Eating slowly: simple but effective

Feeling full takes time

The feeling of being full doesn't kick in straight away. That's why people who eat quickly often eat more than they actually need, and only notice afterwards.

How to tell you're eating too fast

• You eat in front of your phone, laptop or TV.
• Your plate is empty before you've really settled in.
• You feel fuller after eating than you meant to.

Simple techniques

1. Put your cutlery down between bites.
2. Chew each mouthful well.
3. Eat without a screen, at least for one meal a day.
4. Take a short pause halfway through: am I still hungry?

Not a stopwatch exercise

It's not about making a ceremony of every meal. Even one mindful meal a day makes a difference.

My tip

Choose one meal that you'll eat without a screen from tomorrow. Pay attention to when you're really full.