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How To Actually Stop Eating When You’re Full

IMG_8153Pancakes used to be one of those foods that gave me tunnel vision.

Once a plate of them was in front of me, I would devour the whole thing without thinking twice.

They’ve always been a super novel, fun, emotional food for me, not to mention… the sugar high.

I guess this combination makes them one of my previous “trigger foods,” meaning, once I started eating them I absolutely couldn’t stop until every last bite was in my stomach.

Even if I was full to the point of feeling sick – or the worst, they didn’t even taste that good – I would JUST. KEEP. EATING.

Food should always taste and feel good.

Otherwise, what’s the point? It’s self-sabotage, whether you realize it or not.

I used to make huge batches of pancakes at home in my teens. I’d pull out the big flat top that goes over the stove and whip up a huge, weird mix of gluten-free flours, trying to be “healthy.”

Then I’d load them up with peanut butter or almond butter, jam, and TONS of maple syrup, and devour EVERY. LAST. BITE. I always knew I wouldn’t be able to stop once I started, but I’d keep making them and binging on them.

Yesterday, I made pancakes for breakfast and the experience was very different.

Here’s what happened…

I pulled out a big pan the same way I did when I was 16 and mixed together two different gluten-free flours I knew would work well (I’m not gluten-free but feel better when I eat GF most of the time) and spent extra time to beat the egg whites into peaks so the pancakes were nice and fluffy.

I chose two sweet toppings and one savory for the three pancakes I cooked in grass-fed butter for myself:

  1. Peanut butter, strawberry jam, and dark maple syrup for dipping.
  2. Probiotic almond butter, strawberry jam, and dark maple syrup for dipping.
  3. Goat cheese, wild-caught smoked salmon, and arugula.

After I made them I took a pretty picture to share with you, then I sat down with a candle lit and enjoyed them. After I ate the peanut butter one and the smoked salmon one, I was done.

I left an entire pancake on the plate.

I didn’t get that same tunnel vision. I didn’t feel crazy and desperate for more.

I didn’t binge.

And I didn’t leave a pancake on the plate because I was trying to eat less, be “good,” restrict my calories, or lose weight. I left it on the plate because my body didn’t want it.

It would’ve made me feel sick.

So how did I get to this place where you can put a huge plate of pancakes in front of me and I’ll enjoy them without binging or gaining weight?

I’ll be 100% honest with you – it’s a process. You’ve probably discovered by now that it doesn’t happen over night, which is exactly why I encourage my clients to work with me over six months to a year.

Yes, I’ve seen major transformations happen after just one session, like Kat’s and Erin’s, but the most permanent shifts happen over time by adding up lots of little actions to see big results.

Unless, of course, you’re a total self-starter and can take a plan and run with it.

If so, that’s awesome, and exactly why I offer my single intensive sessions paired with a 2-week custom food and lifestyle plan. If you’re interested, book a free intro session here.

Ok, I got excited and sidetracked. We’re talking about how to actually stop eating when you’re full.

The good news is you can start today and feel a tangible shift.

There are five important action steps you can put into practice right now that will lead you to naturally stop eating when you’re full.

1. Shift the attention away from trying to stop yourself from eating your whole plate (or going back for seconds).

When we’re afraid we’re gonna eat everything, we end up eating everything just because of the goddamn pressure to stop.

Shift your attention to how your body feels as you eat.

How full or hungry are you? Are you tense or relaxed?

How are you relating to the food in front of you?

Do you feel rushed? Are you speed-eating? Slow down and really taste your food.

2. Imagine your energy in your feet. I know that sounds super woo-woo, but it works.

It takes us out of our heads (“OMG I’M EATING EVERYTHING BUT I CAN’T STOP”) and into our bodies (“WE’RE FULL NOW, LOVE, YOU CAN STOP).

My coach Cora Poage taught me this concept and it’s made it so much easier for me to slow down and feel into what I actually want and need, rather than running on autopilot.

Don’t overthink this concept, just put your feet on the floor while you eat and imagine energy in your feet, whatever that means to you.

Maybe a vision of energy streaming out of your head and into your feet feels great to you, or you discover a different feeling or image that supports you.

3. Spend time with yourself every day.

When we’re constantly with other people we tune into their rhythm rather than our own. Meaning, if they’re devouring two cheeseburgers and fries we get pulled along into that, even if it’s not what we really want (I fully support that, if it’s what you really want).

If you can spend even 10 minutes each day just lying or sitting down, breathing, and being with yourself without judgment or expectations, you’ll be able to stay with yourself while you’re eating and lovingly stop when you’re full – rather than disconnecting and eating like a robot.

4. Chew more.

This is a big one, and something I’ll talk about again and again, because I still work on it every single day, and my most esteemed colleagues still struggle with it. It’s not easy.

We have busy lives and we often feel lucky to have just 15 minutes to eat.

Chewing fast is one of the easiest ways to overeat, because your body doesn’t have a chance to register that you’re full.

Chew your food until it’s liquid so you can actually digest and absorb it properly and you naturally stop eating when you’re full.

5. Pause and breathe.Listen, I get REALLY excited about food, and as part of the Good Taste Guild (if you’re not a member, sign up here), I’m guessing you do too.

Food is f*cking delicious, and it’s no surprise that we often wanna eat it really fast.

The big secret to having an EVEN MORE orgasmic experience with food is that it tastes better when you eat slow, and you’re much more likely to stop when you’re full and feel great after you eat, not just during your meal.

Ok, let’s break this down.

Focus on just ONE of these five steps for a week then shoot me a quick little note at lula@lulabrown.com to let me know how it went.

If you’re ready for a full, custom 2-week food and lifestyle plan and monthly coaching with me, I have two spots open for private clients. Book a free intro session here.

This is the bulletproof way to get over binging, finally lose weight without dieting or giving up your favorite foods, and stop feeling controlled by food and emotional eating.

Which step are you focusing on this week? Leave a comment below and tell me.

Love you!

XO,
Lula

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