one spoon

One spoon plus or minus does matter.  I call this principle the “one bite threshold” and it refers to the care we must take to listen to our body signals.  I teach people to become so tuned in to their bodies that they are aware, to the bite, exactly when to stop eating.  To ignore the signal to stop is just as big a problem as ignoring hunger signals.  Bodies can only adapt optimally to optimal food intake, quality and quantity.
Bodies respond to famine based on famine sensitivity (genetics) and the general pattern of food intake.  Some people (usually they do not have weight problems) can go hungry without much or any effect.  But others adapt very efficiently to it and must avoid famines as a rule by eating food whenever hungry.  A famine is simply unsatisfied hunger.  Overeating is always overeating.  Extra bites will be stored, supporting existing fat or creating new fat, regardless of why they’re eaten. So pay attention and stop when your bodies says “enough.”
Sincerely,
Jean Antonello

Jean - I think this begs the question: what does appetite satiety feel like according to NT. My understanding/misunderstanding of the concept of being full is that there is absolutely no further desire/compulsion to eat more food. If that brings you beyond physical hunger and to the point of being stuffed sometimes, so be it.

What do you think of those 1 to 10 fullness scales laid out by some of the “non-diet but any food goes” authors?

I think what makes the satiety thing so hard for me is the lack of structure. That’s the one good thing about diets - they do give you structure and a semblance of control albeit temporary.

If we are eating well consistently through the feasting and plateau stages will our bodies eventually tell us when to stop eating without any extra mental effort just like a little kid’s body or perhaps an undomesticated animal’s? Is this what is supposed to happen following the last feast? I’ve been working on mastering NT for about 2 years now with some initial success followed by some significant setbacks so I’m sad and frustrated that I can’t yet answer this question for myself.

Thank you

Jean, your answer makes total sense. Because this has been my question in the past days and I didn’t wanna go on and on, putting on weight and being “content” with it. It’s still a time of experimenting for me, listening to my body. One of my challenges is to not end up somewhere without food, which, in some part of the day it still happens.
Sweetart, I understand you perfectly. But if we are to be free, to live according to the natural law that has been built in us, we have to let go man-made laws. Our body is an incredible work of art. I believe we’ll see amazing things if we listen to it. :) Next time, when someone asks me what am I listening to on my iPod, I’ll say “To my body”  :D

appetite satiety according to NT

There is no objective definition of “appetite satiety” according to the Naturally Thin principles.  This is because individuals all experience hunger and fullness in unique ways—they are subjective symptoms.  Your understanding, which you say brings you to the point of being stuffed, is your understanding.  If it’s working for you then fine.  Generally, I encourage people in recovery to avoid becoming stuffed.
If using fullness scales helps you recognize your body signals better, by all means use them.
The worst thing about the Naturally Thin program is the lack of structure.  Many people simply can’t handle it.
Our bodies are designed to tell us when to stop eating “without any extra mental effort” from the time we’re born.  Unfortunately, we screw up this terrific system by abusing both our hunger and fullness signals over years of dieting.  It usually takes considerable “extra mental effort” to reestablish this natural communication system with our bodies, and keep it established.  I wish it were easy and automatic and effortless, but it isn’t.  It takes work.
Sincerely,
Jean Antonello

This is a funny coincidence, because just within the last week I learned that one bite plus or minus does matter, so I’m glad Jean was able to confirm this.

I guess I’m not the only one who struggled with hunger/fullness signals.  That was the biggest hurdle for me once I started NT.  Especially fullness signals.  I always wished that the books described what hunger and fullness felt like; I wondered why nothing was said about it.  I guess it’s because hunger and fullness feel different to each person, so trying to describe it would probably do more harm than good.

I finally figured out hunger and fullness by trial and error, by experimenting with every different possible point of hunger and fullness…It was very frustrating at times, when I thought I was on the right track and then realized I was overeating or undereating.  But I would tell myself that it was a learning experience, and at least I knew more now so I wouldn’t make the same mistake again.  I remember I was pretty excited when I started to lose weight, and I have to say all the trouble was worth it.

finding fullness signals

Rose, I couldn’t have said it better myself.  You go, girl.
Sincerely,
Jean Antonello

Thanks for your comments Jean. I am going to go with a hunger scale. Never quite understood this though - do I have to eat within a half hour of being only a little hungry or can I let it progress to a more substantial hunger (although not starving)? I more or less always have since starting NT, but quite frankly feel that this is just contributing to my overeating. Thanks.

eating on time

It is so important to remember that you make the guidelines for yourself as you go along.  What works for you may not work for another person and what works for you at one point in your recovery may not work at another point.  Bodies are not machines, they are organisms and rather complex ones at that.  And they are all unique.
If your hunger signals are strong and demanding, it only makes sense to satisfy them with good food. If they are vague and comfortable and you are not active, you certainly may just pay attention and respond when they are distinct and/or uncomfortable.  Pay attention!  That is the key.  Sometimes hunger that is not satisfied goes away for a while and comes back very strong.  Keep food with you.  Don’t go hungry to speed up or start the weight loss.  That will backfire.  Try different things.  And remember, if you end up overly hungry in the evening and/or overeating and craving sweets, you are not adequately satisfying your body’s needs throughout the day.  If you feel that you are overeating, it is your job to figure out why and then make adjustments.  Don’t be afraid to try different things with the basic principles in mind.  And remember, the Naturally Thin principles are not one size fits all.  I hope this helps.
Sincerely,
Jean Antonello

Yes. So helpful. Thanks. There are some things you just cannot get from a book.

These and your other comments on this board are really helping to make the freedom of NT less daunting. I’ve been working with NT for awhile now, but I think I’m really starting to finally get it. Nobody else can or should really tell me now to eat. That’s how I landed in this pickle in the first place.

Because I had a long history of restricting, I had to overcome the fear of any sensation of fullness, because that always meant that I had “overeaten”, and consequently meant weight gain.  It took me a while to relax and let myself get full/satisfied.  There was an area between eating enough to take the edge off the hunger, and eating enough to be satisfied.  Until I found that point, my meals were very close together…sometimes 6 or 7 a day.

I mention this to corroborate Jean’s point about how determining fullness is such an individual thing. We all deal with different sensations.