Lose Weight Without Changing A Single Food You Eat

What if there was a strategy that could help you with your health and weight goals no matter what you ate?

A habit the cleanest eater could use alongside the junk-food junkie?

We learned one last week: Eating slowly.

Today, eating slowly’s counterpart: Eating to 80% Full.

Think of your stomach like a gas tank. Perhaps that's not too far a stretch for the bean eaters out there!

We have all heard the clicking sound the pump makes when our gas tank is full. That's 100% full.

The idea behind eating to 80% full is to stop filling your tank before you get to the click.

Stopping a little early to allow your brain to catch up to your stomach.

Eating to 80% full turns eating into an interactive game. A game where you are checking in on how hungry you are throughout the meal.

It takes practice and discipline, and will not happen overnight.

It's important to distinguish that eating to 80% full does NOT mean eating 80% of the food on your plate. Rather, you stop eating when you are almost (80%) full.

With practice, you will be able to finish your meal at 80% full, and then find yourself not hungry at all about 20 minutes later.

This is because it takes some time for your hunger signals to catch up to the food you eat.

Keep in mind that if you stop at 100% full, it’s more like 120% full (overeating).

How can you get started eating to 80% full?

1. Be mindful at each meal

Unfortunately we don’t have a gauge on our bellies that tells us when we are 80% full. We have to check in on our hunger cues often throughout the meal. That being said, just having the intention of eating to 80% full, having that mindset is what you are aiming for.

2. Set a visual reminder for yourself

This might be a note on the fridge or on the kitchen table. You might consider adding something about HOW you eat into your pre-meal prayers if you say them. Simply forgetting to eat to 80% full is one of the biggest obstacles people face.

3. Pay attention to your portions

This is a trial and error habit. If you serve yourself too much, save it for later. If you serve yourself too little, getting a little more or having a snack after is completely reasonable. Pay attention to your portions and before long, you will know what portions typically get you to 80%.

4. Eat slowly

You can’t eat to 80% full if you neglect our last habit, eating slowly. When you eat slowly you can tune in to your fullness cues and stop at 80%.

Just like last week, don’t underestimate the power of this habit.

You can use it eating broccoli or chicken alfredo.

It’s a simple, no cost way to make significant progress on your health and weight goals.

Pair it with eating slowly and you have a strong foundation to build upon.

If you want someone to help you develop this habit, encourage you, and help you achieve your health goals, contact me about becoming a coaching client.

If you are new to the blog, I want to encourage you to go back and check out my previous posts, as they serve as the foundation for what we talk about each week.

Here's to the best version of you!