Hey Reader!

Let’s talk about eating—not what to eat, but how much.

One of the best things I’ve ever done for my body (and something I coach my members on all the time) is learning to stop eating when I’m about 80% full.

Why? Because it takes about 15–20 minutes for your brain to catch up to your stomach. By the time you feel full, you’re often already past it.

And the more we eat past fullness, the more our stomach stretches—and the more it takes to feel full the next time. But the opposite is also true: eating slightly less, consistently, helps retrain your signals and even gently shrink your stomach back to its natural state.

This was hard for me because I hate food waste. When my kids were little, I’d skip making myself a plate and just finish what they didn’t eat—so food wouldn’t go to waste. I've gotten better, almost too good. I may have have thrown away a few birthday cakes with only a piece or two missing because I didn't feel the need to save it.

If you grew up being told to “clear your plate,” this will feel challenging—but you can retrain yourself.

Try this:

• Use smaller plates (that doesn't mean fill up more)
• Serve yourself less food to start
• Eat slower, chew more
• Put your fork down between bites
• No phones or TV—just you and your food
• Wait 10–15 minutes before deciding if you need seconds

📢I can't talk about eating less without a VERY IMPORTANT side note!!!!

For those of you not eating enough, as I know there are many of you! This isn't me telling you that not eating enough is ok.

This is about how to eat in a way that feels good without swinging between extremes.

Many of the women I work with have spent decades on diets. They've learned to fear hunger or feel guilt around food. They go from skipping meals entirely to snacking all day—or finally sitting down to eat and feeling out of control.

If that’s you, I want you to know something important: you’re not broken. Your body just needs support—not more rules.

Instead of focusing on restricting or counting, try this one simple shift:

Aim to feel satisfied—not stuffed.

Not starving… not overfull… just comfortably fueled.

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It takes about 15–20 meals to begin recalibrating your body’s signals. You’re not trying to eat less—you’re trying to eat enough, consistently, and with awareness

Once you do? You’ll feel more satisfied, have better energy, and naturally stay leaner without obsessing over calories.

This isn’t about restriction. It’s about reconnection—rebuilding a relationship with food that supports your energy, confidence, and health.

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Feel free to reply or share with someone you know. It may be just what they need to hear! 😘

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​To your health & happiness!​
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Your Coach,

​http://BodyGoddess.com​

Multi-Certified Personal Trainer, Holistic Nutritionist & Health Coach

"Empowering Women to Create their Own Health & Happiness!"

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✨P.S. Discover the power of Online Personal Training with the ​Goddess Jump Start program​. With Custom Workouts, and Unlimited SUPPORT, you'll Achieve Lasting Results – and a Strong, Confident and Healthy body.

​Click here to learn more <<​

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