How do I know when I am satisfied and not overstuffed when eating a meal?
I listen and feel for the "soft stops." What do I mean by a soft stop?
A soft stop is a signal that by my body and/or my band gives me to tell me that I have eaten enough and I am satisfied (not stuffed!) I think that these soft stops can be different for each bandster. Figuring out my soft stops when I was early in my journey was tough. It was a trial and error thing.
For me, my SOFT stops include:
- A sigh or deep breath
- Runny nose
- I lean back in my chair and to sit farther away from my plate of food.
These are my quiet little signals that I need to listen to and STOP eating.
When I was in my loosing phase, I would sit down to eat my weighed/measured portion of food and about 90% of the time, I would never get to my soft stop. But do you know what? I was still satisfied and wouldn't get hungry for over 3-4 hours.
I REALLY depend on my soft stop signals when I eat out at restaurants or at people's houses. This is when the portions served are usually GINORMOUS. It's hard to judge what's an appropriate portion and it's not like I carry my food scale or a measuring cup in my purse wherever I go.
Sometimes, like last night when eating out, I totally ignored my soft stop signals. When I ignore the soft stops, I get to experience my hard stop signals. That's when things start getting painful.
For me, my HARD stops include:
- Left shoulder pain
- Stomach pain (below the band) - If you catch me rubbing my belly like Santa Claus, I have eaten way too much.
So I ask you, what are your soft soft and hard stop signals?