Eating slowly

Researchers found that those who eat slowly have a lower body mass index (BMI) and eat smaller meals, according to studies. Food satisfaction signals take 12 or more minutes to reach the brain of a thin person, but 20 or more minutes for an obese person, according to research. Eating slowly may allow your brain more time to recognize that your stomach is full and send the signal to stop.

Taking a longer time to eat may cause people to feel more full and as if they ate more than they really did. Adults who ate 400 milliliters of tomato soup slowly felt fuller after the meal than those who ate the same portion quickly, according to a 2015 research. Put the utensils down or take a few deep breaths between bites to practice eating slowly. Some people find it beneficial to use a timer to keep track of how quickly they are eating.