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CYE Episode 2: How to Avoid Overstuffing Ourselves

Overstuffing comes from a “one more bite mentality”. The problem with overstuffing is we don’t feel good. We don’t have optimal energy or mental clarity.
On this episode, I discuss what we can do to overcome stuffing ourselves.


All too often we overeat until we’re stuffed, and then wonder, “How did that happen?”
It’s the result of a one more bite mentality. We think, “This is so freaking good that I’m just going to have one more bite.” But often, that last bite leads to another and another, and once again we’re overstuffed.

But being overstuffed doesn’t feel good. We don’t have optimal energy, mental clarity, and our body just feels bloated and sluggish.

We can change this—and it only takes minutes with the one hour rule. What does that mean?
It means that if you actually check in one hour after eating and ask yourself how you feel, how much energy you have, how much mental clarity you have, and how your body is feeling in general—while remembering the volume of the food that you ate—you can actually change a lot.
A good tool to measure how much you’re eating is to use your hand as a sizing guide. For most people, the size of their palm or maybe up to the first knuckle is the volume to feel good one hour after eating and beyond.

Try it for yourself. Look at your palm and eat that amount of food then check in one hour later to see how you feel.

As you begin to see the connection between how much you eat and how good you feel, you’ll recognize that the one more bite mentality isn’t serving you.

Even if you still have food on your plate, get comfortable wasting the food. Realize that you’ve really already enjoyed the food and that your life will change when you’re not overstuffed. You’ll have more energy and mental clarity to give your amazing unique gifts to the world.

Just Remember, if you want to feel better today, eat better today.

About Cliff Thomas

Dr. Cliff Thomas is a leading gastric bypass surgeon and recognized by the Surgical Review Board as a "Bariatric Surgery Center of Excellence". An Author, Father and Entrepreneur, his mission in life is helping people feel better.

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  1. That is exactly what happens. For some reason the body tells me when I should stop, but at the same time it’s tasting good and I have one more bite and then another one… I think that asking ourselves what our energy levels are is a great tip to avoid overstuffing.

  2. What I tried doing to avoid overeating was to flatten my food to fit the inside of the plate, rather than piling food up until it covers every part of the plate. That was how I did it back then and until now. I didn’t know this trick you mentioned about the size of your palm. I’ll try it thanks.

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