The stomach growls, the table is richly set - and you have already eaten too much. The body tells you, "I'm full." It's just important to listen carefully.
Chew every bite a few times, try focusing on the food instead of your smartphone or TV program. Then you better listen when your body wants to say, "I'm full."
Difference between hunger and cravings
Often, people start to eat when the appetite comes. However, this is not hunger, just cravings. This usually manifests itself with the desire for a certain food such as sweets. Try to resist: A cravings attack usually takes no longer than 15 to 20 minutes.
When hungry, the stomach growling is a sure sign, because the empty stomach contracts and can hurt. After a long time without food, symptoms such as increased salivation, nervousness and even mild nausea will occur. If your body desperately needs food, it may also manifest as a concentration disorder, shaky hands and headaches. You should then eat something quickly.
"I'm full": Beware of habits
Everyday rituals and eating habits can cause people to misjudge their satiety. Example: You have been eating all that’s on your plate since childhood. Or you can always grab a coffee and candy bar at eleven o'clock in the morning. In such cases, habit may reduce the natural sense of satiety.
Therefore, again: eat consciously and listen carefully to your body. Are you really hungry? Or does the satiety still persist? If so, it may make sense to break with the habit of eating nothing an start introducing some meals.
It often happens that we believe we are hungry, but in truth the body only needs fluids and is thirsty. So if you feel hungry, drink a large glass of water first. If the hunger persists, it's time to eat something. The glass of water can also be used well before the regular meals: If you drink before, the feeling of satiety during eating comes earlier.
Get used to eating only three meals a day. During meals: Take your time, because the feeling of fullness occurs after about 15/20 minutes. You should avoid distractions such as TV, computer and smartphone while eating. Focus on your plate and enjoy your meal. The same goes for sweets: if you treat yourself to chocolate, you should slowly enjoy it instead of eating fast and a lot.
If you have food cravings, besides a glass of water, it is also helpful to brush your teeth or chew a gum. The mint flavour neutralizes the desire for sweets. And also, the willingness to take something sweet sinks because the teeth would have to be cleaned again otherwise.
No sense of satiety: maybe you should visit a doctor?
If you do not feel satiated permanently, it can also be due to an illness. Hypothyroidism can make you feel drained and hungry. Be examined by a doctor if you suspect something.