Are You Eating Too Fast to Feel Satisfied? Here’s How to Listen to Your Body’s Signals

janeellenblog
3 days ago
4 min read

I had to laugh the other day while reading on how to listen to your body’s fullness or satisfied signals. She said “I know when I’m hungry. I know when I’m stuffed. The problem is everything in between.” I did have to laugh out loud.

I used to be a proud member of the Clean Plate Club—Now, I tend to serve myself the right portion, sometimes I eat it fast, and then…done. By the time my brain gets the “we’re full” memo, the meal is long over. Sound familiar? I had a hard time slowing down while eating. I remembered when going through my health coach certification, they asked us to eat lunch and time it- it was to show us why many of our clients eat more than they should due to not feeling satisfied. I was so embarrassed to say that I ate lunch in 3 minutes. When I am leisurely eating with someone, I put the conversion ahead of eating. But, if I am eating only for fuel, I still tend to eat way too fast. It takes practice. I am getting better but still not there. I at least sit down now! LOL.

There are many reasons why we quit listening to our bodies to let us know when we are hungry and when we are satisfied. For most of us, we were put on a schedule for eating breakfast and lunch due to school and careers. It didn't matter if we were not hungry or not. The good news is that if it did teach you some bad habits, it is never to late to retrain yourself.

Why We Miss the feeling of a fullness and our brain telling us “That’s enough.”

Here’s why:

Your stomach stretches as it fills, triggering sensors.
Hormones like leptin and CCK send “I’m satisfied” messages to your brain.
Your brain processes the message—after the fact if you eat quickly.

If you’re done in five or ten minutes, your body hasn’t had a chance to catch up, which means you can easily overshoot that comfortably satisfied point. I have done this and it makes me feel sleepy and sluggish.

Step One: Recognize Your Hunger Cues

True physical hunger grows gradually and is felt in the body—not just in your head. Here’s how to tell:

Early Hunger (best time to start eating):

Slight hollow or empty feeling in your stomach
Mild stomach gurgles
Food sounds appealing, but you’re open to many options

Moderate Hunger:

Noticeable stomach growling
Low energy or mild irritability (“hangry light”)
Trouble focusing

Strong Hunger (waited too long):

Stomach cramps or discomfort
Headache, shakiness, or strong irritability
Urge to eat anything quickly

Have you waited too long and start eating everything in sight? It’s kind of funny. We like to say “ I am starving”. When in fact, I am sure my body would be just fine missing a meal or two.

Step Two: Spot Your Fullness Cues

Fullness also builds gradually—it’s best to stop when you’re comfortably satisfied, not stuffed.

Early Fullness (ideal stopping point):

Hunger is gone, but you don’t feel heavy
You’re thinking about food less
You could take a walk comfortably

Moderate Fullness: (satisfied)

Stomach feels warm, stretched, or heavier
Food is less appealing
You naturally slow down

This is where we tend to get caught if we eat too fast. We think we are still hungry but our brains have yet been notified that we are full.

Overfull (too far):

Pressure or bloating
Deep sighs or leaning back in your chair
Sleepiness or regret. Or, I simply want to take a nap -not a good feeling

The Hunger–Satisfied Scale

Use this 1–10 scale to check in before, during, and after a meal:

If you had a scale from 1-10, you want to stay in the middle. I like to think of a flower vase that I am filling up. Not to low or not to high….simply elegantly in the middle.

1–2: Very hungry (headache, cranky, weak) Some use the term “hangry” lol.

3–4: Slightly hungry (best time to start eating)

5–6: Comfortable, satisfied (best time to stop eating) 7–8: Full (heavy, sluggish starting) Want to take the nap. 9–10: Stuffed (uncomfortable, regretful) Thanksgiving!

Step Two: Slow Down So You Can Hear Your Cues

Here are a few easy ways to give your brain and stomach time to talk: Remember, you want to give you body time to tell your brain that it is satisfied before it is stuffed!

Fork-Down Rule – Put your fork down between bites.
Chew More – Aim for 15–20 chews per bite.
Half-Time Check-In – Pause halfway and ask, “Still hungry?”
Sip Slowly – Take small sips of water between bites.
Conversation Buffer – Eat, then talk before your next bite.

Bottom Line

Slowing down isn’t just about eating less—it’s about enjoying your food more, feeling good afterward, and honoring your body’s natural signals. Over time, your hunger and fullness cues will become louder and clearer, helping you eat in a way that feels balanced, natural, and satisfying. Don't give up. I am still working on it and still can eat my lunch under five minutes!