3. Lose the Race
Do you usually shovel the food in? Do you breathe in between bites? Are you panting and sweating when you reach the finish line? Be the last one to finish for once. Try putting the fork down in between bites; making sure you are breathing and savoring the food.

4. Try Chewing More
How many times do you typically chew a bite of food? No really, go ahead and count. Most of us are lucky if we chew five or ten times depending on the size of the bite. Now try to chew thirty or fifty times. Notice how the consistency of the food and flavors change and notice how much longer it is taking you to finish a meal, leaving less time for a second helping.

5. Experience the Joy of Eating
Taking time with a meal allows for enjoyment of the whole experience of eating: smells, flavors, and textures. Eating is something we will do, every day for the rest of our lives, why not slow down and enjoy it?

Remember, eating mindlessly can lead to overeating. When you are trying to accomplish a handful of things all at the same time, including eating, it takes your brain longer to connect with your stomach to register that it has eaten and full. Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food. It also allows you to actually taste your food, leaving you and your brain more satisfied, and not looking for that extra something right after a meal. When you slow down and take the time to enjoy the eating experience with all your senses, you just may find you eat less and in the long run, may weigh less as well.

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