Take at least 15 minutes to eat each meal
Why do I need to eat slowly?
1. Use a new strategy to eat more slowly - try a new strategy each day - until you find one that works for you!
2. Focus. Pay attention to what's in front of you. When you eat, eat. Enjoy it. Savour it. If you're eating with others - enjoy their company.
3. Eliminate distractions - no TV, internet, books, magazines, phones -- just you (and your friends/family), a small plate and some high quality food.
4. Track your progress - journalling your food intake might surprise you!