Principle 5: Feel the fullness

Welcome to day 5 of the series! I’ve enjoyed reading your comments. Your insights & questions are a helpful way to learn from & support each other on this path. ⁣

PRINCIPLE 5 FEEL YOUR FULLNESS⁣

Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is. ⁣

Remember, there is no failing in Intuitive Eating! At times, we eat beyond fullness. At times, we engage in distracted eating. This principle is about connecting more deeply with your body’s signals, not about perfection. ⁣

THE PRACTICE ⁣

  • I invite you to inventory when you most often engage in distracted eating. Do you eat while watching tv, scrolling through IG, reading a book, or driving? How do these activities interfere with your ability to be present & connect with your body to feel your fullness? ⁣

Meal Immersion⁣

Remember to approach your thoughts with curious awareness rather than with critical judgment. Be patient and gentle with yourself. ⁣

  • Plan a time to enjoy a meal in an optimal environment. The idea is to create a space that is pleasant & free from distraction (to the degree it’s possible). I encourage you to turn off electronics, eat while sitting down. This is a powerful way to reconnect with your body— it’s sacred time.⁣

Pause in the middle of your meal & check in: What’s your taste experience? Are you hunger cues starting to fade? Are slight signs of fullness beginning to emerge? Continue eating until you feel comfortably full. What sensations do you feel in your body?⁣

3-Bite Option⁣
If sitting for an entire meal without distractions is nearly impossible—try my 3 bite check-in. Upon the 1st bite, just note how you feel overall: pleasant, unpleasant, or neutral? In the midst of the meal, pause for the 2nd bite—how’s the taste and is there any emerging fullness? Upon your last bite of food, rate your fullness—is it pleasant, unpleasant, or neutral?⁣

  • Bonus practice: Try eating a meal with your non-dominant hand. This exercise immediately disrupts our habits, forcing us to pay closer attention. ⁣

Keep in mind, that In the beginning—feeling our fullness requires practice, patience, & intention. #interoceptiveawareness


Evelyn Tribole, MS, RDN, CEDRD-S

Evelyn Tribole, MS, RDN, CEDRD-S is an award-winning registered dietitian, with a nutrition counseling practice in Newport Beach, California. She has written nine books including the bestsellers Healthy Homestyle Cooking and Intuitive Eating(co-author). Her newest book is the Intuitive Eating Workbook:Ten Principles for Nourishing a Healthy Relationship with Food.

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