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My then-5-year-old once told my husband at dinner, "Finish chewing what's in your mouth before you take another bite." What an a-ha! Often I am only almost-done chewing the previous forkful when I scoop up another bite. Being mindful of this really slows me down. I also put my fork down now & then.
As I am eating I put my utensil down in between bites. I know this sounds crazy, but I noticed that I never used to do it. I always used to put the bite in my mouth and get the next bite ready on my fork or spoon. As soon as I was finished chewing, I put the next bite in, never allowing a break.
This helps to keep yourself from over eating and stuffing yourself. It allows your stomach enough to time to tell your brain whether or not you really want that next bite. It's a stupid little trick, but I find that it works for me and I actually feel fuller faster and don't get grossly full.15
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