If you're like me, then you've experienced the feeling of wanting to eat more food after you've finished eating. Especially if you're trying to eat in a more nutritious fashion. You don't get that same fullness associated with stuffing your face with a thick cheeseburger and hot, greasy fries as you do after finishing a plate of wine poached red snapper, a one cup serving of rice pilaf, and a big pile of balsamic roasted asparagus. (Dinner last night, it was delicious, by the way!)
During one of my Weight Watchers meetings, one of the members talked about this feeling of wanting to eat more. We all understood exactly what she was talking about. She explained to us that she started applying a "20 minute rule," that if after she finished her meal or snack, she'd wait 20 minutes to see if she really was truly still hungry. And if she was, she'd give herself guilt-free permission to have more food. But that she typically lost interest in eating more food after waiting the full 20 minutes. I think it has to do with the time it takes for your stomach and brain to coordinate signals that yes, we've eaten, yes we are satisfied, no we don't need to eat more food. Time to digest.
And you know what? IT WORKS!!! I've adopted this strategy after every meal and snack. Sometimes I even set a timer. And I have yet to go back for more food after the full 20 minutes as elapsed. I've already cleaned the kitchen up in that time, and my mind is on other things. This has really helped me learn that crucial difference between physical stomach hunger, and just wanted to stuff my face for no real reason than for the sake of eating.
I wish I could remember which member is was, because I really want to thank her. I'm going to ask on my WW group's Facebook page because it was so valuable to me.