Suggestions to help me eat slower

katy_trail

I do that too, what helps with slowing down and increasing the satisfaction I have
is eating foods that take longer.
peeling an orange/grape fruit some kind of citrus, eating one slice at a time
eating whole carrots, not for everyone, but there's no prep and
instead of eating the whole bag of baby carrots i know how many I've eaten
unless I just ate them all day long for some reason,
shelling nuts
i do this with peanuts, pastachios are particularly delicious, almonds,
you'll eat a lot less nuts if you have to use a nut cracker too
works as a football or other sports snack too
while they are eating some greasy food you are getting your protein and healthy fats
and satisfied
I second the spicy eats, if nothing else you'll be drinking water between bites
if you eat spicy asian vegetable based recipe, then it will be healthy,
spicy and you can eat it with chop sticks and no one will look at you weird
if you're in public

squatsandlipgloss

What I did:
Use a smaller plate
Put food on your plate and put away the pots and pans - don't leave them sitting on the diner table.
Use smaller fork, spoon and knife (this may seem weird but worked for me)
Don't get distracted (no watching tv or reading)
When you talk with someone, don't eat at the same time
Drink 2 glasses of water right before diner
Don't keep looking down at your plate, trust your instincts

katy_trail

http://podcasts.personallifemedia.com/podcasts/216-inside-out-weight-loss

it was a few years ago, but this was free to listen to
she has at least 1 session addressing this topic

tootoop224

If you log everything first, come up with the calorie and macro amounts you want, and only put that much on your plate, it really wouldn't matter how fast you eat it, as long as you stopped eating at that amount.

As for your question, I read somewhere to use your fork in your non-dominant hand. Might want to try that. Also, agree with everyone re: smaller plate/putting less on it.

pterradactyl

Count how much you chew each bite and try to focus on that each time, don't get a new bite until you're finished chewing and swallowing the first. Take a drink between every few bites. Also, if you are with other people, make it a point to say something every few bites to take a break.

Warchortle

Make your food too spicy or not as delicious.