3 EASY TIPS! | How To Stop Eating When You're Full

FINALLY! Feel comfortable and stop eating when full!
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Hey gorgeous humans!
In today’s video we are going to chat about how to stop eating when you’re full. Understanding hunger and fullness is a huge part of learning to live with no food rules and my approach to intuitive eating. First of all, eating past fullness is NORMAL in life! We won’t always be “perfect” and that’s okay. That is LIVING!
I decided to do this vlog-style and actually sit down for a meal with you and give you some real-time tips to stop eating when not hungry. Our bodies will let us know when they’ve had enough if we let them! Shocking, I know! So, if you’ve ever asked yourself “ why can't i stop eating when i'm full” then this video is for you!
I hope these tips are super helpful for you! Leave a comment with any questions or ideas for future videos that you’d like to see!
What's holding you back from intuitive eating? Take The Quiz! → bit.ly/NoFoodRulesQuiz
Listen to the podcast → bit.ly/TheSociEATyPodcast
Join The SociEATy → bit.ly/YTJoinTheSociEATy
Happy food rule breaking!
XOXO
-Colleen
Free E-Book (snag my hunger scale here!): The Ultimate 5 Step Guide To Food Freedom:
bit.ly/Ultimate5StepFoodFreedo...
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[@ishaahmed8540]

1) use hunger scale before, after and durning meal 2) look at your surroundings- “am I in a distracting environment” 3) mindfully eat- describe your food to yourself as you eat + does the taste of the meal change as you eat? 4) remind yourself you can always have more food, your eating intuitively and not restricting, #nofoodrules !! It’s not ‘now or never’, you can have what you want, when you want

[@athenaNS]

Thanks, I can't watch the video right now but I wanted to know what she says😊

[@JeanWu]

I really like what you said about it's normal to eat past fullness -- I do this sometimes and sometimes i'm like "is this a binge?"

[@ColleenChristensen]

So glad that was helpful! Such an important piece of info!

[@mcgil8891]

Same

[@Jleigh225]

Love this! I’ve started noticing that food tastes different throughout the meal. I was able to leave ice cream after the fifth bite just tasted like cold but the first bite was divine. In addition, I take time to look at my food and see if it still looks as appetizing as it did in the beginning. If it doesn’t and my tummy feels satisfied, I know I’m done.

[@summerbreezenight]

I was on diet for a year and it's difficult to undo the mindset. It's really helpful to know that I can stop whenever I'm no longer enjoying food and can come back to it whenever I want to. My hunger cues are messed up, so am using the hunger scales. The most difficult thing is not to feel guilty when eating a big chocolate cake, haven't tried cheesy creamy pasta for a long time. I have inherited hypertension genes, and because I'm menopausal, I would need to be careful of what I eat. It's difficult to balance between what I should/should not eat and what I want to eat.

[@golden0102]

that’s exactly what i needed. thank you so much for this. after years and years of struggling and wasting my time and life on overthinking about food i’m finally taking steps to free myself from it! and thanks to you i can feel the progress❤ my life is not the same after this even though i just started🙏🏼

[@abi5254]

wait this is so helpful.... i’m in recovery from anorexia (3 years strong!) but i still fell out of control around food and cant control myself around it. i deserve to feel satisfied sheet a met and not uncomfortably full and rushed

[@danifestit]

That’s great! It’s only my 4th day of recovery and I can relate to the control issues... I’ve been eating a lot more than I used to and it scares me tbh, but I know this is a part of the recovery process and I am deserving of food ☺️

[@asiadorsey7969]

Ugh, thank you so much! This is incredible, you don’t understand how much this was eye opening for me! Thank you thank you thank you!

[@somdrum]

Thank you for this vid, I needed it! This weekend I've been snacking nonstop - which I know is okay, but I'm finding myself not feeling the greatest because of it. Also, I loved that this video was a departure from your normal sit down videos, would love to see more like this in addition to more vlog style vids 😊

[@ColleenChristensen]

So glad it was helpful!

[@user-fi4rn6hr4r]

Thank you.i have anxiety and kind of worry to go hungry especially at work. This mindset will be a good exercise for an anxious person, maybe will help to spread it to other things in life.

[@ColleenChristensen]

You’re so welcome!!!!

[@carolineclark9929]

I had my dinner with you 😊 really enjoyed this video! Accessing how hungry you are beginning middle and end of the meal is such a good tip!!

[@ColleenChristensen]

Dinner date 😘😘😘

[@rachelhope3161]

Really love your videos and hope I can share what I’ve learned with my daughter. I’ve struggled with night time binge eating most of my life and would feel so empowered if I could tame my addiction. Really love the idea of intuitive eating and have begun the internal conversations.

[@gracehopelove4570]

I benefited from this! I mean, I generally, with anything, have a black and white mindset, and have anxiety so it was SO easy to fall into the calorie counting body obsessed lifestyle, ( and I say lifestyle not eating style cause it takes up your whole life! ). For around 3 years I have been so messed up with body image and have such a hard time loving my body sometimes but with your videos and my family’s help, I’ve come a long way! Sometimes I feel like I HAVE to finish the meal so I don’t waste, and I want to get into the habit of being able to eat leftovers so I’m not so full. I’ll use these tips. Thanks!

[@ColleenChristensen]

So glad you found this video helpful! ❤️❤️❤️

[@julieannlussier2876]

Oh my gosh! I love you. I just watched your video on NOOM - my friend is doing it and lost 40lbs. However, she has to document everything and weigh daily. I can do that for a while but I need to find a life style change. I really loved what you had to say. Now I need to binge all your videos! I just turned 50 and I'm really struggling health wise and do need to lose a lot of weight. I'm a little scared now that you said about our set body weight goes up. I need to make life changes and I really relate with you. Wow! Thank you so much. Now to figure out where to start with your videos. Excited that I found you.

[@Benouille1988]

Much needed thanks! I might need to watch it a few times for everything to sink in 🤔... Thanks for all the tips ❤️

[@ltellis63]

Watching your videos feels like doing something really good for myself. I find your advice grounded in kindness and self-care. It's what I've needed for a long time and I must be ready for it now. Thank you very much!!

[@ColleenChristensen]

Thank YOU for those amazingly kind words!!

[@cristenjennette]

Thank you for this video! I've been working on paying more attention to hunger cues lately and it's definitely making a difference. I was raised in the 'clean your plate' club so it's hard to adjust that mentality but I'm getting there. Hubby and I went out for dinner and dessert the other night and, after eating about half of my sorbet, I realized I was completely full and satisfied. I got to enjoy my dinner and have some dessert and I felt good about it! Thank you for all of the no food rules reminders - it's awesome!!

[@ColleenChristensen]

You’re so welcome thank you for giving my videos a watch!! 😘😘😘

[@sydneyliu4825]

Me too about the clear your plate thing 😢

[@nedutchgirl]

Appreciate the gentle guidelines especially since i tend to be a perfectionist and have quit easily if unable to be perfect. Occasionally I want something else to eat. With practice I am getting better at stop eating when my body indicates it had enough food. Had a deli sandwich the other day I would cut off chunks then stopped when full. My husband was still hungry so he ate the rest. We were both happy. Awarded with feeling better by not over eating. Easier since I know I can enjoy all foods. Really appreciate the gentle approach to nutrition.

[@ColleenChristensen]

So glad that you find this info helpful!! Great work with slowing down and finding your level of satisfaction too!❤ Food freedom is the best!

[@jellyfair]

This was actually so helpful! Thank you!

[@lavander8266]

tonight i made our delicious dinner and i enjoyed every bite of it and after that,even i'm already full i still ate that chocolate cake that i also made as a dessert! I feel great but i still need to remind myself not to feel guilty enjoying my life!

[@Andijt]

Thank you for this: 9:41. So good to know and I've not heard anyone else say it.

[@gaypop]

This is really helpful. I’ve started to realise my meal tastes amazing in the beginning but I like to take my whole half an hour break at work to eat my dinner and sometimes by the end it tastes kind of bland or just not as good in the end and I’m like.. eh I’m kinda full so I don’t need the rest.

[@tanitabymova2425]

Such a helpful video!!! Two video tips: difference between full (from volume) and full (having enough energy). Second- say to people that "more energy" from eating with taste hunger or just finishing the plate (doesnt mean eating past fullness) isnt harmful and our body knows how to deal and says us what needs.

[@ColleenChristensen]

So glad it was helpful!

[@phoebekristina]

So so helpful, thank you!!

[@rebekahmaher1935]

What about stress of eating those “leftovers” from the meal you were satisfied with. I get anxiety trying to incorporate those scraps into a new meal-thinking it’s not balanced and etc.

[@ColleenChristensen]

I do a lot of leftover omelette or salads!

[@rebekahmaher1935]

Thank you 😊 z

[@gonzacou]

I would love it if you could make a video of how to teach kids intuitive eating!!

[@EmbodyYourDivinity]

thanks for your great points around how to gauge your hunger throughout the meal

[@ColleenChristensen]

So glad you loved!

[@Oyuki-Mayonesa]

Did she finish the sandwich 🥪?

[@icygirl97]

This was way helpful thank you so much!!

[@patriciak826]

Great video. I struggle with thinking about food and next meals and what I'm craving. It takes up so much of my mental space. Are there strategies to help me let go and focus on other things?

[@Sarshy]

Wow so funny, right before watching this video I started boiling my eggs to make egg salad, then I watch and it’s what you’re eating haha!! Best egg salad sandwich I’ve had, (whole wheat bread, Colby jack cheese, tomato, avocado, and egg salad with extra dill and pepper) and it was even better because I listened to my body when I became satisfied. I feel so much better about my body and have a way more healthy relationship with food now since beginning my intuitive eating journey and having no food rules.

[@Juliezeneth]

such great and helpful tips 💗😊

[@ColleenChristensen]

So glad you think so!

[@ellenpicardi6767]

My problem is eating for flavor. It’s like an addiction. Especially sweets

[@treefrog101]

Dopamine, Baby. That flavorness gives you happy hormones

[@checkmate5768]

ME TOO! It's my biggest issue

[@pattygreen915]

I just found your channel! I look forward to following your channel. I was checking out noom. I don't have a weight problem . I just like to hear new ideas.

[@FredericHaentjens]

Thank you!

[@mandogrogurescuedogs]

Thank you!!! 😊❤

[@deborahb6294]

Thank you-IF I could ever learn to STOP when full-----

[@bethshannon9344]

In my early stages of IE, I’ve realized that it can be worth an extra couple bites to reach satisfaction in order to avoid a binge later.

[@barbbritten3795]

I am in my mid-60s, so was raised in the “clean plate club“, “children in China are starving“ culture. I have no problem with the idea of stopping eating when I am full but I wonder if you just throw the food away? Some things like your egg salad sandwich with wet lettuce and tomatoes just don’t keep and I have an issue with just wasting the food. Any thoughts?

[@ColleenChristensen]

Great question! I reuse as much food as possible- throw anything into a salad and it tastes fine to me!!

[@thealabasterbox459]

Great tips...enjoyed your egg salad sandwich Mukbang too 😆

[@dianalove539]

Identify hunger cues, then fullness!

[@markandtamiswaim9826]

I'm curious to know if you ended up eating the whole sandwich and how many strawberries 🍓 it took before fullness set in and you stopped.

[@daliakm178]

I think I’m just lazy - lazy to cook, lazy to practice the mindfulness exercises, lazy… so now that I’m “eating intuitively,” I’m just air-frying egg rolls and cheese curds, and eating ice-cream… I’m worried about where this is going 🥺

[@user-oc4kd2cs1p]

Hi Colleen! Love your content!! I did Have a question I’m not sure if you can answer. I was in inpatient and outpatient treatment for an eating disorder a few years ago and a rule we had was that we had to eat everything on our plate no matter what. But now, years later, I have so much trouble NOT eating everything. Even when I think I’m full. I guess it’s become like a habit? But it stresses me out any time I don’t leave any food cause I feel like I over ate, or if I leave food because i think I did something wrong. 😓😓😓 Any tips??

[@EmbodyYourDivinity]

I so hear you, i know eating disorder treatment facilities have their reasons for doing this but in a strange way it doesn't actually teach people how to trust themselves and their bodies for what and how much to eat. My 2 cents is that the solution is to learn how to operate from inner trust instead of by what someone else says is "right" or "wrong" - this is what helped me get free from my eating disorder.

[@marif2993]

sometimes I keep eating because I think the food will only taste good now, like it’s better in the moment such as French fries or goes bad easily like bananas. How can I reason with myself about this?

[@Filthycoffin]

How long does it take for this to establish after you have been on a really restrictive diet and limited to like five different foods for four years? I cannot add any sugars in yet because I will just binge eat through everything I’m having to add back in food one at a time to make sure I’m not having allergic reactions, in every tastes the same all taste absolutely phenomenal and I do not feel any fullness in my stomach. I am very vitamin deficient because I’ve had to be on a stupid low histamine diet for a long time

[@joshuachristie3032]

What about foods your not supposed to eat but you eat them anyhow even though you know it's gonna eventually make you sicker. I've been to a ND and a Holistic Nutritionist and I'm having the same results. Meditation works but working doing fast food delivery just makes things soo temping...

[@Twin_peaks93]

love the visor squad yep me too but does the sun ever burn the top of your head ?

[@ColleenChristensen]

If i have a part I’ll put a little sunscreen on it!!

[@leahprentice2808]

This was the perfect timing for me! This week I decided to give up dieting for good. My issue though is that I NEVER feel satisfied! Even when I’m physically full, I feel like I need more and more! Do you know why this is or have a blog post about it?

[@annefitzgerald1744]

You may like Stephanie Buttermore's all-in approach to not dieting on youtube. She gets into that topic a lot.

[@sarahbartlett9870]

I think this is completely normal. Just because you have decided to stop restricting, your body does not know this yet and so it still assumes some form of restriction will happen again hence sending out signals to eat more. The only way to overcome this is to continue to listen to your body and eAt regularly with food that satisfies you. Over time your body will learn to trust you again and your appetite will normalise. I’m going through ED recovery and eating more than “normal” eaters. I’m hoping it will eventually normalise. Yes look up Stephanie Buttermore “all in” although that was a very brave, full on approach which may not suit every one. You could also look up “follow the intuition”. Keep going !

[@kylepacioni]

Love your stuff! I was wondering if you work directly with any men?

[@MO-fi8kp]

Please answer this! Can someone with narcolepsy do intuitive eating? Because we have messed up appetite regulation due to low orexin

[@milooy99]

Do you guys know when your full? I don't really know how to identify it. I've been dealing with an eating disorder since I'm 11 so I would ignore my body when it was hungry. So now that I'm on recovery I don't know how to identify of I'm full or not. 🤔

[@PaddingtonSoul]

Hi, Colleen. :D

[@thoughtfulpro371]

Omg. This is definitely advice for undereaters 😂 emotional eating / binge eating doesn’t give you that window of time to intellectualize whether to eat or not. The fact that you’re not eating WHILE you’re making your sandwich tells me that we are not the same 😆🙏

[@danastonerock]

She did mention she had a lot of pb earlier in the day.lol

[@ltellis63]

Am I missing the link for the hat/visor? I would love to get one.

[@ColleenChristensen]

Just added!! Sorry about that❤️❤️❤️

[@suviainen91]

I guess this explains the saying "hunger is the best spice"?

[@shivanikoonj-beharry7124]

Hey...i have recovered from anorexia to the point where my weight is restored but i still dont ahve my period and i am almost 15 years old. I eat intuitively and exercisize healthily but it still is not here...sorry if tou made a video on this already

[@gw22]

Do you drink fluids with your meals?

[@selinanachtmann2705]

I feel like I can listen to my body perfectly but I just ignore what it says. If I'm full adn there is chocolate hell I'm eating it all even if I will get heartburn and stomach aches and I dont even want to stop because it is tasty and it makes me happy to eat. I don't know what is wrong with me. I never restricted anything, and I just to have a good relationship with food. But since all the lockdowns and isolation I jsut can't stop eating even if I am stuffed. I feel so helpless

[@suzie847]

Ryt now I just ate 4pastries 7cookies n peanuts I need to stop but I can't 😶

[@giullialuna]

💘💘💘

[@GreenAndTheToe]

What do you think of One Meal A Day?

[@nikimfiggins]

I have to ask, how often do you get stomach bugs? You REALLY should be washing your hands RIGHT before touching your food and not touching anything else like that strawberry container (imagine how many people had touched it at the store!) or the wooden table ( imagine how many dirty birds and squirrels crawl on that!).

[@ColleenChristensen]

Very rarely! Thanks for the tips!

[@nikimfiggins]

No problem! Stay safe ♡

[@daisy91954]

Is it me or does this lady remind you of someone?

[@shawnjake8320]

Karen

[@daisy91954]

@@shawnjake8320 Karen ?!