HEALTHY LIVING


Fix Your Hunger Cues to Stop Overeating


If you wait for your brain to say you’re full, it’s already too late. ::


BY MEGAN K. SCOTT Y


ou’ve just eaten a large meal, and you still feel hungry? That’s because it can take


up to 20 minutes for your brain to say “stop,” which makes it challenging for some to avoid overeating. “Typically, the first type of


signal that you would receive when you are full is from your stomach, indicating that it no longer has hunger,” says Kristen Smith, a registered dietitian nutritionist and a spokesperson for the Academy of Nutrition and Dietetics. “This initial signal of fullness is


often overlooked, and for some people is hard to understand.” The good news is you don’t have


to starve yourself, feel deprived, or leave the table feeling unsatisfied to conquer the overeating habit. Try these expert tips:


Fullness cues. These include food


not tasting as good as when you started eating, having fewer thoughts about a particular food, and feeling


The good news is you don’t have to starve yourself, feel deprived, or leave the table feeling unsatisfied to conquer the overeating habit.


86 NEWSMAX MAXLIFE | MAY 2025


pressure on the stomach, says Shelley Balls, a registered dietitian nutritionist for Consumer Health Digest. “Sometimes it’s hard to


listen to those cues if we are not totally focused on the meal,” she says. Watching TV or scrolling on our phone can prevent us from realizing these cues, explains Balls. Plan ahead. Are there certain foods


that you overeat? Instead of eating from the bag or container, set aside a small portion, Smith says. “A mistake a lot of people make is


they completely avoid the food,” she says. “We know that when we deprive ourselves of our favorite food, we typically end up overeating them in the future.” Are you really hungry? If you


have a craving, set a timer for 10 to 15 minutes, says Leah Kaylor, Ph.D., a licensed clinical psychologist in Uniontown, Pennsylvania. When the timer goes off, see if you


are still hungry or are simply bored, thirsty, or stressed. “Our bodies are very good communicators,” she says. “Sometimes we aren’t great listeners.” Drink water. If you aren’t sure if


you’re hungry, try drinking water, says Jennifer Habashy, a doctor of naturopathic medicine and assistant medical director at Claya, a telehealth platform that offers personalized weight loss and wellness services. “If you still feel that feeling after 10 minutes, that’s more hunger than it is thirst.” Begin with protein. “When we are


eating a full meal, starting with protein before we get into the carbs and fats is a good


way to feel fuller faster,” Habashy says. “You are


going to feel more satiated


with protein.” Additionally, aim for more protein-


rich snacks, such as a turkey stick or an egg bite. Quick carb sources are going to make you feel hungry shortly after, adds Habashy. Mindful eating. Minimize


distractions while eating (i.e., don’t eat in front of the TV, while reading a book, or checking email). Chew food to almost liquid consistency, pay attention to how it tastes and smells, and appreciate conversations between bites, says Habashy. “You would be really surprised, if that’s the only thing we change [chewing thoroughly], how quickly we are able to identify that feeling of fullness.” End with a period. “When you are


done eating, find something to put a period at the end of the meal,” says Traci D. Mitchell, a Mayo Clinic health and wellness coach. “Is it going to be a piece of dark


chocolate, plain yogurt with some cinnamon, a cup of peppermint tea? Just to indicate this is the end, and to be very conscious of that.”


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