How to eat slower

Pace yourself

• Set a particular amount of time for your meal to last (example: 20 minutes).
• Put a pause time on your meal and take a short break from eating.
• Sit next to or across from somebody who eats slowly (or at least slower than you). Pace yourself with them during the meal or aim to be the last one done at the table.

Relax

• Focus on the taste, texture, and smell of your food instead of multitasking or thinking about what you need to do next.
• Eat your food with slow, relaxing music on in the background.

Control your bites

• Set your spoon or fork down between each bite of food.
• Take small bites of food and chew each piece a certain number of times (example: 10 times) before swallowing.

Other

• Eat with the opposite hand.

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