When Do You Put the Fork down, down, down?  How do you know when you are sated?

Today, I am going to lay out some simple steps that will help you to STOP EATING!!! (Unless, of course you are legitimately hungry!)  But before I do, I want to share with you some personal information!  Before I became the voice of Our Lady of Weight Loss, prior to my permanently removed over 50 pounds (10 years gone, gone, gone), I ate until I couldn’t breathe.  That’s how I knew I was full.

Step 1:  TUNE INTO that “full” feeling. When you are one quarter of the way through your meal, come to a FULL STOP!   And then, go inside and check in with your body.

Your body is an amazingly intuitive, tuned in, fabulous being in it of itself, without your thoughts getting in its way, weighing it down!  So …  Get out of your head, and go into your body, and ask, “On a scale of 1 to 10, how full are you?”  (ten being the highest)  If you are a 10, ought oh!  Put the fork down and push away from the table.  If you are at a 2 or 3, eat until you are 1/2 way through your meal and check in again.  Decide what number is comfortable for you, and ‘study’ it.   What does it feel like to be ‘sated?’ Not hungry; not full … just right.  Where is your just right?  Study it!!!  Remember it!

Step 2.  SMELL your food. Stop 1/4 of the way through and smell it.  If your food starts to smell unappetizing, say greasy or heavy or bad in any way, that is a signal from your body that you are done!  Study that smell!!! Remember it!

Step 3.  How TIGHT are your pants? Pay attention, because your belly does expand as you eat, and if your waistband is tight, you are past full.   Where do you draw the line?

Step 4. MASTICATE your food slowly. Remember, it takes 20 minutes for the mind and stomach to catch up.   You will eat less if you chew slowly and chewing slowly aides digestion.

Got it?  Now follow these steps and let me know where your line is?  When do you put the fork down?   In fact, you can keep on asking yourself, “When do you put the fork down?” And emphasize those words ‘put the fork down,’ as you think them.  Say it over and over again and you will effectively be self-hypnotizing yourself to put the fork down!!!