Principle 5: Feel Your Fullness
🍴 Feeling your fullness sounds easy enough, but it can be challenging if you haven’t quite worked through principles 1-4.
🔹 For example, if you’re in the habit of not honoring your hunger, you may always be so hungry that you can’t stop eating even when you’re full.
⭐️ But if you’re ready to bring more awareness to your fullness, here’s a scale that may be helpful.
⬆️ NOT FULL
1. Completely empty
2. Need lots more food
3. Still pretty hungry
4. Took the edge off
5. A little full
6. Slowing down
7. Comfortably full
8. Overly full
⬇️ VERY FULL
🍽 Finishing at a “7” is typical for an intuitive eater, but even intuitive eaters might not land there every time for various reasons and that’s totally normal.
🤔 One way to tell when you’re approaching fullness is to pay attention to your taste buds. In general, once a food stops tasting so great, you may be approaching fullness. This ISN’T a rule to stop eating, but it can help you to remember to pause and check in with yourself, and see where you are on the fullness scale.
Questions to get you thinking:
😮 If I’m ravenous when I begin eating, how does this affect my fullness?
📺 Is it hard for me to notice my fullness levels in particular environments? (Eating in a restaurant or in front of the TV)
💭 What does comfortably full feel like for me? (This sensation is highly individual)
🤔 Can’t stop eating even when you’re at an 8-10 on the fullness scale? Ask yourself:
❓ Have I been restricting my eating?
❓ Am I using foods to cope with emotions? (will cover in principle 7)
❓ Do I believe it’s bad to “waste” food? Or maybe I had well-meaning parents who encouraged me to “clean my plate?”
❤️ I hope this post helps create awareness around feeling your fullness. Give yourself time and compassion as you process this principle. If you’d like more support, check out my website to learn more. [Link in bio]
🤗 And stay tuned for Principle 6: Discover the Satisfaction Factor