Have you ever spent 1 full meal focusing on how fast you're eating? Speed eating is actually a major cause for over-eating. By eating at a slow pace you're actually giving your brain enough time to register the "satiety signal" which will allow you to eat less then you normally would.
My challenge to you: Spend 1 full meal focusing on how fast you eat and decide whether or not this is an area you need to improve.
Tips To Eat Slower:
1. Try putting your cutlery down in between each bite
2. Focus on taking sips of water throughout your meal
3. CHEW!!! Chewing is actually the initial steps of digestion- so its important to start it off right!
4. Challenge yourself and use cutlery of EXTREME sizes.. by using extremely large sized forks and knives, you may see it as being a big challenge
5. Ever tried chop sticks? For those of you that can't use them, nows a great time to start! You'll see it's a lot harder and will probably be very time consuming.