MODULE 4 LESSON 4

Do you find it difficult to pump the brakes and stop eating? If you do, this lesson explores the strategies you can begin to develop that help you know when to push the plate to one side.

Knowing when to stop eating is the Achille's Heel of many people. So how can you pump the brakes and prevent yourself from overeating, especially when the food in front of you tastes so good?

Thankfully, there are multiple ways you can approach the situation.

The first is assessing your hunger level before you start eating. Before eating a meal of a snack, take a moment--a conscious pause.

Think about how hungry you are and rate those feelings on a scale of 1-10. If you're starving, it's a 10. If you're not hungry at all, you're a 1.

This score can then inform how much you eat. If, for example, you rate yourself as a four on the hunger scale, you're not that hungry. Start the meal with the thought that you won't finish everything in front of you. Or you may choose a smaller portion.

Next, consider taste satisfaction. When we eat calorie-dense foods, such as burgers, fries, pizza, and ice cream taste is a significant part of enjoying the meal.

​But taste buds tire—our taste satisfaction diminishes after the third or fourth bite. If we are not mindful, we continue to eat, without realising that we are no longer deriving the same pleasure. So be present while you're eating. Be aware of the taste and the point at which you no longer enjoy the food as much as you do at the beginning. Is this the time to stop eating?

You can also make more mindful choices about the food you eat. Consuming liquids, i.e. water before a meal can expand your belly and cause you to feel full. But this might not last long. If you choose more fibrous, water-dense foods, you may achieve a longer-lasting feeling of fullness. You can also rate your feelings of fullness on a scale of 1-10. Aiming for a 6 or 7 out of 10 will mean you strike a balance between satisfaction without feeling stuffed.

If you can, eat without distraction. Slow down the pace at which you eat. Chew your food, and put your utensils down between mouthfuls to allow yourself to be more deliberate with your actions. And if you can tear yourself away from the TV and social media, eat without distraction.

Lastly, re-evaluate the habits and behaviours that are counterintuitive to mindful eating practice. For example, you don't have to clear your plate. There's no need to hit the 'FUCK IT!' button if things don't go according to plan. And when you're eating at a restaurant, getting value for money is about the overall experience, not how much food you can shovel into your belly.