Module 2: Session 2
Levels of Satisfaction and Why Satisfaction Works


Video #1 - Practicing Four Levels of Satisfaction

Click Here to Download the Levels of Satisfaction

Video #2 - Why Stopping When Satisfied Works


Video #3 - Insights On How the Naturally Thin and End Their Meals

Tracking Eating Up To Satisfaction

Overview of Ending Your Meals the Naturally Thin Way

After several decades interviewing the naturally thin, it’s 100% clear that the number one reason that they eat is because their body is hungry.  Now that you are eating when you are hungry over 80% oof the time, you’re now ready to focus on ending your meals in the same way that the naturally thin do.

The naturally thin stop eating when their bodies FEEL full.

In my interviews with the naturally thin, when I asked them how they know when to stop eating – they all shared with me that they stop eating when their bodies FEEL FULL! The naturally thin shared with me that they only overeat 1-3% of the time. Meaning, out of 100 meals, they would only slightly overeat one to three meals a month – not very much. I kept hearing the naturally thin share that they eat until FULL. But let me explain what FULL actually means to the naturally thin…

FULL = Nothingness/Neutral/No longer hungry/Satisfied

Some things to keep in mind this week as you discover and explore satisfaction in your body:
  1. If you don’t get the signal to start eating, you will never get the signal to stop. 
  2. Your stomach is a muscle and when you overeat you stretch out your stomach, making you need more food each time you eat. When you listen to your body and stop overeating, your stomach shrinks and it takes less food to feel satisfied. 
  3. Eating up until you are full is eating until you are satisfied or when your hunger has dissipated. 
  4. Our bodies are not designed to feel stuffed. 
  Eating When Satisfied:
  1. Will have you slimming down.
  2. Will have you feeling light at the end of the meal.
  3. Have you made peace with food? 
  What the the Naturally Thin Shared with Me Around Stopping When Satisfied:
  1. Strive for lots of energy
  2. Hate feeling overly stuffed
  3. Love the feeling getting up from a meal with hunger diminished
  4. They have no problem leaving food on their plate
  5. They are very comfortable throwing food away
  6. They can say NO to food easily because it’s entirely physical for them
  7. They are not easily pressured by food – they can say NO to food pushers
  8. If the thin are not hungry, they don’t eat 
  Levels of Satisfaction: 
  • Level 9-10: Stuffed
  • Level 8: Very Uncomfortable
  • Level 7: Start to Feel Uncomfortable and You Know You’ve Overeaten
  • Level 6: Slightly Overeating (a few bites too many)
  • Level 5: The GOAL of the end of the meal is to diminish your hunger and feel satisfied
 

Getting Curious About Your Relationship With Food

Weight typically comes on for two main reasons:

  1. Protection
  2. Love

I have some questions that will help you practice getting curious about your relationship with food so you can understand more about yourself –

  1. What are you trying to protect yourself from feeling or experiencing? ________________________________________________________________________________________________________________________________________________________________________
  1. What makes you feel loved? ________________________________________________________________________________________________________________________________________________________________________
  1. What are some ways you can bring more of this love into your life?________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
  1. What are the words/phrases that make it easy for you to eat when you are hungry? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
  1. What are the words that make it difficult for you to eat when you are hungry?________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
  1. What are the words that help you end a meal in a naturally thin fashion?________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
  1. What are the words that make it difficult for you to stop eating? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

In looking at the answers above, what are you committed to doing today and into this week to help support you to move forward?

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Focus Work For Module 2, Session 2 

 

During the Day –

  1. Eat when you are hungry and begin practicing feeling the different levels of satisfaction.
  2. Practice eating up to a level 5 and stopping. How does it feel? How is your energy?
  3. Notice what makes listening to your body easier and what makes listening to your body more difficult.
  4. Celebrate yourself when you do honor your body!


In the Evening –

  1. Say or write down the 3 things you are proud of accomplishing that helped you move toward your body goals in your journal.