Here’s how to understand when your body is feeling full

If you’re someone who does not understand whether you are over-eating or under-eating, it is highly likely that you fail to realise when you feel full.  Even though not intentional, both over-eating and under-eating can have repercussions on your body.

 

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So, how do you recognise whether you’re full or not? Well, some people tend to depend on calorie-counting to understand whether they’re eating enough, but it is not prudent to fall back on that method as it doesn’t take into account whether you’re satisfied with the amount of food you’re eating.

But before you understand how to understand your fullness, you can ask yourself some questions that will help you understand if you tend to over-eat or under-eat.

1. Did you just have a meal or snack?
2. Is your stomach growling? Are you feeling light-headed?
3. Are you eating because you feel upset?
4. Are you constantly judging your food choices?
5. Are you eating it because it’s tasty or because you plan to restrict it later?

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If you feel sluggish or are in discomfort, it is likely that you haven’t honoured your fullness. According to Dr Shuchin Bajaj, Founder Director, Ujala Cygnus Group of Hospitals, the signs of over-eating and under-eating can vary from person to person, but some common ones are feeling uncomfortably full or bloated after meals, experiencing stomach pain or discomfort, having a sense of guilt, shame, or regret after eating, or feeling disgusted with yourself.

There are ways you can practice eating your food mindfully and help yourself understand when you feel full.

Practice portion control

When you eat smaller portions of food in smaller plates and utensils, you give your body a chance to recognise when you feel full and that will help you eat mindfully, Dr Bajaj explained.

Listen to your body

You must pay attention to your body’s cues of fullness. But that does not mean you stop eating when you still feel hungry. Tell yourself you’re allowed to eat the foods you love and know that you can eat again when you’re hungry.

Eat when you’re hungry, not over-hungry

When you eat while feeling extremely hungry, chances are you will over-eat excessively. So, allow yourself to eat when you feel hungry. Do not wait for it to pass. While eating, Dr Bajaj said to take your time to chew your food thoroughly and savour each bite. “Eating more slowly allows your brain to receive signals from your stomach, indicating that you’re getting full,” he said.

Engage in mindful eating

Be present and attentive while eating. Avoid distractions like screens or eating on the go. Focus on the taste, texture, and enjoyment of your food.

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