There is scale I use with clients often to help them recognize how full they are. Using the numbers 1-10 you rank how you feel before and after meals.
1 would be starving, totally empty stomach, can't think, low blood sugar....
2 would be ready to eat your own shoe but maybe take the laces out first
3 would be really hungry, but not desperate
4 would be just a little hungry
5 would be feeling like you need just a little more
6 would be no longer hungry
7 is satisfied
8 satisfied, but I could have ate less
9 is stuffed
10 is ready to vomit, OMG I can't think anymore, I swore these pants fit when I sat down.
Now because of busy lifestyles, eating on the go, larger portion sizes and just a lack of attention on our eating, many people when they describe full usually fall somewhere in the 8-10 range. We've all done it before: Got way too excited at dinner and ate like a Tazmanian devil ripping through the jungle.
Believe it or not, what you want to aim for and get accustomed to is somewhere between 6 and 7. Being full and giving the body what it needs should only result in you no longer being hungry. When we push past this, we are just overloading our bodies with more than it needs and you can guess where that ends up going....
So slow down at your meals and really pay attention to when you stop eating. Is it between that 6 and 7, or are you pushing the limit of your blue jeans again?