TIME YOUR MEALS
Time your meals for a few days to establish how long you take from the first to the last mouthful.
Then force yourself to increase your meal duration — double-time if you’re a fast eater, or increase the time by half.
Allow extra time between each mouthful, chew your food properly, and take the time to savour the flavours, aromas, and textures of your meal.
Your body’s fullness sensor uses chemical messengers to tell you that you’ve had enough — you start feeling full.
Slowing down your eating gives you time to feel full.
Don’t be surprised if you start leaving food on your plate or even dishing up or ordering smaller meals.
Try it and stick to slow eating for two weeks — this simple hack has helped many people to lose weight and keep it off for life.