Today’s Habit is #2 – Eat to 80% Full

This is the second of our anchor habits. An anchor habit is the foundation we build on. Both of these habits (you’ll get #1 next week!) cover HOW to eat, rather than WHAT to eat. Success on all of the other habits is predicated on continuous improvement with these two habits.

Eating to 80% full—or simply put, eating to satisfaction, not stuffed—goes with you anywhere. You are in charge of your intake, and that’s an empowering feeling.

Admittedly, 80% full is a nebulous concept. It’s hard to know exactly what 8 parts of 10 full means for your belly. That’s why we focus on eating to satisfaction, but not stuffed.

Satisfaction means you’ve enjoyed the food, you feel fueled and refreshed to continue with your day. ‘Stuffed’ feels like unbuttoned pants, indigestion, and discomfort.

Put on your scientist’s hat and experiment with ways to eat to 80% full.

• Start by serving yourself slightly less or by using small plates. After you finish, wait a few minutes to determine if you are satisfied or still hungry.

• Try eating (just a little) less each meal. Notice and name how you feel in the hours after the meal. Use this to calibrate your portions at the next meal.

• Notice and name which foods allow you to feel fuller longer and which lead to crashes in blood sugar or hunger pangs.

• Pay attention to the experience of eating less. Does it feel satisfying to have a full belly, or does it feel gross? Do you feel energized by eating to satisfaction, or do you feel deprived? Noticing and naming shines the lights on these feelings.


On Friday for 10 weeks, I will be introducing one of our top 10 habits. We work with clients to develop these habits slowly so that they work into their lifestyle. We all have different occupations, family situations, stressors, obligations, etc.

These habits are GUIDELINES that you adapt to fit your needs as you begin to develop them and incorporate them into your daily life.

I decided to go from #10 and count down to #1. Fitness and nutrition changes are tough enough, and then throw on all of the conflicting information and it’s even worse.

We try to cut through the noise and simplify the changes that can have the most impact.

I didn’t say it was easy to implement, but they are simple concepts to understand. We can help apply them to YOUR situation.

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