The Breakthrough Emotional Eating Podcast

BEE #132: From Full To Satisfied: The Habit That Will Change your Weight

• Kristin Jones

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Ever wondered why you overeat even when you're not hungry? This week on the Breakthrough Emotional Eating Podcast, I will help you uncover the secrets your body has been trying to tell you all along. We’ll dive into the transformative practice of eating until satisfied rather than full—a subtle yet powerful change that can revolutionize your relationship with food. By understanding the signals of satiety your body sends to your brain, you can prevent overeating and avoid excess fat storage. Through real-life success stories, I’ll show you how clients have achieved sustainable weight loss without feeling deprived or restricted.

Ready to enjoy your meals without the guilt? Join me as we explore the principles of mindful eating, a practice that encourages staying present during meals and recognizing when to stop. By implementing simple, actionable strategies, you’ll learn how to avoid emotional eating and improve your digestion and overall well-being.

Plus, I’ll introduce you to my free "Food Freedom" course, a resource designed to guide you through this journey step by step. Click here, sign up, and start transforming your eating habits today!

Connect with me online:

1. Instagram: https://www.instagram.com/breakthroughemotionaleating/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44
3 . Website: https://www.kristinjonescoaching.com

If you want to learn more about a non-diet approach to weight loss, get my FREE Stop Dieting Guide. Go to https://go.kristinjonescoaching.com/stop-dieting-guide

Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.

If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts and feedback. Your support means the world!

Speaker 1:

Hi and welcome to the Breakthrough Emotional Eating Podcast. My name is Kristen Jones and thank you so much for joining me this week. I have a very different idea about how to lose weight as an emotional eater and get your emotional eating under control and manage it. It is not through dieting and manage it it is not through dieting. I have some pretty simple but I think they're pretty surprising strategies that I ask people to use and it has helped all of my clients lose weight and keep it off One of the most important things that I think someone can do if they want to successfully lose weight and learn a strategy that will help you keep weight off, possibly for the rest of your life, and you get to control it and you don't have to change anything.

Speaker 1:

You're eating and you don't have to exercise a bunch and you don't have to restrict yourself. Now that is what we're going to talk about today. You should start thinking about eating to satisfied instead of eating to full. Most of us have been asked the question when we were young are you full? That's always been the question that you've been asked, and if you were full, that meant your meal was over. I want to challenge that and I want people to start thinking about eating to satisfied instead. Now, why do I think you should eat to satisfied as opposed to full?

Speaker 1:

Well, one of the things that is most challenging for emotional eaters is how to end a meal and how to know when to stop eating. I know for me years and years and years. I would eat up until I went to bed and the only thing that stopped me from eating was going to bed because it was late and I needed to get up to go to work. The next morning. I would eat from the moment I got home from school until I went to bed. I didn't know when I was full, satisfied, I just ate and kept eating and then somehow I would stop, and this went on for years. I never learned how to eat a meal and then be done. I wanted to keep eating throughout the entire evening the entire time that I was home, wanted to keep eating throughout the entire evening the entire time that I was home, and that is what caused so many of my issues with emotional eating and just feeling so out of control around food.

Speaker 1:

So learning to end a meal and end a meal feeling satisfied instead of full is hugely important when it comes to that management piece of your relationship with food, but it also is the main culprit and the main thing that causes people to gain weight. Your body, my body, knows exactly how much food it should be having in order to maintain weight or lose weight, but most of us don't know when to stop because we've lost our innate ability. We were born with the ability to be able to know when we were hungry and then stop when we were satisfied. Know when we were hungry and then stop when we were satisfied Not necessarily full, but satisfied and it has changed for most people over the course of their life. Why is it so important to weight loss? Again, your body knows exactly how much food you should be eating.

Speaker 1:

There is a bigger issue for people who are overweight. There's a bigger issue with eating too much food as opposed to the kind of food you're eating, and all of that kind of goes together. It all kind of wraps together in the program that I have and in how I help clients, because I don't believe that you should dramatically change what you eat in order to lose weight, because I teach about your brain and how your brain will resist having to give things up. It will resist and fight against deprivation and restriction, and that, pretty much, is what a diet is. And so I go the opposite. I allow people to eat whatever they want, but they learn this one specific strategy and this one specific habit, and that is to eat to satisfied instead of full.

Speaker 1:

What is it? What is it and why do we need to do it? We need to be eating to satisfied because your body, as well as mine, the human body, has receptors and has nerve endings and sends messages all throughout the day and every time you eat, your stomach has all of these receptors and it recognizes when it takes in enough food, enough food that it needs in order to sustain itself. And then it will send a message back to your brain to tell your brain okay, we've had enough, stop eating. Unfortunately, it takes some time for that to happen. It can take anywhere from 10 to 15 minutes for that message to be sent from the stomach to the brain and for you to realize, oh, I should probably stop eating after your meal, after you think you're, you think you may be full and comfortable, and you say, okay, I can stop eating now. But then 15 minutes later goes by, you haven't eaten another bite of food and suddenly you're so full and that's what happens is, if you stop at full, you're going to be stuffed in 15 minutes. That indicates that you've taken in too much food and that, regardless of what kind of food it is, it's still too much for your body to process and your body will store some of it as fat.

Speaker 1:

So it really there is not as much of an emphasis and I don't emphasize at all that you have to give up foods that you enjoy, because I believe, and based upon the work that I've done with my clients, I believe it's more important to deal with the psychological and the mental aspect of being able to eat, have the freedom to eat the foods that you want, and not be in this state of deprivation and restriction and feeling less than because you don't get to eat what everybody else gets to eat. That is 10 times more damaging and it's the reason why people gain weight back, because they don't want to live their entire lives without ever having a cookie. That is no way to live. I think we all know that that is no way to live, so I will not advocate that and I will advocate people eating to satisfy and how that works to keep your body receiving the amount of food that it needs to receive to survive and to feel good. Receiving the amount of food that it needs to to receive, to survive and to feel good, and that will help you naturally reach your natural and ideal weight.

Speaker 1:

So how does this impact emotional eating? How does learning how to eat to satisfied, as opposed to eating to full, how does that impact emotional eating? Well, emotional eating is so driven by emotions and feelings, and when you eat to satisfied and you go into a meal knowing that you want to stop at the right time so you don't take in too much food, you have to be present, and being present is the first and major step in managing emotional eating, because you're not mindlessly eating, you are focused on what's going on, on your emotions, on how you're feeling, and you're very much in tune with your body. And so learning how to eat to satisfied goes hand in hand with learning how to manage your emotional eating and manage your relationship with food. So doing one will help support the other. Both of these things support each other.

Speaker 1:

So it's so important, if you want to manage your emotional eating, that you learn how to eat to satisfied. Now, how do? In fact, do you do it? How do you eat to satisfied? Well, the first thing that you need to do is you need to tell yourself ahead of time that that's what you're going to do, and you're going to do it at all three meals. You're going to be present, you're going to pay attention to what you're eating, how much you're eating and the feelings that you have in your body as you consume. Whatever it is that you're eating, and it goes hand in hand with the desire and the need to eat what you love, not eating foods that are diet, foods that are going to help you lose weight, because that doesn't work and that's a different topic for a different podcast.

Speaker 1:

But for today's, you really want to again stay focused, stay present and tell yourself we are going to eat to satisfied. We are going to stay focused yourself. We are going to eat to satisfied. We are going to stay focused and we're going to stay present and we're going to pay attention to what our body tells us and how it tells us it's feeling as the meal is going on. So that's the first thing you have to tell yourself ahead of time that this is what you're going to do. And then, when you get to your meal you need to really pay attention to how am I feeling emotionally? Do I have anything that I'm upset about that I maybe need to either process or I may need to just kind of put aside while I'm eating, because we don't want to eat in an emotional state, because that will kind of create a little bit more of a tendency to go down that mindless eating and emotional eating, if you have something on your mind that is upsetting, that's taking you away from being present. So being present is really that presence is really important. But also paying attention to how you are feeling emotionally in that moment. Now the major thing that I ask my clients to do when they are trying to learn how to eat to satisfied and it is a process.

Speaker 1:

It takes practice, lots and lots of practice, and we have lots of time to practice because we eat three times a day, so that makes sense. We can practice every day. Some days are better than others, but we always keep trying. The most important thing you can do to try and catch when that moment is that you need to stop. The thing that you need, that you must do is you must slow down your eating. You have to slow down and not eat as fast. Then you can catch the cues that your body is sending you, that it's letting you know it's what we're starting to get. We're starting to come to that point where we have enough food. It's time for you to stop. And so practicing, paying attention as you're eating, paying attention to you actually consuming the food, and then taking that and realizing, okay, how do I feel? Is this a moment where I should be stopping? And I will feel amazing in 10 or 15 minutes when my brain actually gets that signal that tells me it's time to stop eating, because I haven't gone too far In my program. Stop Dieting, start Feeling.

Speaker 1:

I have a portion of my course that explains exactly how I ask people to move through their meal and eat their meal, and it 100% always gives them the cue of when it's time to stop and when it is time to push your plate away and to end your meal. And that format really allows you to be again totally present totally present with the people that you're eating dinner with, but also present with yourself and allows you to move through, getting to that point where you recognize, okay, it's time for me to stop and I haven't eaten too much. That's the most important thing is we have to remember again our body to know exactly how much food it needs, and it will let us know when it's time to stop. We just have to pay attention to that and that is one of the major things that I teach. And it does take, it is a process, but it is so rewarding when you can recognize and you can get a handle on that Because, again, not only does it support your management of your emotional eating, but it helps you eat less food, which in turn, will help you and guide you towards losing weight and being at the weight that you want to be at. So it's really, really exciting.

Speaker 1:

But going slowly and eating slowly is absolutely paramount and very, very important habit to get into. I actually, in a previous program that I ran, I actually, in a previous program that I ran, I would have my clients time themselves right at the beginning and see how long it took them to eat. Most people take them anywhere between three and four minutes to finish a complete meal. That is entirely too fast and your body again just isn't able to catch up. And your body again just isn't able to catch up. Also, you have more of a tendency to get some type of digestive disruption and that is going to slow down your digestion, slow down how you feel. It's going to disrupt how you feel and it's going to make you really uncomfortable. And when you're uncomfortable you have a tendency to eat more food because we think that's going to make us feel better and it absolutely will make you feel much, much worse.

Speaker 1:

Moving from the concept of eating to full and changing it to eating to satisfied really and truly starts up here, starts in your brain. It starts with you telling yourself I'm going to to eat dissatisfied. I'm going to listen to my body, I'm going to pick up on those cues that my body's going to send me and I'm going to stop early and I'm going to be able to, 15, 20, 30 minutes after my meal, feel just as comfortable. I'm not going to be hungry. I'm going to be just as comfortable as I was at the end of my meal because I didn't eat too much. When you wake up in the morning and you are kind of hungry, that's a good sign that you have eaten to satisfied the previous day, because when you wake up feeling sick in the morning, that's an indication that you've overeaten and you've eaten too much food. And again, don't care if it's really healthy, clean food or it's your run of the mill everyday meal. We have to focus on giving our bodies the amount of food that it needs and sticking with that and allowing ourselves to get into the habit of knowing how much food that is and then starting to practice when we stop and when we keep eating. So I hope that the idea this just plants the seed of the idea of eating to satisfied as opposed to eating to full Really really huge concept and one that I think is so incredibly powerful, and it has changed the lives for my clients as well.

Speaker 1:

Now all of this information is put together and packaged together in a free course that I have. It's called Food Freedom and it is an absolutely 100% free course. It's three videos and has so much information and gives you so many things that you can do to start to take your first steps towards managing your emotional eating and starting to lose weight. So if you would like to get access to this free course again, it's called Food Freedom If you would like to get access to this course, I will put the link in the show notes and you can just click on the link, you can sign up for free and start immediately. I hope that this episode has been helpful for you. I think it will really change your life. Maybe you can start moving from eating to full to eating to satisfied. I hope I see you again next week. Have an amazing week and take care.