To help slow down your eating and allow your body to feel full on less food put down your fork between bites of food. By eating more slowly you allow your brain the time to receive the full signal from the stomach.
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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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