Your stomach may be full, but do you know it?

[Woodmonkey]

Experts offer some tips to help you know when it's time to get up and leave the table

ALBANY, N.Y. -- Years ago, being part of Mom's Clean Plate Club likely earned you a cookie or two after dinner. With today's super-sized portions, do we still want to be part of the club? Do we even know when we're full?

Because we often eat on the go, we might not even recognize the feeling of a full stomach. To prevent you from popping your top button and packing on pounds, experts offer these suggestions.

Dr. Michelle May of Phoenix, Ariz., author of "Am I Hungry? What to do When Diets Don't Work," suggests getting in touch with your instinctive ability to manage weight and hunger, citing the fact that babies don't overeat; they simply stop when they're full.

May suggests relearning how to recognize the signs of fullness. When empty, your stomach is about the size of your fist and can comfortably hold a handful or two of food without becoming distended.

May also suggests using visualization techniques to picture your stomach as a balloon. "When it's small, it isn't taking up much space. As you force more into it, the walls stretch and expand. As it gets bigger, picture what it's pushing out of the way and how that feels. Perhaps you notice heartburn, feel short of breath, or have to undo your pants."

Another way to prevent those same telltale signs of overeating is to implement the 20-minute rule. According to Kendra Evans, registered dietitian and YMCA fitness instructor, it takes 20 minutes for the food to register in your brain that your stomach is full.

Because we often eat on the go, we don't take the time to sit and have a 20-minute meal and often overeat because we think we're still hungry. To help curb hunger and prevent bingeing, Evans suggests working protein and fiber into each meal.

Along with being more mindful of feeling full and taking time after each meal, you can exercise portion control. Emily Fonnesbeck a registered dietitian with Fitness Ridge Resort and Spa in Utah, recommends using a smaller plate and dividing it into three sections: fruits and veggies, whole grain and lean protein.

Take time to enjoy your meal and put your fork down between bites. Remember, you can always go back for a second serving if you find you're still hungry. Being mindful of what you eat and how your body feels during a meal can help prevent overeating and save you from having to undo that top button.

The Source