March 2, 2022
I’m a recovered binge eater who changed the story from something that happened to me to something that happened for me. Now, I’m a licensed therapist teaching you to do the same.
My mission? To help you ditch food stress and live your life with mental peace and freedom every single day!
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.
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.
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.
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.
To address the struggle of stopping when full, start by asking yourself five important questions:
1. Scarcity Mindset:
2. Responding to Hunger:
3. Building Satisfying Meals:
4. Pleasure in Other Areas:
5. Is This Actually a Problem?:
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.
Intimate group coaching to break free from binge eating
Real talk on food, mindset shifts, motherhood, and finding peace.
A safe space to connect with others on the same journey.
Have real conversations and hear others share their struggles.
Ryann Nicole
Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach
Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.
I understand—it can be overwhelming to figure out where to begin. Let's simplify things and have you start right here:
Why Am I Overeating?
First Steps To Stop Binge Eating
The Ryann Nicole
Podcast
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FREE GUIDE
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the food freedom lab podcast