80% Full ⭑ Part 3

We are back for one final week of this 80% full eating practice. Again, it is one of the most basic of skills when it comes to nutrition and lifestyle, but it’s also one of the most challenging to master. It’s about slowing down, being mindful, taking small steps, experimenting with what works for you. If you are just joining us, catch up with Part 1 and Part 2.

I know this can be challenging to figure out, but I want to continue to encourage you to work on this. It’s a key habit to develop over time. Again, you most likely aren’t going to win every single time on this, but continue to try for as many wins as you can and understand that it’s a process. It will get easier as you go along. There will be setbacks, but over time you will get this!

I’m going to share some thoughts on how you should feel when you eat to 80% full.

  • If you have eaten the right amount to get to 80% full, you should feel a bit of hunger, but you are content. Remember, it takes 20 minutes for the satiety hormone to kick in.

  • After about 60 minutes you should have full satiety. You shouldn’t want to eat another meal at this point.

  • About every 2-4 hours you should feel slightly hungry again. If you don’t, then you might be eating too much.

Keep working on this! It’s a tough habit to develop, but key in longevity and disease prevention. Plus, it’s one skill you will need to develop in order to lose weight and keep it off. You will get it in your own time!

NutritionAaron Leventhal