Start the clock when you start your dinner - taking the first bite. Look at it again when you have finished. How much time has elapsed? minutes? seconds? The longer the better.
it takes at least 15-20 minutes for nerve endings in the gut to sent signals to the brain that tells you you're full and its time to stop eating.
Wolfing down a meal faster than that can lead to overeating as your brain is catching up with the signals. A studay in the BMJ in 2008 found that people who eat quickly (and until they were full) are more than 3 times likely to be overweight than those that took their time and ate slowly.
You have to teach yourself to eat slowly and do it gradually. We're so often in a rush to do something else, give yourself the time to enjoy your food. If you usually take 2 minutes to eat your breakfast, give yourself 4. If you eat lunch infront of the computer, stretch it out: eat half, take a break, drink water, type a bit more, then finish the rest.
Here are some tips to slowing down your eating:
1. Sit Down
Don't eat standing. Its easier to get distracted and fill your plate for more.
2. Avoid Armchair feasting
When food is at arms length you'll eat more than you need. Keep extra food in the kitchen.
3. Be Wary of the TV
If you're hungry while watching TV measure out a specific amount of food and put the bag away before you sit down. Don't go back into it!!
4. Don't eat alone
it takes longer to eat when you're chatting to other people.
5. Eat in like you're eating out
Mimic restaurant eating by having a salad on the table as a starter. Eat it first then have your main course.
6. Don't drive or shop hungry
Try to go a whole week without consuming anything whilst you are driving. You can't concentrate on your food and your driving! When you go food shopping, make sure you are sated and your are more likely to stick to your list.