Slow down when eating

Do you wolf your food down as if your life depended on it, or do you slowly savour every morsel? Slowing down could help reduce the amount of calories you eat.

A recent review of the scientific literature analysed data from 22 studies and found that "a slower eating rate was associated with lower energy intake in comparison to a faster eating rate" regardless of how the slowdown was achieved. "Evidence to date supports the notion that eating rate affects energy intake," state the authors in the American Journal of Clinical Nutrition.

To help slow the pace, create a dining environment that lets you focus on the food. Turn off the TV, avoid scheduling meals for just before you have to race out the door and take the time to really taste your food.