How To Tell When Your Stomach Is Full

While careful dieting often seems like the only way to restrict the amount of food you eat, your body is actually equipped with a built-in satiety meter that signals when you're full so you stop eating. Unfortunately, the process by which the brain detects satiety is often ignored in favor of binging or thoughtless eating. By giving your body time to recognize the sensation of fullness, you'll naturally know when to stop eating to reduce your overall caloric intake without restrictive diets.

Step 1

Eat more slowly, allowing your stomach to send the message to your brain that you're full. According to "Family Doctor" magazine, it takes about 10 minutes for your brain to receive the message that you're full to feel satiated. If you eat too quickly, that message is obscured, leading you to overeat in the course of 10 minutes. By taking your time and enjoying the taste and texture of your food, you eat more mindfully and give your body the chance to employ its natural caloric restriction processes.

Step 2

Ask for a starter before you begin eating your entree. By beginning your meal with a healthy appetizer, such as a salad, soup or steamed vegetables, you'll fill your body with healthier options and kick start the process by which your brain recognizes your stomach as full. You'll fill up on healthier options and feel fuller before eating all of your entree.

Step 3

Purchase smaller plates for everyday eating. In his book, "Mindless Eating: Why We Eat More Than We Think," director of the Cornell Food Lab Brian Wansink points out that subjects he studied in Chicago reported feeling full when their plate was empty. The larger the plate, the more it took to make them feel full. By using smaller plates, you rely less on your utensils and more on your body to tell you when you're full.

Step 4

Drink water with your meal, taking sips between bites. Not only does drinking water help you to slow down and eat more mindfully, but it helps to build volume in your stomach to help you feel fuller, faster. This is especially effective when you're trying to reduce your caloric intake without restricting yourself completely.

Step 5

Eat without distractions. Sitting in front of the TV, computer or eating in the car leads you to overeat because you're not in tune with your body. Instead of waiting for the cue that you're full, you continue to overeat with your mind elsewhere. Make mealtimes a special time, where you slow down, taste your food and relish your body's natural ability to feel satisfied.