How to Know When to Stop Eating

OK, this is an important topic. There are many techniques. Estimate the proper servings (better is to actually measure, but most can't carry measuring cups around with them), and eat the serving you're supposed to have. WW uses the hand to estimate the proper serving of meat (the palm of your hand is 4 - 5 ounces) or a teaspoon of something (the tip of your finger). I think it's important to figure out what normal satisfied feels like, not stuffed, but not still hungry. Many overweight people have problems with this - their feeling of fullness is off, or not working properly. Also, consider the "if it's good, I'm going to keep eating it" syndrome. If you cook extra portions, put those away up front. At restaurants, divide up the oversized portions and only eat half. Take the rest home. Also, consider the emotional eating as in "I need to eat this to feel better." It's good to find something else to substitute for eating, like exercising or a favorite hobby. It's important to pour out a serving of whatever it is and not eat from the package. Also, consider mindless eating, such as that in front of the TV or in the car while doing something else. An important technique is to eat only at the table (not in front of the TV). Also family style is bad because it encourages seconds. Put the serving on your plate, eat it, then wait 10 minutes to see if you really need something else. Also, it's important to eat slowly and mindfully, enjoying every bite.

Sue