Pay attention while you’re
eating. Be aware of your environment. Eat slowly, savoring the smells and
textures of your food. If your mind wanders, gently return your attention to
your food and how it tastes and feels in your mouth.
Avoid distractions while eating.
Try not to eat while working, watching TV, reading, using a computer, or
driving. It’s too easy to mindlessly overeat.
Chew your food thoroughly.
Try chewing each bite 30 times before swallowing. You’ll prolong the experience
and give yourself more time to enjoy each bite.
Try mixing things up to force yourself to focus on the experience of eating. Try
using chopsticks rather than a fork, or use your utensils with your non-dominant
hand.
Stop eating before you are full.
It takes time for the signal to reach your brain that you’ve had enough. Avoid
the temptation to clean your plate.