin get out of balance and your body will push for more food, especially quick energy like carbs and fats and specifically carb fat combinations.

00:19:59.986 --> 00:20:05.056
So if you've had a rough night, it's just a cue to you to be extra mindful.

00:20:05.355 --> 00:20:09.405
Stick to, and notice, I didn't say extra careful, like pay attention to your words.

00:20:09.405 --> 00:20:10.726
I said extra mindful.

00:20:10.935 --> 00:20:11.865
Extra careful.

00:20:11.865 --> 00:20:12.766
Sounds like diet.

00:20:13.096 --> 00:20:13.425
Right.

00:20:13.425 --> 00:20:14.056
Do you hear it?

00:20:14.746 --> 00:20:16.516
So be mindful.

00:20:16.516 --> 00:20:17.506
Stick to meal times.

00:20:17.536 --> 00:20:21.465
Avoid the constant grazing that can sneak in when your energy is low.

00:20:22.096 --> 00:20:26.086
Um, I'm hoping to have another sleep expert on soon, but you can look in the archives.

00:20:26.086 --> 00:20:31.965
I've done several episodes to help with this, but I will tell you that my current lifesavers in the sleep department.

00:20:31.965 --> 00:20:36.976
Are my magnesium and progesterone before bed and my bamboo sheets.

00:20:37.006 --> 00:20:39.556
So those are all really helping me.

00:20:39.556 --> 00:20:41.205
My bamboo sheets are cozy Earth.

00:20:41.205 --> 00:20:45.405
They sponsored the podcast for a bit, um, and I love them because they keep me cool.

00:20:46.036 --> 00:20:52.816
So, um, anyway, you find your go-tos, but if you need some magnesium, hit me up.

00:20:52.816 --> 00:20:54.496
I can help you pick a good one.

00:20:55.395 --> 00:20:56.536
Okay, final thought.

00:20:57.246 --> 00:21:00.125
Learning to recognize enough is a skill.

00:21:00.215 --> 00:21:04.145
I just, I can't emphasize this enough, when, enough enough.

00:21:04.445 --> 00:21:08.675
Uh, but you know, like any skill, it gets stronger with practice.

00:21:08.705 --> 00:21:13.445
And so instead of just giving up and being like, gosh, it's so hard, I'm never gonna get it right.

00:21:13.786 --> 00:21:19.155
Really just start practicing this slow framework when you are on your own.

00:21:19.185 --> 00:21:23.385
And so you can give yourself some grace and pay attention.

00:21:23.865 --> 00:21:27.405
And when you miss the mark, just stay curious and be like, okay.

00:21:28.155 --> 00:21:28.786
That's okay.

00:21:28.836 --> 00:21:33.155
and as you practice this, you are going to quote unquote, miss the mark.

00:21:33.155 --> 00:21:36.635
Fewer and fewer times, you'll start to notice your patterns.

00:21:36.875 --> 00:21:39.125
You'll feel more in charge of your food.

00:21:39.395 --> 00:21:43.355
Not because of diet rules, but because of awareness.

00:21:43.415 --> 00:21:45.306
And that's, that's just powerful.

00:21:45.306 --> 00:21:45.965
That's amazing.

00:21:45.965 --> 00:21:46.326
Right.

00:21:47.022 --> 00:22:00.823
If you want more support with this, especially if you're navigating appetite changes with GLP one Medications, I'd love to help you inside my coaching programs, you can always book a free consult call through the link in the show notes to make sure we are a perfect fit.

00:22:01.423 --> 00:22:11.323
You can download my What to do when you overeat free video course, as well as that will help with the aftermath of going past your F during mealtime if this continues to happen to you.

00:22:11.813 --> 00:22:17.633
And if you're considering GLP one medication or if you are already on it, I have a brand new GLP one success.

00:22:17.637 --> 00:22:21.417
Starter Kit GLP ones are a great tool to assist with your weight loss.

00:22:21.417 --> 00:22:28.288
So I have developed a program that is specifically for people who are on these medications, so be sure to check that out.

00:22:28.827 --> 00:22:30.268
I will talk to you next week.

00:22:30.298 --> 00:22:36.448
And remember, it's not just about the food, it's about empowering yourself with choices that truly serve you.

00:22:36.837 --> 00:22:43.347
Have a great week and as always, thanks for listening and sharing the Eat Well Think Well Live Well podcast.