Slow down to move forward – Fuel

[fusion_dropcap boxed=”no” boxed_radius=”” class=”” id=”” color=”” text_color=””]E[/fusion_dropcap]ver eat so much you develop a cough? Well, I have… Now you don’t have to be eating yourself into a coma to find value in this one. I can actually guarantee this will help you in some capacity so please hear me out.

For me though this actually used to be a fairly regular occurrence. I coined it the “full cough”…I know super original. I actually couldn’t feel I was full until it happened and even then I still wanted to eat but I just physically couldn’t. Then a little while later that full feeling would hit me like a brick wall sometimes crippling me for hours.

Many a holiday dinner…and date night…has been spent lying on the floor in gluttonous agony.

Yes, I make a hot date…

As you can imagine, this was a problem. It also wasn’t helping my weight. I’d ballooned up over 270lbs even though I was eating fairly well and training hard 6-7 days per week.

You see it doesn’t matter how “healthy” you eat and how active you are if the food you’re eating is still providing more energy than your output.

This is called energy balance, and why calories matter.

Now calories matter, but it doesn’t mean you need to count calories.

Whoa, what!?!

Yep, shocking I know.

Yep, there’s another way, and the best part is that it’s sustainable over the long term, let’s you restore a healthy relationship with food, and doesn’t require anything other than a little mindfulness.

That’s why it’s the first step in the FUEL category of the BID lifestyle transformation roadmap (GET YOURS).

So here’s what you’re looking for depending on your goal:



Eat till you’re just short of full (80% full) – think I’m still a little hungry but I’ll live


Eat till you’re satisfied (90-100% full) – think I’m feeling good, that was enough


Eat till you’re satisfied then a little more (105% -115% full) – think, I might need to loosen my belt a notch but I can still function


9 Things that help make this work

Take the time to eat

Stop eating over a container, standing by a sink, sit down, grab a plate and make eating what you’re doing right now.

Get off your phone, turn off the TV, and remove any other mindless distractions

Remove any distractions from your eating environment that you can.

Chew thoroughly

Digestion starts in the mouth, up to 20% of carbohydrates can be digested before hitting your stomach if you let it. Chew thoroughly…then a little more.

Put your fork down between bites

Take a break, it’s not a race, and no one will steal your food. If they cross the neutral zone you have my permission to engage them with said fork…

The neutral zone is not to be trifled with.

Have a conversation

Meals are a great opportunity to connect with the people in your life, find opportunities to eat with others. If not for you then for them.

Eat food that makes you chew

The less processed a food is typically the longer it takes to chew, and the more it fills you up, So choose whole foods, especially lean proteins and chewy starches (think baked potato over fries…yes, avoid loading it)

More greens the better

Fibrous foods especially vegetables take time to chew, add a salad or some hearty greens to any and every meal.

Time it

Look at the time, take at least 15-20 minutes to consume your meal.

Take a break then decide

Especially if you’re trying to lose body fat, eat till you’re still a little hungry. Wait 5-10 minutes then decide if you still want more, if so go ahead.


I know this all might sound a little hokey, but you’ll need to trust me on this. This is one of the most powerful habits you can master. It’s going to take a little time to master, but once you do you’ll feel, look, and function better than ever.

Give it a try, drop your questions or challenges below. Stuck with something? Let’s chat, click below.

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About the author 

Coach Jason

Coach Jason Ingham is a personal trainer, nutrition coach, and founder of BID Health and Performance. Jason has spent more than 20 years practicing the art of lifting and coaching, continually refining his skill set to help his clients build bodies they're proud of pain-free while doing what they love.

When he's not in the gym you'll probably find him buried in a book, exploring the city's restaurants, or crushing the latest streaming sci-fi or fantasy series with his partner Bailey.

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