We all know to avoid overeating. We're told to "listen to" our bodies. But what does that really mean? How do you know when you've had enough? When do you stop eating? Fortunately, your body has a few ways of letting you know. Here's how to tell
if you're full:
The Feedback Mechanism
It takes 20 minutes for your brain to respond to the signals from your stomach that indicate it is full. One of the things your body does is expand the walls of the stomach which indicates to your brain that you are full. Another way your body signals fullness is through the hormone ghrelin. Ghrelin signals hunger and there is a reduction in it when you eat food which makes you feel satisfied. This is, of course, a simplification of the system as there are a number of things that can impact how full you feel. These things include portion size, emotional state at the time of eating, whether or not you like the food, and how the food looks and smells. These factors, combined with the social setting of a meal, can lead you to overeat.
Here are the two signals you should look for to avoid going overboard at the table:
The taste of the food will change
Digestion begins in your mouth when you chew your food. Your saliva contains chemicals that not only start to break down the food but send signals to your brain to prepare the stomach to begin secreting digestive juices.
When you are full, your stomach lining begins to stretch which sends a signal to the brain. That signal is then relayed from the brain to your mouth. Your taste buds respond by no longer picking up the taste of food. It is a subtle change but one that can be caught if paying attention.
The best way to catch it is to eat slowly. It will prevent you from overeating and will help your digestive process move along smoothly.
The sensation of being full
When we sit down, we compress our stomachs. Since most of us sit down to eat, this makes it very difficult to tell if we are full or not. But you can avoid this quandary. Stand up, mid meal, and see how you feel. If you are comfortable but not overfull, you've eaten enough. Remember, if you stand up after your meal and feel full and bloated, you've eaten too much. Use it as a benchmark of what should be avoided in the future.
What tips and tricks do you have to avoid overeating? Share them with us!
Source: The Health Site
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