What Is The Perfect Portion Size? Let's Talk About Listening to Your Body's Signals.
I get asked this all the time – especially in a world where restaurants serve massive portions that could feed a small army. There’s no shortage of tips: you might’ve heard things like, “Use your hands to measure portions,” “Eat until you’re 80% full,” or even that your brain takes 20 minutes to realize you’re full. But there’s one super simple, natural way your body tells you when to stop eating, and it doesn’t involve any complicated rules: the first burp.
Wait, the first burp? Really?
Yep! I know it sounds odd at first, especially because many of us have been taught that burping is rude. But from what I’ve learned in Ayurveda (an ancient wellness system), that first burp is actually a little nudge from your body saying, “Alright, that’s enough.” It’s like your built-in fullness signal, and if you listen to it, you can prevent overeating.
Why overeating is a no-go
Overeating isn’t just about feeling stuffed or bloated after a meal. When you eat more than your body can handle, it struggles to digest all that food. It’s like when you overfill a car’s gas tank – it doesn’t work properly. That extra food ferments in your digestive system, causing bloating, sluggishness, and even things like gas or heartburn. And if this happens meal after meal, it can lead to more serious health issues.
But here’s the thing: simply tuning in to that first burp can help you avoid overeating and make you feel so much better after meals!
Why the first burp works
That first burp is a direct signal from your body saying, “I’m good for now.” It’s a sign that you’ve had just enough food to digest comfortably. The cool thing is that this burp is usually super subtle – no loud noises or funky smells (unless you’ve been chugging soda, but that’s another story). Because it’s so gentle, it’s easy to miss it if you’re distracted or have trained yourself to ignore it over the years.
How this helps with healthy weight
Overeating often leads to weight gain, but if you stop eating at the first burp, your body gets just the right amount of food. At first, you might still feel hungry after the burp, especially if you’re used to eating bigger portions. But trust your body – within a few days or weeks, you’ll adjust to eating the right amount. The best part? You’ll naturally shed any extra weight caused by overeating, and you’ll feel so much more balanced and energized. No crash diets, just tuning in to what your body actually needs!
What can get in the way of noticing your first burp?
It’s easy to miss that first burp, especially if you’re:
- Feeling anxious while eating – Anxiety tightens your diaphragm, making it hard to burp or causing excess burping.
- Talking too much at the table – You’re so caught up in conversation that you miss your body’s signals.
- Eating too fast or drinking a lot (especially fizzy drinks) – This can mask the burp and confuse your system.
- Suppressing burps – Years of thinking burping is rude can make you miss it or even swallow the burp. A lot of people think they never burp, but when they pay attention, they realize they do – it’s just super subtle!
How to reconnect with your burp
Here’s a little trick: before you eat, take three slow, deep breaths and make sure you’re eating in a chill, relaxed environment. No distractions like TV or intense conversations. Eat at a moderate pace, chew thoroughly, and really enjoy your food. You might notice that burp the first time you try this, or it might take a few meals. But eventually, your body will start giving you that gentle signal, and you’ll feel so much better after meals.
When to seek help
If you’ve been trying to tune into your body’s signals and still feel out of balance, it might be worth checking in with a health practitioner. He or she can help you uncover any emotional or physical blockages that might be getting in the way. Digestive issues often take time to heal, but with the right guidance, you’ll be on your way to feeling more balanced and free in your body!