1 Amazing Way to Know You Ate Enough
©Ali Inay 2015

It’s not rocket science to understand that no matter how much you work out sat the gym if you’re overeating and eating the wrong things all of your hard work will have little to no result on weight loss or health. America was known as the fattest country until Mexico beat us last year. Although Mexico is new to this title America has owned this title for years.

America is known for its incredible food. We love burgers, steaks, fried food and I want to blame the fact that we are so open to every culture that we have so many food options to choose from. In New York City it doesn’t matter what block you live on you will not be less than 3 blocks away from pizza, Chinese food, Italian, fast food, or an Indian restaurant. It’s so easy for us to get to dessert and it also doesn’t help when locals make their own churros and sell them on the streets and in the subway for just a dollar.

Food is everywhere and so some of us may find it hard to control our portions. I know that when I’m in a period of depression or on my actual period I will eat a bit more to make me feel better about how I feel during those hard times but others of us were taught from a very young age to eat whatever you want. We even have picky children who won’t eat vegetables in America. How could you not like certain foods!? I’m kidding there are definitely some things you can’t catch me eating.

Another set of people eat right daily and they eat a lot of vegetables and fruit with meat. They are light on bread and very light with dessert but they don’t proportion their meals correctly.

I know that as Americans our portions are out of control but I don’t carry measuring spoons with me at every restaurant I visit. How am I supposed to know if I’m eating too much or too little?

There has to be another way, and there is. Your body has a natural way of telling you that you’ve had enough food and that it is time to stop.

I don’t want to spill the beans just yet.

Before I share the natural way of doing things I will let you know that counting your calories is the hardest way to do things. Everyone needs a specific amount of calories to live and a specific amount to not eat to lose weight. Technically, if you don’t eat 500 calories a day, in 7 days or a week you’ll lose a pound from burning 3,500 calories which are also equal to 1 pound.

Let me explain that watching your calorie intake is annoying and most of the time you miss the gum you ate, the fry you stole at lunch from your friend’s plate and the Hershey Kiss your friend gave you at work. That’s why counting your calories on your own won’t give you an exact number.You also have to take into account that you’re trusting a company to give you the right amount of calories for the food they create.

What I mean by that is that it wouldn’t be hard to believe that McDonald’s rounds down the calorie amount it advertises its burgers from so that you think you’re taking in fewer calories than you actually are. Hopefully, a McDonald’s representative doesn’t read this article and ask me to  take it down.

You might be at the point where counting calories ain’t working for you and you think you’re dieting and eating the right amount of things but you see no progress with your weight. I want to say that you shouldn’t quit!

Here’s the trick!

Whenever you eat have you ever stuffed yourself so bad that you got to the point where you may have wanted to throw up? Do you know that your stomach hates when you do that? It takes 20 minutes for your stomach to send a signal to the brain to tell you that it’s full. In twenty minutes, I can eat another plate at the buffet.

Your stomach is a slow organ. Your stomach takes minutes to communicate and hours to digest but it does communicate with you through your diaphragm. Your diaphragm is a muscle under your lungs. The diaphragm is what pushes your lungs to breathe in and breath out. Do you know what organ is under the diaphragm? Your stomach.

What your stomach does is (I don’t know exactly how) that before it can send a signal to your brain it kicks your diaphragm and makes you take a deep breath while you’re eating to state that it has had enough food.

To be clearer, have you ever eaten and after a couple bites have to take a deep breath? You don’t choose to take that breath, it just happens. It’s a large breath the happens while you’re eating and it’s that breath that tells you that you need to stop.

Take a moment to study your breathing at dinner and eat a little slower. Pay attention to that moment you take that deep breath. It happens every time you eat unless you are undereating or eating a snack. When you’re eating a meal you will take a big breath and you will feel full. Many people take that sign to keep eating because they’re almost full when actually that’s when you have to stop eating.

Anything you eat after that deep breath is extra food you don’t need.

It takes time and practice but once you get into the habit of eating to that breath your stomach will get smaller and will tighten. You’ll need less food and you’ll feel that you’re full and not stuffed. You’ll even begin to hate being stuffed. I feel heavy and gross when I get stuffed. I also know that I ate way past my limit and I should’ve stopped eating when I took that deep breath.

I hope you find this of some help. It’s amazing that your stomach uses another part of the body to let us know when we have had enough. We can stop eating extra food if we listen to our body give us direction on how much to eat.

Yessenia is a compelling and innovative program and operations manager who uses her 5+ years of experience in operations management and graphic design to determine small business needs in the areas of inventory costs, labor expenses, P&L, COGs, marketing, and graphic design to create and manage profitable plans for small businesses and individual projects. She is the Owner and Founder of Tru.Works.
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