Chew each of your first 5 bites slowly

Slow down at the start of a meal and really taste the first bites.

Why it helps

Eating quickly makes it easy to miss when you are full. Slowing down at the start often makes the whole meal calmer and more enjoyable.

How to do it

1. Sit down and put your phone away.
2. Take a small bite and put your fork down.
3. Chew until the food is soft, about 15 to 20 chews, then repeat for five bites.

Make it easier

Do it for just the first two bites.

Make it harder

Eat an entire meal without any screens, putting your fork down between bites.