Key Takeaways
- Physical signs of fullness can be overshadowed by factors such as emotional eating, large portion sizes, and the high palatability of foods, which can all lead to overeating even when you feel full.
- To prevent overeating, eat at regular intervals, eat enough calories, stay hydrated, practice mindful eating, and pay attention to your hunger and fullness cues.
- A dietitian can assist with overeating struggles by creating a customized nutrition plan, offering education on portion sizes and nutritional content, and providing behavioral counseling to address underlying psychological issues related to overeating.
Updated By Heather Smith, RN, BSN
In this day and age, when eating is not only a necessity but also a source of comfort, leisure, and social activity, it’s easy to ignore the signs of satiety and eat past being full.
Several hormones from your digestive system regulate feelings of hunger and fullness by communicating with your hypothalamus (an area of your brain that controls hunger, mood, body temperature, and heart rate).
This article addresses the common hurdle of knowing when to put your fork and spoon down by discussing signs of fullness, why people overeat, and how to stop eating when full.
{{splash}}
Physical Signs Of Fullness
Ghrelin, also known as the “hunger hormone,” levels start rising in your bloodstream before a meal, letting you know your body is hungry.
As you eat, ghrelin starts to decrease while leptin, another hormone, increases, signaling that you are getting full.
As you feel full, your stomach becomes content and hunger pangs disappear. You may also feel a certain heaviness or pressure in your stomach, indicating that your stomach is reaching capacity.
These feelings are often accompanied by a slowing down of your eating pace, and you may notice the foods are not as tasty as when you first started eating.
Your thoughts may become better focused and less about food cravings, and you may feel a surge in energy or, on the other hand, be a little sleepy.
Overeating can lead to uncomfortable feelings of fullness, such as:
- Painful and bloated stomach.
- Nauseous or sick feeling in your stomach.
- Feeling significantly tired.
Physical Fullness vs Satiation
Physical fullness and satiety are related concepts that represent different aspects of eating.
Physical fullness is a more immediate sensation, primarily reflecting the volume of food filling your stomach.
Satiety, on the other hand, is a longer-lasting feeling of satisfaction and lack of hunger after eating and is influenced by the types of foods you eat. For example, eating protein and healthy fats helps you feel satiated for longer.
When there are problems with the digestive system, such as a gastric obstruction, heartburn, peptic ulcer, or other cause, an individual can feel early satiation without actually filling their stomach.
If you feel this way frequently, it’s suggested that you discuss this with your medical provider.
Why Do I Overeat Even If I’m Full?
Overeating, despite feeling full, is a common experience that can stem from various factors.
For example, emotional eating occurs when people find comfort in using foods to manage their emotions.
Stress is a common emotion that may induce overeating.
Eating when bored is another type of emotional eating.
Boredom eating is when you find yourself eating simply because there is nothing else you want to do.
Sometimes, it’s easy to overeat when you’re served large portions, are in a social setting where others are eating, or the food is delicious and hard to stop enjoying.
Not eating a balanced diet can also make you quickly get hungry after eating. It’s important to include high-fiber carbohydrates, protein, and fats to help you feel for longer to prevent overeating.
Research suggests that people who consume highly processed foods tend to eat more and gain more weight than those who eat whole and minimally processed foods.
Some people may experience binge eating disorder, which is when a person frequently eats large amounts of food rapidly until they are sick to their stomach.
How To Stop Eating When You’re Full
Stopping eating when you’re full is a matter of tuning into your body’s hunger and fullness cues. Below are a few strategies to help you stop eating when you need to.
Eat At Regularly Spaced Intervals (Don’t Skip Meals!)
Eating at regularly spaced intervals is an important strategy for managing hunger and preventing overeating.
Skipping meals can cause you to become extra hungry which may lead to eating faster and consuming more than what you need in a short time frame.
When you eat at regular intervals, your body is consistently receiving a supply of energy, which can help maintain your blood sugar levels and prevent intense hunger pangs.
{{local}}
Balance Your Meals And Snacks
Balancing your meals and snacks involves including a variety of nutrients in each meal to ensure you’re getting a well-rounded diet. A balanced meal typically consists of:
- Fruits.
- Grains.
- Vegetables.
- Protein.
- Dairy.
- Healthy Fats.
By incorporating a mix of these foods into your snacks and meals, you’ll more likely feel satisfied and full until your next meal.
Eat Enough Calories
Eating the right amount of calories throughout the day is important for maintaining your energy levels and preventing undernourishment, which may lead to extreme hunger and overeating.
Determining the right amount of calories depends on several factors, including age, sex, weight, height, and level of physical activity.
Always start your day with a balanced breakfast to help keep your blood sugar level.
Sometime midmorning, consider having a snack such as an apple with almond butter, or carrot sticks with hummus.
Eat a balanced lunch that includes foods from each essential food group. In the afternoon, give yourself another snack, such as a protein bar to help hold you over until dinner.
For dinner, make sure you eat a balanced meal that includes foods from each food group.
Drink Water Throughout The Day
Drinking water throughout the day is important for keeping yourself hydrated which impacts various bodily functions and overall health.
Water helps regulate your body temperature, maintain electrolyte imbalance, and get rid of wastes.
Becoming dehydrated will cause you to be thirsty, which can sometimes be mistaken for feeling hungry.
How much you need to drink depends on several factors, but in general, experts recommend getting between 91–125 ounces of water daily.
Savor Your Food
It’s easy to get tempted into multi-tasking while eating and spend little time enjoying your food.
Mindfulness eating involves being in the present moment while eating and paying close attention to how your food affects the senses. Research suggests that eating this way can help prevent overeating.
To practice mindfulness eating, try incorporating some of these tips:
- Before eating, ask yourself if you are truly hungry.
- Eliminate distractions by turning off your TV, laptop, and putting away your phone.
- Choose foods that are both nourishing and satisfying.
- Be present in the preparation process of the food, acknowledging the effort it took to prepare.
- Serve yourself enough food to fulfill your hunger and no more.
- Eat slowly and savor each flavor, color, texture, and smell.
- Check in with yourself while eating and notice your cues of feeling full.
- Take the time after the meal to reflect on your experience.
Pay Attention To Hunger And Fullness Cues
Hunger and fullness cues are your body’s natural way of telling you to eat or to stop eating.
Over time, we can learn to ignore these cues.
A great way to start listening to your cues is to rank your fullness and hunger on a scale of one to ten.
A score of one on the hunger scale indicates you are so hungry you feel dizzy, sick, and empty, whereas ten is beyond full, stuffed to the brim, and also feeling ill.
Rating your hunger before eating is a mini-assessment to help you decide if it is time to eat.
Generally, most people eat when they rank themselves a three to four and stop eating when they reach between six to eight.
This helps prevent getting too hungry or too full.
Takeaway
Learning to recognize and honor your body’s satiety signals is an important step towards stopping your food intake when you’re full.
By implementing strategies such as eating at regularly spaced intervals, balancing your meals with a variety of nutrients, consuming the right amount of calories, staying hydrated, and engaging in mindful eating practices, you can tune into your hunger and fullness cues.
These techniques not only aid in preventing overeating, but also contribute to more stable energy levels and overall wellness.
How A Dietitian Can Help
If you find yourself constantly overeating and need help making changes, consider working with an expert.
A registered dietitian (RD) is a trained health professional who can help you discover methods to stop overeating while helping you meet your nutritional needs.
If you struggle with binge eating, connect with a Nourish dietitian who specializes in these behaviors to help you make sustainable changes.
Find a dietitian who accepts insurance through Nourish.
{{splash}}
Do you have any of these insurances?
