When you want to eat more
Feb 04, 2026 8:52 am
Hi ,
You know that moment when you’re already full,
but you still reach for one more serving?
Not because you’re hungry,
but because the food still tastes good.
"Ay ang sarap, isa pa nga".
"Sayang naman, ubusin ko na lang".
“Minsan lang naman to".
A few subo later, you feel
- umay or "suya" (taste fatigue)
- bundat (overstuffed)
- guilty af.
Oh well - my clients have been there, we all have.
So, the next time it happens,
here’s the thing I want you to think about :
There’s something called the law of diminishing returns.
I'm no expert in economics but I've read somewhere that a guy in the 1800s observed that adding more and more input (like labor or fertilizer) to the same land increases output at first - but eventually, each added unit gives less benefit than the one before.
In the context of food, the first few bites give you the most enjoyment.
After that, the pleasure slowly drops.
The food doesn’t get better, but sometimes it's tempting to keep eating anyway.
That’s usually when “I want more” turns into "umay" or sobrang busog and uncomfortable feeling uncomfortable full.
Worse - feeling guilty and regretful.
Therefore, overeating isn’t always about lack of discipline.
Most of the time, we’re just chasing the feeling of the first bite.
If you experience this, I want you to build a different skill:
Learning how to feel satisfied.
Here’s something simple you can try at your next meal/snack:
- Chew your food thoroughly. Chewing well doesn’t just help digestion - it helps your brain decide when “enough” is enough. So, slooow dowwwwn.
- Pay attention to the food's taste and mouthfeel. Savor - enjoy the flavor and texture, but notice when it’s not as exciting anymore. Wait for 5 - 10 minutes before deciding to have another serving.
- Stop before feeling umay or stuffed. Aim for sakto lang - not hungry, not bundat. Saks lang.
If you want to avoid overeating, the goal isn’t to deprive yourself. It is to...
-Stop before satisfaction turns into discomfort.
-Stop before “more” becomes too much.
-Stop while it still feels good.
Sometimes, the healthiest move isn’t eating less.
It’s knowing when enough already feels good.
That’s it for today’s coaching reminder. More in the next newsletter.
All the best,