Slow down! It can take up to 20 minutes for your stomach to signal to your brain that it’s full. Try putting your fork down after every couple of bites, an be sure yo actually chew your food (aim for 30 times!) Before going for a second helping give yourself 20minutesto digest, then reassess your hunger. Drinking a glass of water can also help you determine if you’re really hunger vs. merely thirsty.
Savor the flavor! How often do you take the time to enjoy the appearance, aroma, texture and taste of every food that lands on your tongue. Instead of eating simply to feel full , aim your brain at appreciating each bite .Being more present during mealtime can help you feel satisfied once you’ve had enough.