Stop eating right before you're full, not when you're full
It takes approximately 20 minutes after you start eating for the message to stop eating to reach your brain. There is a delay between when your stomach feels full, and when your brain receives the signal to tell you that you’ve eaten enough. As a result, you might think you’re still hungry when you’ve actually had plenty to eat.
If you keep eating, then by the time you realize you’ve had enough to eat, you’ll be beyond the point of feeling pleasantly full. Instead, you’ll feel completely stuffed and maybe even a bit sick to your stomach. This uncomfortable, overly full feeling can make you feel groggy, sluggish, and grumpy. It’s important to slow down and take your time when you eat. That way, you’ll enjoy what you’re eating and feel more satisfied afterward.
You’ll also have a chance to read your body’s signals and understand when you’ve eaten enough to feel satisfied without getting carried away. If you stop eating right before you’re full, instead of when you’re full, you can avoid that feeling you get when you realize you’ve just eaten way too much.