Pause halfway through your meal to check in

Put your fork down and check how hungry you still are.

Why it helps

Fullness signals take a few minutes to arrive. Pausing helps you notice them instead of eating on autopilot.

How to do it

1. Eat half of your plate.
2. Put your fork down and take three deep breaths.
3. Ask how hungry you are, then continue only if you want more.

Make it easier

Pause once at the end of the meal.

Make it harder

Rate your hunger from 1 to 10 before and after.

This is not a diet; if eating feels hard for you, talk to a professional.