Slow down Speed eaters are more likely to overindulge because it takes about 20 minutes for people to recognize that they're full.
Sit down If you stand and eat at the kitchen counter, it's easy to get distracted and quickly devour your plate. Instead, sit down at the dining room table and enjoy your meal or snack.
Focus on what you're eating Chew your food, taste it, and savor it rather than inhaling. It's a real pleasure when you can slow down and concentrate on your food.
Seek out satisfying foods Don't force yourself to eat bland fare. Life's too short to eat bad food! Plus, eating boring food might cause you to resent healthy eating and turn your taste buds directly to those not-so-healthy foods.
Eat with others It takes longer to eat—plus, it's more fun—when you're enjoying a meal with other people. Talk, laugh, and enjoy your meals with other people as much as possible.
Avoid family-style dining When food is within arm's length, it's easy to refill your plate and eat more than you need. Instead of dining family-style at mealtime, keep the food on the stove or in serving dishes in the kitchen away from the table.
Pretend like you're dining out When dining in a restaurant, you typically eat much slower than you do when you're at home, so try to mimic this experience by extending the time you spend on your meal.