How to eat until 80% full (and why it’s a key practice for weight loss)
Bonus: It builds mindfulness and improves digestion, too.

By Alex Picot-Annand, Holistic Nutritionist, PN2-MHC

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What helps you chill out, feel more satisfied at meals, and sustainably lose fat?

The practice of eating to about 80 percent full.

Eating to 80 percent full means you stop eating when you’re just satisfied. Not still hungry, but not stuffed or even completely full. It’s about feeling content, with a little room left over.

The reason we love this practice so much for weight loss?

You still get to be satisfied at meals, but over time, you’ll likely end up in a calorie deficit.

(It also has a bunch of other benefits, which we outline in the infographic below.)

Sounds great!

Thing is, sometimes putting a number to fullness level freaks people out. They want to get it right. They’re afraid they’ll overshoot.

“But how do I know when I’m 80 percent full?! I don’t have a stomach gauge!”

Well, a couple of things:

First, learning to pay attention to how your body feels—so you can assess your fullness level—takes some practice.

Second, the exact number doesn’t matter so much.

What’s most important about this habit is the act of slowing down, paying attention to your appetite cues, and eating a little less than you’re used to.

To learn more about the benefits of this practice, plus eight steps to make it feel more natural, check out this infographic.

Download the infographic for your printer or tablet so you can access the steps whenever you or your clients want to practice this healthy eating ninja move.

To put this mindful eating strategy into regular practice, download a printable or tablet-friendly version of this infographic so it’s always handy when you or your clients need it.

And, if you’re a health and fitness coach, share this with your clients and watch for improvements in their motivation, dedication, and results.

If you’re a coach, or you want to be…

You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We'll show you how.

If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. (You can enroll now at a big discount.)

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