Even if it’s just you eating, make a point of setting the table. This can make the experience of eating feel more personal and intimate, which may encourage you to eat slowly. You can also do something to make meal time feel special. For example, light a candle or set down flowers. You can also cook your own food. If you made a meal yourself, you may be more likely to savor each bite.

If you live with your family, try to make family meal nights a regular occurrence. Not only will this slow down your eating, it can also increase the feeling of family togetherness. If you live with roommates, consider having a dinner with your roommates a few nights a week. Everyone can agree to prepare a dish. If you live alone, try inviting friends over for dinner or eating out at a healthy restaurant a few nights a week.

Practice mindful eating, really paying attention to the food and your surroundings. [3] X Expert Source Melody Sayers, MS, RD, NASM-CPTRegistered Dietician & Personal Trainer Expert Interview. 6 May 2020. Eliminate distractions before meal time. Leave your phone in the other room, turn off your laptop, and turn off your television set. Do not bring reading materials to the table. Try to make meal time into a ritual where you make a point of appreciating your meal. Try to look at your food just before eating. Strive to appreciate the meal in and of itself.

It’s a good idea to go for low calorie or calorie-free beverages, especially if slow eating is part of a weight loss regimen. Water, diet soda, and seltzer water are good options.

It can also help to opt for meals made from foods that are difficult to swallow. For example, try to eat a diet rich in vegetables, fresh fruits, and lean proteins. Softer foods, like casseroles and mashed potatoes, may be harder to chew for prolonged periods. Concentrate on the flavor and texture when you chew. Try to be aware of the fact you are eating, and stop to think about how much you’re enjoying your food.

It can help to flavor your water to make it more enticing. You can buy flavored water at the supermarket. You can also add pieces of fruit or vegetables to tap water to give it extra flavor.

You can also try eating with smaller utensils. This can encourage you to take smaller bites. Try switching up the utensils you use. You can, for example, eat with chopsticks for a change to slow down the pace of your eating.

Ideally, it should take you around 20 minutes to finish a meal. Try setting the kitchen clock for 20 minutes. Keep an eye on the clock as you eat, and strive to take 20 minutes to finish your plate. [6] X Expert Source Melody Sayers, MS, RD, NASM-CPTRegistered Dietician & Personal Trainer Expert Interview. 6 May 2020. [7] X Research source You can try to eat your food in servings. For example, eat your salad first, then your side dishes, then your main course.

Make sure to be aware of calories. If you’re eating every 2 to 3 hours, you need to keep the caloric content of your meals lighter than you would when eating 3 meals a day. In addition to helping you eat more slowly, this can rev up your metabolism.

Stock up on easy-to-grab snack foods like fresh fruits, vegetables sticks, hummus, guacamole, pesto, raw almond butter, nuts, and avocado. [13] X Expert Source Lyssandra GuerraCertified Nutrition & Wellness Consultant Expert Interview. 25 March 2020.

Make sure to read nutrition labels. This will give you the idea of an actual serving size. A bag of chips may say it’s only 150 calories, but the serving size may be half the bag. Use small visual cues to determine portion size. A serving of carbohydrates is about the size of a hockey puck. A serving of protein should be no bigger than a deck of cards. [15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Be careful, however, when eating nuts. They tend to be high in calories. You can also try eating foods that you eat one at a time. For example, snack on blueberries but don’t eat them in handfuls. Focus on one blueberry at a time.