Start Eating When…

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By the time you reach maintenance, you have developed the skill to eat only when you’re hungry. It’s important that you listen to your body and continue to follow this habit. Eating small meals when your body says it needs nutrition and stopping when you’re satisfied rather than “full”, is an effective weight management tool. Recognizing the difference between “not hungry” or satisfied and “full” will help keep you on track.


Fullness Target Range: ¼ (Hungry) – ¾ (Satisfied)

• Each meal should start because you’re hungry and end when you’re “not hungry”.

• If you eat until you are “full”, you have passed your target range.

• Eat slowly and pay attention to your body. Give your brain a chance to realize that you’re satisfied.

• Eat smaller portions.

• Do not overfill your plate.

Eating Out

Restaurant portions tend to be over sized and can make weight management a challenge. To help control your portion size when eating out; order an appetizer or share an entrée. Some establishments will also serve a lunch portion for dinner when requested. Another good idea is to ask that half your meal be wrapped to take home before it’s brought to the table.

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