How do you make yourself STOP eating?

nomsquared

I have a problem with eating - if the food is on my plate, I will eat all of it. No matter how full I am.

Lately, I've been trying to put a lot less on my plate and remind myself that I can go back for seconds if I'm still hungry, but it's difficult... Does anyone else have the same problem?

Karyn1120

I found that eating slowly helps. It took a while to train myself, but I start feeling full about 1/2 way through the meal. Even with smaller portions on the plate.

Learning2LoveMe

I try to take a drink of water between every 1-2 bites of food. It kinda forces you to slow down. I have a problem with inhaling my food lol.

Also, I found that when I start to feel full if you take some of your drink and pour it on your food you won't want to eat it! Its pretty wasteful but it stops me from continuing to eat when I'm full.

nomsquared

I also get wildly selfish about food. I'm actually a pretty generous person with everything and anything else, but when it comes to food, people better back off!

Again, something I've been trying to fix...

I think it has its roots from when I was growing up in a under-the-poverty line family? Not sure

jamie1888

I weigh all my food when I'm plating it.... so, I know that I can eat every morsel on my plate; no more, no less!

monkeysmum

try getting less and ending with a glass of water its takes 20minutes to register ure full or just have large portions of healthier stuff fill with salads etc

jackiemomx2

I started using smaller plates. I thought it sounded silly, but it's helped me.

End6ame

My wife and I grocery shop just for the upcoming week, so we plan all of our meals a full week in advance (breakfast, lunch dinner and snacks) some things may change a little throughout the week, but it mostly stays the same. So for each meal the only thing that goes in my mouth is the amount that I planned for, no more, no less. I know this is a pretty rigid approach and not for everyone, but if you at least plan your entire day ahead of time to meet your calorie goals, you will be less likely to overeat.

wjassell

I weigh all my food when I'm plating it.... so, I know that I can eat every morsel on my plate; no more, no less!

Agree

rhawkins26

I found Geneen Roth's book "Women, Food and God" really helpful in helping me look at food in a different way. It's the best thing I've read on the subject and completely altered how I look at the food I'm eating.

liberty741

Hahaha when you find out the answer to this question, PLEASE LET ME KNOW! :-)

FabCheeky

Studies have shown that people feel more content and more full simply by using smaller plates. Also, it does take a little while for your body to recognize that it is full. Talk during meals, drink water, smell each bite. Everything you eat should be examined---looked at, smelled of, sometimes felt between your fingers and finally tasted of. All little tricks to connect you to what you are eating more and help you feel more satisfied more quickly.

k9fan4life

All posts thus far are correct. You need to put less on your plate, and eat slower, chew your food more. I know it sounds remedial, but it's true. Drinking water in between also helps. Weighing all your food is more for when you are ultra-serious. Pretty sure that's not the norm. But whatever helps.

Wordrioter

A simple but effective tool is to use a smaller plate whenever possible. It looks likes you have more food than you actually do, so if you eat it all, not as much harm done. Measuring of course helps as you put your food on the plate. When you eat out, and you know what is on the plate is more than you should eat, ask for a take home box immediately before you take a bite. Put the excess food in the box, and put it out of your sight. Take it home for lunch tomorrow.

Barneystinson

I weigh all my food when I'm plating it.... so, I know that I can eat every morsel on my plate; no more, no less!

Agree

This at home, otherwise I try to keep a good handle on portion sizes at restaurants by checking their nutrition info if available or eating half the meal and taking the other half home (this is admittedly harder).

jmehere

You have to take into consideration the emotional aspect of why you can't stop eating. It's like why a smoker smokes.... it's pacifying to put things into our mouths. For many of us, it may be connected to not getting the nurturing we needed as children. Food was always there... even if our loved ones were not.
I feel that anxiety rising in me when I finish my plate and want more, especially when I'm calorie restricting. I tell myself that it's ok, I can deal with it. That the reward of better health is worth it. That it is actually good to allow myself to feel a little half full. It doesn't work every time, but that's what I try to do.

Jorra

It takes your body 20 minutes to realize it's full. Eat slower and if you finish your plate before you feel satisfied, just wait. Make yourself wait that extra 20 minutes and the feeling will kick in.

The smaller plates idea is also fantastic, it makes you think you have more!

I control my portions by measuring everything out and logging food into MFP before I eat it so I can see the true effects of it. If the numbers allow me to have more, I'll consider it. Otherwise, no.

tammylfinch

What Jackiemomx2 said is correct
I use smaller bowls and plates and it looks like I have more food.
Also, get your plate of food then that's it and keep busy after you eat. Take a walk or play with the kids or dogs. It helps me keep my mind off leftovers.

freerange

My wife and I grocery shop just for the upcoming week, so we plan all of our meals a full week in advance (breakfast, lunch dinner and snacks) some things may change a little throughout the week, but it mostly stays the same. So for each meal the only thing that goes in my mouth is the amount that I planned for, no more, no less. I know this is a pretty rigid approach and not for everyone, but if you at least plan your entire day ahead of time to meet your calorie goals, you will be less likely to overeat.

A little OCD there,,,,,,,,,,,,,,,, I wish I was that well disciplined,,,,,, I do good to plan the day.

Fochizzy

I have a problem with eating - if the food is on my plate, I will eat all of it. No matter how full I am.

Lately, I've been trying to put a lot less on my plate and remind myself that I can go back for seconds if I'm still hungry, but it's difficult... Does anyone else have the same problem?

It sounds weird but psychological studies find that blue plates decrease appetite try buying smaller sized blue plates (plastic of course don't invest unless it works). I have not tried it but it was one of the more interesting stats I learned while getting my Masters

bbbbb33333

I think it takes me more than 20 minutes to start feeling full.

End6ame

My wife and I grocery shop just for the upcoming week, so we plan all of our meals a full week in advance (breakfast, lunch dinner and snacks) some things may change a little throughout the week, but it mostly stays the same. So for each meal the only thing that goes in my mouth is the amount that I planned for, no more, no less. I know this is a pretty rigid approach and not for everyone, but if you at least plan your entire day ahead of time to meet your calorie goals, you will be less likely to overeat.

A little OCD there,,,,,,,,,,,,,,,, I wish I was that well disciplined,,,,,, I do good to plan the day.

Lol…. Yes, I like to have things very organized. I used to just plan individual days, but since my wife gave birth and has been focused on losing her pregnancy weight, planning entire weeks became feasible, so we figured why not. It is also friendlier on the grocery budget when you only buy what you know you are going to use in the upcoming week.

Kahdel

we portion the food on our plates then put away the leftovers before sitting down at the table to eat. out of sight, out of mind! then after dinner we go for a walk 30-50 minutes depending, if we are still hungry after that it's a fruit or veggie snack. so far it has worked out great for our whole family.

Shua456

A few tricks to eat less:

Use a smaller plate - this one is almost a no brainer

Serve from the stove - not the table. If the food is in front of you it's very tempting to have second helpings even if you're not hungry. if you have to get up and walk to the stove for a second helping you're more likely to abstain

Chew your food slowly - put your fork down after every bite and take the time to enjoy every bite. You'll feel fuller sooner and you'll feel more satisfied because you've enjoyed the taste more - of course if you're eating something like broccoli that you have to choke down, just get it over with. (in case you can't tell, I hate broccoli)

Take a drink of water between bites. Cleanse the palatte. This goes along with chew your food slowly but it does work.

smpearce13

The training yourself to eat slower is pretty tough for some of us who went through boot camp! When the drill instructor gives you 5 minutes to get your food AND eat it, that tends to get ingrained in your system!

I usually eat my lunch pretty fast, but try to slow down when I'm eating dinner.

HoLLyZ82

I weigh all my food when I'm plating it.... so, I know that I can eat every morsel on my plate; no more, no less!

weighing food has been a life saver! i agree with this.

brneydgrlie

I started using smaller plates. I thought it sounded silly, but it's helped me.

Actually, that's not silly at all. Smaller plates are recommended by many health professionals. The plate looks fuller, so you are sort of playing a mind trick on yourself, but it works!

JDMPWR

I punch myself in the stomach a few times

Maya1979

Also, I found that when I start to feel full if you take some of your drink and pour it on your food you won't want to eat it! Its pretty wasteful but it stops me from continuing to eat when I'm full.

I have a friend who does this and she recently suggested that I do it too.

Thriceshy

I also took to drinking water with my meals instead of soda. It makes me feel fuller, faster. In addition, I make sure that I have multiple servings of raw or steamed veggies on my plate, and that I eat THOSE first.

I know exactly what you're talking about; cutting serving sizes is hard. One good approach is to MAKE less so that there are no leftovers and thus no opportunity to go back for more or put too much on your plate. Also, adding veggies so that they become the MAIN part of your meal is a good approach.

But most of all, do what you're doing--recognize it's a problem and dedicate yourself to making a change.

Kris

elliecolorado

Same as what others have said. I log my food in advance, then I measure what I logged and put it on my plate and then that is it. I try and log my whole day in advance so that I can measure out and pack lunch and snacks for the day to take to work with me.