Re: Obvious Full Signals

[Guest guest]

Hi Laurie: I suspect that my obvious 'full' signals are related to years of

stomach pain from food allergy reactions, celiac disease and intestinal

infections. Before my diagnoses, my stomach hurt after eating almost any amount

of food (but especially undiagnosed food allergens). So I avoided eating as long

as I could (to avoid pain), until the pain of hunger seemed worse than the pain

of digestion. As I resolved each source of stomach pain by abstaining from

diagnosed food allergens, treating intestinal bacteria, parasites and fungus and

taking betaine hydrochloride to restore depleted stomach acid, I experienced

more meals which did NOT cause immediate pain. So I realized that without the

allergen, digestive and infection issues, I caused my own discomfort by

overeating.

After working so hard to eliminate pain from allergens and infections, I

realized overeating to the point of discomfort was counterproductive. After all,

the point of eating was to feel better by relieving hunger, NOT feel worse by

overeating. So slowly I learned to recognize 'not hungry anymore', 'just

enough', 'satisfied', 'slightly full', 'comfortably full', 'obviously full' and

discomfort from overly full. Perhaps my motivation to avoid causing myself

unnecessary pain made me listen carefully to what my stomach told me as I ate.

Because I didn't want to waste food, I learned to serve myself 'comfortable'

portions based on my experiences with comfortable and uncomfortable eating

experiences. However, I still overestimate how much I can comfortably eat at

some meals. Nevertheless, I did better today at Thanksgiving dinner than I have

ever previously done with listening to and obeying my 'stop eating' cues.

SUE

>

> Hi Sue,

> You had so much determination to succeed at this; that's very inspiring.

>  

> I really like that you made foods that you could eat but that wouldn't create

a problem for you.

>  

> I have to say I felt just a tinge envious when you said your getting full

signals are so obvious.  Mine seem like a teeny, tiny whisper and I have to pay

very, very, very close attention or I'll miss them.  Do you have any tips on how

to notice them more obviously?

>  

> Laurie

> >

[Guest guest]

Hi Laurie: I've also noticed that when I can stop eating at what I think is

'full' and feel overly full 20 minutes later. I suspect that happens because my

blood sugar rises much more slowly than my stomach expands as I fill it with

food. 'Satiation' requires both slight stomach distention plus blood sugar rise,

which tells us that we no longer need more food to stop hunger signals. If I eat

SLOWLY, my blood sugar will rise at about the same time I fill my stomach enough

to sense distention.

You're absolutely correct in that you need to PRACTICE, PRACTICE, PRACTICE

listening to your stomach cues and stopping as soon as you feel 'satiated'. You

might also change your definition of 'just enough' or 'full' over time. If you

were accustomed to overeating for awhile, 'full' might mean slight discomfort

initially. As you practice listening to your cues and stopping, you may choose

to stop sooner and change your definition of various sensations.

I practiced overeating (and bingeing) for many years (about 40). So I'm not

surprised that I needed 7 years to learn to stop eating at 'just enough'.

Practice makes progress!!

SUE

>  

> I can notice " just satiated " if I pay super close attention, and that's what

I've got to do every time I eat.  The problem with me is, if I'm not paying

close attention and I miss the signals, I can eat A LOT more before I feel that

overfull/stuffed feeling; Sometimes it seems like that stuffed feeling is

delayed.  Like yesterday at the restaurant, I ate way less than previous

Thanksgivings, but definitely went to an 8 on the scale and felt over-full

afterwards.  But I didn't feel it as I was eating; I didn't notice it til about

20 minutes later.

>  

> But if I pay super close attention, I'm managing to stop at about a 5.5 or 6

most times which for me is A LOT less food than I used to have in a sitting, and

still enough that I don't leave the table hungry.

>  

> I think I'll pick up the signals better with more practice at it.

>  

> Laurie

>