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Episode Transcript

Hey there, it’s Ryann from the Food Freedom Lab. Today, let’s explore a common struggle: not knowing how to stop eating when you feel full, especially with delicious food. I’m here to help you understand what might be going on and how to break free from this cycle. I’m Ryann, a licensed therapist, certified nutritionist, and a recovered binge eater. Welcome to the Food Freedom Lab, where we keep it real, raw, and authentic. So, grab your snacks, and let’s dive into it.

The Struggle with Fullness

I recently asked about your biggest struggle with hunger and fullness, and many of you shared the challenge of stopping when you feel full, especially with tasty foods. It’s a common issue, especially for those with a history of a disordered relationship with food. Instead of self-judgment, let’s get curious about what’s really going on.

The Importance of Responding to Hunger

Stopping when you feel full is a result of honoring and responding to your hunger. If you consistently respond to your hunger signals, it becomes easier to put the fork down when you’re satisfied. It’s about creating a belief system that assures you that you can eat when hungry and have delicious food whenever you want.

Scarcity Mindset

Think about “normal eaters” you know who can effortlessly leave a few fries on their plate. It’s not about willpower; it’s about breaking the scarcity mindset. They know they can have more later, and those few fries won’t make a significant difference. The key is changing your mindset from scarcity to abundance.

Curiosity and Reflection

To address the struggle of stopping when full, start by asking yourself five important questions:

1. Scarcity Mindset:

• Am I stuck in a scarcity mindset?
• Does my belief system create a sense of urgency to eat everything now?

2. Responding to Hunger:

• Do I eat when I feel hunger?
• Am I responding to my initial hunger signals or waiting until I’m ravenous?

3. Building Satisfying Meals:

• Do I build my meals in a satisfying way?
• Does my meal provide the satisfaction I crave, or do I end up searching for it in extra snacks?

4. Pleasure in Other Areas:

• Do I have pleasure in other areas of my life?
• Is food the sole source of pleasure, leading to overeating for that pleasure fix?

5. Is This Actually a Problem?:

• Is this struggle truly a problem in my life, or is it a normal occurrence?

Reflecting After Binges

Reflecting after binges is crucial for overcoming binge eating. Download my free guide on breaking down your binges at itsryannicole.com/breakdownyourbingesfreebie.

These questions can guide you to unpack what might be contributing to your difficulty in stopping when full. If you perceive it as a problem, explore the first four questions to understand your mindset, eating habits, and sources of pleasure. Remember, it’s not about control but about feeling your best.

Links

🔗 Work With Ryann

🔗 Ryann’s Online Courses

🔗 Follow Ryann On Instagram

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