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    Eat To 80 Percent Full Infographic TF

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    Nikola Karaklajic
    1) Eating to 80% fullness leads to gradual, sustainable fat loss by connecting you to your true nutrition needs and encouraging mindful, slower eating. 2) To develop the habit of eating to 80% full, start with slightly smaller portions and tune into how your body feels throughout the meal, checking in regularly. 3) After stopping eating at 80% fullness, do something physical and take notes on what you ate and how it made you feel to gather useful information over time.

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    Eat To 80 Percent Full Infographic TF

    Uploaded by

    Nikola Karaklajic
    22 views1 page
    1) Eating to 80% fullness leads to gradual, sustainable fat loss by connecting you to your true nutrition needs and encouraging mindful, slower eating. 2) To develop the habit of eating to 80% full, start with slightly smaller portions and tune into how your body feels throughout the meal, checking in regularly. 3) After stopping eating at 80% fullness, do something physical and take notes on what you ate and how it made you feel to gather useful information over time.

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    Eat to 80 Percent Full Infographic Tf

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    1) Eating to 80% fullness leads to gradual, sustainable fat loss by connecting you to your true nutrition needs and encouraging mindful, slower eating. 2) To develop the habit of eating to 80% full, start with slightly smaller portions and tune into how your body feels throughout the meal, checking in regularly. 3) After stopping eating at 80% fullness, do something physical and take notes on what you ate and how it made you feel to gather useful information over time.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    22 views1 page

    Eat To 80 Percent Full Infographic TF

    Uploaded by

    Nikola Karaklajic
    1) Eating to 80% fullness leads to gradual, sustainable fat loss by connecting you to your true nutrition needs and encouraging mindful, slower eating. 2) To develop the habit of eating to 80% full, start with slightly smaller portions and tune into how your body feels throughout the meal, checking in regularly. 3) After stopping eating at 80% fullness, do something physical and take notes on what you ate and how it made you feel to gather useful information over time.

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    of 1

    HOW TO EAT TO 80% FULL

    (AND WHY IT MATTERS)


    If there’s one thing that supports weight loss, this is it. Learn why eating to a fullness
    level of about 80% is such a ninja move—plus 8 steps to making it a habit.

    WHY EAT THIS WAY?

    Connects you to your true nutrition


    Leads to gradual, sustainable
    needs, which are naturally customized
    fat loss
    to your body and activity level

    Improves appetite
    Encourages good
    regulation due to slower,
    digestion
    mindful eating

    Minimizes dependence on
    Can help you enjoy food
    external “rules” like calorie
    and eating even more
    targets or diet plans

    Increases body awareness,


    Builds your tolerance for
    helping you better regulate
    slight discomfort
    stress and emotions

    8 STEPS TO EATING TO 80% FULL

    1 START WITH A SLIGHTLY SMALLER PORTION.

    You probably have a sense of how much you normally eat. So, try plating 80% of that.

    TIPS:

    Plating your meal on a


    smaller dish makes it
    easier to moderate
    portions.

    Prioritize veggies and


    protein, which help
    you feel satisfied and
    curb hunger.

    If you’re eating out, try


    ordering a smaller
    size than normal.

    2 TUNE INTO HOW YOUR BODY FEELS.

    Learning what 80% full feels like will require paying close attention to your body throughout the
    meal. So before you take your first bite, make note of your baseline.

    Scan your attention


    Take a deep
    over the length of
    breath.
    your body, toes to
    Now, focus on head.
    your abdomen.

    Notice how it
    feels.

    3 EAT SLOWLY.

    It takes time for your gastrointestinal tract to signal to your brain that you’ve eaten enough.

    Slowing down helps ensure that


    you don’t miss the most up-to-date
    information from your body.

    To practice slow eating, try our Eating Slowly Meal Journal:


    https://www.precisionnutrition.com/eating-slowly-meal-journal

    4 CHECK IN THROUGHOUT THE MEAL.

    Take a bite. Chew and swallow. Stop. Take a breath. How do you feel? Pause to notice.

    HUNGER 0% 20% 40% 60% 80% 90% 100% FULLNESS

    “Get. Me. Some. Food. NOW.” “I’m feeling better, but I’d be “I’m feeling energized, like I “My abdomen feels a little
    mad if I had to leave the could go for a walk and have tight, and I’d kinda like to lie
    table right now.” room for a gelato, but I also down.”
    don’t need one.”
    “Got the edge of my hunger taken “I’ve got a bit of fuel in “Feeling very content, but I would
    off, but just barely.” the tank now, but don’t not want to move around a whole
    feel super satisfied.” lot right now.”

    WHEN YOU FEEL LIKE YOU’RE ABOUT


    5 80% FULL, STOP EATING.

    Getting to exactly 80% isn’t important. Just estimate.

    WHEN YOU’VE REACHED 80% FULLNESS, YOU CAN:

    Put away any leftover food, Place your napkin over your Just sit and breathe, and notice
    so you don’t keep picking. plate, to signal you’re done. any feelings that come up.

    6 DO SOMETHING PHYSICAL.

    Following your meal with gentle activity helps you sense how the portion you ate is sitting with you.

    Bend down and reach Breathe deeply,


    for your toes from your belly

    Take a brisk walk

    Do some light Play with a child


    housework or pet

    TAKE NOTES ABOUT WHAT YOU ATE


    7 AND WHAT IT FELT LIKE.

    If you overdid it, no sweat. Now you have some data. Same goes for underdoing it: the worst thing
    that can happen is that you get hungry a little earlier than usual before your next meal.

    What I ate How I felt


    Sweet potato, grilled tofu, Pretty comfortable and
    broccoli sauteed in olive oil satisfied, a little full

    Big pasta bowl with cream Hard to stop eating, kinda


    sauce giddy, but then lethargic

    Greek salad with chicken Energized, light, nourished


    and toasted almonds

    To track this information, use our How Food Feels Journal:


    https://www.precisionnutrition.com/how-food-feels-journal

    REPEAT THESE STEPS AT AS MANY


    8 MEALS AS POSSIBLE FOR 2 WEEKS.

    Over time, you’ll gather useful information about your body and how foods make you feel.
    Notice any patterns.

    ASK YOURSELF: “HOW’S THAT WORKING?”

    Does your body look or feel any different? Do particular foods help you feel satisfied?
    What about how your clothes fit?

    Are you getting more or less


    Do some foods seem to make
    comfortable with different
    you “lose control”?
    sensations in your body?

    Are your eating habits more


    aligned with your goals? Any changes to your digestion?

    Is your mood or energy Do you derive more or less


    better, worse, or the same? pleasure from food?

    If you’re getting the results you want, keep going. If not, scale back portions a little more,
    or a little less, depending on your goals and comfort level.

    For the full article explaining this infographic, visit


    https://www.precisionnutrition.com/eat-to-80-percent-full-infographic

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