由 home-healthhaven 
When you’re having a meal, making healthy choices isn’t always a breeze, especially if you’re preoccupied, feeling emotional, or staring at a big portion. If you’re not paying attention while eating, it can lead to overeating and putting on extra weight. To stay in control and be more mindful of what you eat, try these tips:
**Take Your Time**
Eating too quickly can cause you to consume more than you need because it takes about twenty minutes for your brain to realize your stomach is full. So, aim to make your meal last at least twenty minutes. This lets your body signal that you’re full, helping you eat just the right amount.
**Sit Down While Eating**
Eating while standing can be distracting and may lead to mindlessly refilling your plate. Sitting down allows you to focus on your food and feel when you’re full. Plus, it helps you eat more leisurely.
**Pay Attention to Your Food**
Rather than hastily swallowing your food, chew slowly and savor every bite. This way, you enjoy the flavors more and become more aware of how much you’re eating, which decreases the likelihood of overeating. Drinking water with your meals can also help you feel fuller sooner, cutting down your calorie intake.
**Choose Satisfying Foods**
Don’t force yourself to eat boring food just because you think it’s healthy. This can lead to frustration and craving unhealthy options. Healthy eating should still be enjoyable. Find low-calorie recipes that sound tasty and use herbs and spices to make your meals delicious and exciting.
**Eat with Company**
Sharing meals with others can make eating more enjoyable and often takes longer, giving you time to notice when you’re full. Plus, having company makes the experience more pleasant and helps prevent overeating. Just be aware that your dining buddies’ habits might rub off on you.
**Avoid Family-Style Dining and Large Plates**
When food is easily within reach, like with family-style dining, it’s easy to overeat. Keep serving dishes in the kitchen or on the stove. Also, swap large plates for 10-inch ones. Smaller plates make portions look bigger and make you feel more satisfied.
**Create a Restaurant-Like Experience at Home**
You probably take your time eating at a restaurant, so do the same at home. Set the table nicely, start with a salad, and enjoy chatting with your family during the meal. Treating your home dining like a restaurant experience can make meals feel special and encourage mindful eating.