How Can I Teach Myself to Eat More Slowly?

The question: "I eat really fast. I know it's not good for me, but I often don't really think about the fact that I'm doing it until my food is gone. How can I slow down and be more mindful?"

The expert: Brittany Kohn, R.D., a nutritionist at Middleberg Nutrition in New York City

The answer: You're right that inhaling your meals isn't healthy. Because it takes at least 20 minutes for your body to begin registering fullness, wolfing everything down makes you prone to overeating and potential weight gain, says Kohn. But we get it: In an always-on-the-go world where leisurely meals feel like treats, it can be tough to pace yourself.

"Start by vowing to carve out a decent amount of time, ideally 20-30 minutes, to not just eat but actually sit down to a meal," suggests Kohn. There's a reason why previous generations used to make mealtime more formal; it helps you truly take a break and focus on refueling. No need to bust out the good silverware and table settings, but you do want to take your food out of its package or carryout container and set it on a plate, which will make eating more of an event—not something to do while you answer e-mail or play Candy Crush.

MORE: 15 Healthy Foods That Make You Feel Full and Satisfied

Speaking of e-mail, shut off your devices before you start eating. "Having no digital distractions helps you pay attention to your pacing," says Kohn. Drink water or another beverage throughout, which will force you to take breaks between bites, says Kohn. She advises sipping (not gulping!) at least two glasses during each meal. And though it may sound a little OCD, chew your food a minimum of 10 times per forkful, putting your utensil down between bites, says Kohn. The logic here is that the more your mouth savors the sensation of your meal, the stronger your feelings of satiety will be.

Finally, if you continue to eat at breakneck speed, start noshing on little snacks throughout the day. You might be chowing down because you're actually ravenously hungry, which is a sign you need to eat more frequently, says Kohn.

MORE: How Can I Train Myself to Feel Full?

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