In today’s rushed culture, sitting down to eat a meal is becoming a luxury. The majority of the time we’re grabbing a bite on our way out the door, eating in our cars, or while we’re sitting in front of our computers. On top of this, we’re constantly being told what foods to eat, with each new magazine article highlighting some new magical fruit or vegetable filled with special powers to make us thin. But new search is proving it’s not what we eat, or when we eat it. Rather it’s how we’re eating. In a recent study published in the British Medical Journal, people who tend to eat quickly and until they’re completely full were up to three times more likely to be overweight than those who eat slower and until they’re satisfied. The study advises that by eating slower, people are more aware of what they eat and how they feel, which results in eating smaller portions and consuming less calories. While taking the time to eat slower may seem like a difficult task at first, here are some tips which can help you slow down.

1. Eat smaller, more frequent meals. When you’re hungry you’re more likely to over eat and eat too quickly. Instead, focus on eating something every 3-4 hours. This will help keep you satisfied all day long, and give you more energy throughout your day.

2. Avoid distractions. Stop eating in front of the TV, at your computer, or while you’re reading, as this readily promotes mindless eating. Instead focus on the meal before you, and be conscious of each bite you take.

3. Drink more water. Before your meal, and with your meal as it will help to fill your stomach.

4. Chew your food. Taking the time to properly chew your food (chewing each bite 20-30 times), and pausing between bites will not only help you to slow down, it will also help you digest your meal better.

5. Use portion control. The easiest way to do this is to use a smaller plate. The plate will still look full and will trick you into thinking you’re eating more than you are.