Practice mindful eating at every meal

Sit down at a table, remove screens and distractions, and focus on the food in front of you. Chew thoroughly, notice flavors and textures, and put your fork down between bites. A typical meal should take at least 20 minutes.

Why It Works

It takes roughly 20 minutes for gut hormones like GLP-1 and CCK to signal fullness to the brain. Eating quickly bypasses these cues, leading to overconsumption before you register satisfaction. Mindful eating has been shown in clinical studies to reduce binge eating episodes and improve overall dietary quality by making people more aware of what and how much they are consuming.

Tips

• Start with one distraction-free meal per day and build from there
• Notice when you are eating out of habit, boredom, or stress rather than genuine hunger
• Serve food on a plate rather than eating from containers -- seeing your full portion helps awareness
• Chewing each bite 15-20 times slows the pace naturally