Eat to 80% full.
This is a nutrition habit that we've had on the Training Team in past seasons, and it usually comes closer to the end of the season. This season we are starting off with mindful awareness of what your body feels like when you eat.
Too often, we eat in reasonable proportions when we're eating what we consider healthy, then we throw away our gauge when we eat what we consider unhealthy. Because we are "cheating." Because we are eating "bad food" and will start again tomorrow, so awareness or fucks given fly out the window.
We've all been there. I certainly have!
We want to kick off this season getting out of the mindset of "good" or "bad" food. We are saying, live your life.... in moderation, with awareness of how you're feeling.
This is SUPER challenging for so many reasons.
If you grew up in a family like mine, you had to sit at the table until you ate everything on your plate, even if you weren't hungry anymore. It's called the clean plate club. #CPC
Ya know how we have guilt around eating too much food? There's a fucked up guilt that comes with not eating all of our food as well.
Maybe you were told as a kid that people were starving in Africa. Maybe you purchased your lunch and don't want to waste your money by not eating all of it. Maybe there are only a few bites left, so you might as well eat it because someone made it with love.
Getting out of the #cpc mentality will be hugely beneficial in your eating practice over a lifetime.
So here's the goal - when you eat, eat to 80% full.
80% full is not a specific number, but rather an idea: Eating until just satisfied or no longer hungry, but not full or stuffed.
That might mean getting a to-go box with lunch and saving the rest for your afternoon snack. It could be taking smaller portions, seeing how you feel when it's done, checking in with your hunger levels, and then choosing to get more or not.
Remember, the food will always be there. It's not a "I have to eat this all now or I can't have it" kinda thing - especially if you are choosing foods that are more for tastebuds.
Anyone can stop eating broccoli when they're 80% full. I'd stop eating it at the first feeling of not being hungry anymore. It's harder to stop eating when that shit is tasty - like pizza.
But even pizza can be a practice of 80%. Sometimes I want to devour a whole pizza at once, and I can make it happen if I try hard. But, when it's pizza time, I really try to use the 80% practice. I enjoy the shit out of it. I usually have 2 pieces and save the rest for later in the day. That way I only eat to 80%, I get to have pizza twice, and I space out the calories and hunger.
It goes with for the high quality, nutrient dense foods as well. It's just as easy to justify eating more because it's "good for you." See what it feels like to eat the portion. If you feel satisfied, save the rest for later.
Totally get there might be times when you have lunch at noon and you won't be able to eat again til 8, so you eat all the food you have to hold you over for that long. Those days will happen occasionally. Don't worry about the once in a whiles. This practice is on a normal, daily basis.
So there it is: eat to 80% full.
Give it a try and see if you can start to be more mindful of how you're feeling when you are eating. Are you stuffed? Are you satisfied? Are you still hungry? Check in with your body and start to assess your true hunger levels.
Remember to check in with the NUTRITION QUICK START GUIDE for meals and suggestions for serving sizes. If you follow it, you'll have a very easy time putting together quality meals that fuel your workouts and give you energy.