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Put your fork or spoon down between each mouthful. Chew and swallow that bite before picking up your fork/spoon again. This allows your brain to recognize your "I'm full" signal more easily and definitely before you've eaten too much.
I was just going through a cup of plastic sliverware to find a fork. I kept pulling out spoons and knives. Then the second I asked out loud: "Where are the forks?", I pulled out TWO forks and laughed to myself. Oh the irony.
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