Satiety and when to stop

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syedahum's picture
Satiety and when to stop

So thankfully, my last few days have been pretty good and I have learnt again how to trust my body. Even if some days I feel like I have eaten too much or havent moved around enough, I feel like there is always tomorrow to better that and it isnt the end of the world. I have also been able to get back on track with my daily workout, so everything is good.

But there is one thing that I am still struggling with- Satiety. My "wise old man" seems to have forgotten how to listen to my satiety cues. Either that, or he still signals me and I completely ignore him because I have been deprived for so long. I am wondering if any of you have any useful tips as to how to better listen to satiety cues. It is really stressful especially with desserts because overeating that until full could be a disaster. I want to be able to put the fork down after having a few satisfactory bites.

Please help.

"If you are going through hell, keep going till you find the exit"

" Keep moving forward. Purging is the disorder, Binging is your body fixing it. Structured eating is the medication"

caliwb's picture
dunno if this helps...milk for satiety

I had/have the same issues with satiety. either I dont feel it, or it only lasts like 20 minutes. but lately I read some girl's advice to drink a glass of milk before each meal. it doesnt have to be a huge glass, maybe like 50cc or something. I've been doing this for a few days now and it's really helped! before I didnt feel full till I ate like 2 meals worth, and even if I did, I was hungry 30 minutes later. but now I'm eating normal portions, and I dont feel hungry again for a few hours:)

syedahum's picture
Milk Idea

I am glad the milk idea worked for you :)
But I am at this point in my recovery where my body will be nice to me and happy and normal if I give it what it wants, when it wants it.
Like for example today I went out for dinner with my friends and I ordered something but when they brought it to me I did not like it AT ALL! The smell of it was annoying and it tasted ridiculous. lol. Sorry to the chef, but it was loaded with saffron and I just dont like the smell of saffron.
But just because I didnt want to be a bitch and have them take it back, I decided to eat it anyway. I filled up on some break and ate a little of my meal, but this was ofcourse not what I wanted at the time.
When I got home later and got hungry, my body was all confused about what it wanted. I searched and tried to think.
In the end I ate just a bunch of randomness that I had no control over.
I would call it a mini binge to the point that it took quite a bit of effort for me to pry myself away from the food. This is what brought up my satiety question in the first place.
I am glad that I am not beating myself up about it and just learning from it, but as it turns out my body wants what it wants and when it wants it. Otherwise it strikes back with a vengence =S So I dont want to eat or drink anything that I dont want at the time..
Thanks for the reply anyway :)

"If you are going through hell, keep going till you find the exit"

" Keep moving forward. Purging is the disorder, Binging is your body fixing it. Structured eating is the medication"

syedahum's picture
takes time?

Maybe, like the feeling of fullness, it is something that comes with time? As we continue to eat all kinds of foods without any restrictions, our bodies recognize that its okay to let go after having a bit since we can have more later?
Maybe it takes a bit to be able to put the fork down with ease?
I feel satisfied but just dont want to put down the fork sometimes. So I am hoping its all about time and patience..
What do you guys think?

"If you are going through hell, keep going till you find the exit"

" Keep moving forward. Purging is the disorder, Binging is your body fixing it. Structured eating is the medication"

heythere's picture
definitely about time and

definitely about time and patience. if you read a lot of other stuff on this site, youll figure out that it takes MONTHs of 'normal' eating to tame the binging/hungerpangs/cravings and feel satisfied after a good average meal

JoBlogs's picture
good thread guys, thanks for

good thread guys, thanks for this, I read it with much interest xxx


anonymous.'s picture
I struggle with the same

I struggle with the same thing. My counselor told me to try to scaling my hunger level on a scale of -5 to 5. -5 being starving, 0 being neutral, and 5 being overstuffed. Try to eat to a 1 or 2. Eat until you are not hungry, not until you are full. Remember your body doesn't register that you have had enough for about 20 minutes, so it never hurts to wait :) You can ALWAYS get more, but when recovering, you don't want to go back :)

Also try using the HALT method.
Ask yourself if you are:

H - Hungry
A - Angry
L - Lonely
T - Tired

The 4 main triggers for being hungry. I also add an S so it becomes HALTS haha, because being sad is accountable for feeling hungry, Sometimes you might even be thirsty! A lot of the time the body misinterprets being thirsty for being hungry, so try drinking some water or tea first if you think you might only be emotionally hungry.

Remember how long it has been since your last meal/snack. Hunger pangs usually attack you about an hour and a half after you eat, but you're supposed to eat every 2-3 hours, so after a balanced meal or snack, rethink if you're actually hungry.

When you "feel" hungry, try to figure out if you are emotionally hungry, or physically hungry. This is a great site for helping you decide, and it has helped me a lot :D

Good luck!!

roma105's picture
Using the satiety scale has

Using the satiety scale has really helped me to know when to stop (with practice!). The scale i use is from 0 to 10 and throughout the day, I think about where my hunger is on the satiety scale. With practice I know what level i should be before a meal and after a meal. One tip i read on a post on this website, is that you should stop eating when you could still have a full glass of water afterwards without feeling full. Coincidentally, before I read that post, I also developed a similar habit. I have a large hot herbal tea after every meal. Having a tea represents the end of my meal and because the tea is so hot and it takes me about 15 mins or longer to drink, this is in sync with the time it takes me to realise i'm full. Hopefully this can work for you. x

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