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How to know when you are 80 percent full: Twenty minutes is the benchmark for eating duration because it takes that long for your satiety signals to go from gut to brain and back to the gut. Every few minutes, check in with yourself: Are you content? Or are you still hungry? If the latter, keep eating, slowly. This is also a trial-and-error process. Certain foods, like desserts and salty snacks, trick us into continuing to eat. The Pringles slogan is “once you pop, you can’t stop,” and it’s bloody true. Knowing when you’re 80 percent full will be especially challenging with these types of food, so go deep and notice how you feel while eating them.
You can also reinforce portion control by reducing the size of dish that you eat from or serving yourself smaller portions to start. This can help you slow down and feel less guilty about finishing your food. If it’s on your plate and you like it, you will eat it no matter how full you are.
PEAK PROFILE
SHAWNTÉ SALABERT
