Learning to stop eating at 80% full is something I preach pretty religiously to our clients.
Creating the habit of not overeating to the point of feeling stuffed and uncomfortable will have a major impact on your health.
A simple hack to help you learn what 80% feels like is the Eat and Eat Again Rule.
This rule states:
“You can eat as much as you want at any given meal, but you need to be able to eat that exact same amount of food 2 to 3 hours later.”
The key is to be honest with yourself. If you are, this strategy is wildly effective because it curbs how much you can eat at any given meal.
Let’s say it is 2 p.m. and you’re really hungry. Eating an entire pizza may seem like a good idea on a day where breakfast and lunch were skipped, but could an entire pizza be eaten 2 to 3 hours later? I’m going with no, and thus eating an entire pizza violates the Eat and Eat Again Rule.
- The Eat and Eat Again Rule forces you to tap into how you are feeling when you are eating while also projecting forward to how you expect to feel.
- This is a level of awareness around food that essentially NO ONE has. When you do this, portions take care of themselves.
- Following the Eat and Eat Again Rule will help curb calorie intake without counting calories and without giving too much in-depth thought to the process.
Good nutrition doesn’t need to be difficult. Use the Eat and Eat Again Rule to help control portions and calories.
Keep moving,
Coach Dom
