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Make time for your meals. Make sure that a suitable period of time is cleared within your schedule for each time you eat.
- Always sit down at a table to eat. No more TV meals; pay attention to what you’re eating.
- Eat more foods that are high in fibre. They take longer to chew.
- Put down your utensils between each bite.
- Sip some water between each bite. Treat every bite of your meal as a meal in itself.
- Have a conversation. If you’re eating with others, use meal time as an opportunity to talk as well as eat.
- Take small bites.
- Chew more. Count how many times you normally chew and add one extra chew on the end.
Add one more chew per week for as long as you’re happy to.