Don't rush through the very best part of eating: tasting the flavors and enjoying the textures. It may sound simple, but chewing your food slowly and savoring every bite also helps you eat less. Many of us take just 10 minutes or less to wolf down a meal. It takes about 20 minutes for your brain to receive signals from your digestive system that it's full, so when you eat quickly, you tend to eat more because the brain doesn't get the message until after you've stuffed yourself. Plus, chewing thoroughly will help aid digestion -- which begins in your mouth. Chewing breaks the food into smaller particles and mixes the food with saliva that contains digestive enzymes.
Thorough digestion is key to the absorption of nutrients and to good health. One way to slow down eating is to take one forkful, put it in your mouth and put down the fork. Chew at least five times, and don't pick up the fork until all of the chewed food is out of your mouth and down the hatch. Then pick up the fork and start again. Practice this method for at least one meal per day. Reconnect with the joy of eating! Another chewing strategy that might help you eat less is chewing gum. Pop a piece when you feel a craving coming on, when you're cooking and tempted to "sample" or anytime you want. It'll freshen your breath and give your mouth something to do while you allow cravings to pass.