Consciously focusing on gut fullness for 10-20 seconds can improve the ability to override signals of gut fullness or emptiness.

“So by just taking conscious awareness of how full or empty our gut is at various times between meals, after a meal, before a meal, you can very quickly develop a sense of how full or empty you are.”

“You can get better at registering sense of fullness or lack of fullness in a very particular way. Some people have a very keen sense of how full or empty their stomach is, so if you've eaten anything, even if it's a small volume of food in the last hour to three hours, it's actually a worthwhile practice to take a few moments, maybe 10, 20 seconds, and actually just try and concentrate on sensing the neurons in your gut and how full you are”

“So, if you've eaten anything, even if it's a small volume of food, in the last hour to 3 hours, it's actually a worthwhile practice to take a few moments, maybe 10, 20 seconds, and actually just try and concentrate on sensing the neurons in your gut and how full you are. The consequence of that is actually rather interesting. It's been shown that the consequence of that is actually that you can better override the signals of gut fullness or emptiness.”