First, decide how you're feeling:
10: Stuffed. You are so full you feel nauseous.
9: Very uncomfortably full. You need to loosen your clothes.
8: Uncomfortably full. You feel bloated.
7: Full. A little bit uncomfortable.
6: Perfectly comfortable. You feel satisfied.
5: Comfortable. You're more or less satisfied, but could eat a little more.
4: Slightly uncomfortable. You're just beginning to feel signs of hunger.
3: Uncomfortably hungry. Your stomach is rumbling.
2: Very uncomfortable. You feel irritable and unable to concentrate.
1: Weak and light-headed. Your stomach acid is churning.
You should eat only when you're feeling 1, 2, 3 or 4.
Put your fork down at 5 or 6 and wait until the next scheduled meal or snack.
If you're trying to lose weight, stop at 5, the point at which you're eating a little less than your body is burning.