Chew Thoroughly and Slow Down

You need some time for your brain to realize that you've eaten enough. When you chew your food thoroughly, you eat more slowly, which is linked to lower calorie intake, greater feelings of fullness, and smaller serving sizes.

Your weight may also be impacted by how fast you finish your meals. Faster eaters are more likely to gain weight than slower eaters, according to one recent review of 23 observational studies. One study of more than 4,000 middle-aged people found that those who reported eating extremely quickly tended to be heavier and had put on the most weight since turning 20. Another research tracked the weight of 529 men over the course of eight years. People who are classified as rapid eaters put on more weight than those who are classified as slow or medium eaters. Fast eaters have a substantially higher likelihood of being overweight. It could be beneficial to keep track of how many times you chew each bite to establish the habit of eating more slowly.