How to Know When to Stop Eating

If you struggle with weight and portion control, you know that trying not to overeat is often easier said than done. While some individuals have no problem stopping when they're full -- or even before -- others fight a constant battle with food. Preventing overeating is one of the keys of successfully losing weight and keeping it off. The fewer calories that you take in, the less complicated it is to burn off the excess. Fortunately, it's a standard process to know when to stop eating -- it just takes a little practice.

Instructions

• 1

  Eat slowly. It takes roughly 20 minutes for your stomach and brain to communicate the feeling of fullness. During this time, you are at risk for eating too much. Put your utensil down between bites, and chew each one at least 20 times before taking another. Drink liquids with meals to help fill you up and aid digestion. Avoid using straws -- this traps air in the stomach, causing a false feeling of fullness.

• 2

  Set a time to stop eating. You'll know it's past the time when you look at the clock. Perform an end-of-eating ritual after dinner, such as having a mint or brushing your teeth. Tell yourself that after you complete this action, you may not have food for the rest of the night. Use similar rituals during the day, and tell yourself they mean that you may not have more food until the next scheduled meal or snack time.

• 3

  Examine family patterns. Determine how much food it actually takes for you to get full, not how much your family ate at mealtimes (which may be at odds for your individual body needs), or how much it takes to "clean your plate." Work to discard these patterns and listen to your body to learn its satiety needs.

• 4

  Stop eating before you are full. Although it seems counterintuitive, this gives your body the chance to realize it's full before becoming stuffed. Avoid continuing to eat after it becomes uncomfortable -- this is overeating, not true satiety.

• 5

  Prepare the amount and type of food that you will eat in advance (depending upon your nutritional needs) and stop eating when that amount has been consumed. Use smaller plates to give yourself the illusion of eating more. This may help trick your brain into feeling full faster.