Because I have always eaten too fast and too much, in order to slow down I keep a kitchen timer on the table and set it to 20 minutes when I begin my meal. That way I am more aware of what I am eating and am able to put the fork down between bites.
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Slow down - eat slower. It takes your brain time to catch up with what you're eating. Put down your fork or spoon in between every single bite - you'll be amazed at how slowing down and taking time to enjoy/savor your food helps!4
I originally learned this from Weight Watchers.
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