1st habit is: Eat slowly and stop at 80% full

Eating until completely full can present challenges to leanness, performance, and health.  It takes about 20 minutes for our stomach to tell our brains that we are full and no longer hungry.  This lapse in time, in which we continue to eat and await the “full” signal from our brain, can add up to a slew of unnecessary consumed calories.  Your goal should be to make your meal last 15-20 minutes. Sounds easy, right?   Have a seat, set a timer, put electronics away, and tune into your meal and company.  Be mindful, chew, taste. Put your fork down between each meal and take a drink of water every 3rd bite.  As you slow down, you'll be better able to gauge fullness.

You should stop eating at 80% full.  This will also not be easy.

Try to keep this "how you should feel after eating timeline" in mind:

  •   0 hours (immediately after eating):

    • probably still a little hungry  

    • If you're a fast eater, wait 20 min to get anything else.  

  •   1 hour after finishing:

    • satisfied, no desire to eat

  •   2 hours:

    • may start to feel a little hungry, but it's not overwhelming

  •   3 hours:  

    • time to eat next meal, 7-8/10 on hunger scale.  

    • Not really hungry yet? You may have eaten too much prior.

  •   4 hours:

    • "I'm so hungry, I could eat anything".  

    • Be careful!  This is when our eyes get bigger than our bellies.  

Additional benefits of eating slower and stopping at 80% include improved digestion, better performance with exercise, and better sleep.