6. Enjoy one bite at a time.
Finish chewing one bite of food before scooping another bite onto your fork or spoon. You can slow down, reduce your intake and better enjoy the taste and experience of your food by paying full attention to one bite at a time.
7. Don't distract yourself.
Try and be fully present for your meal. That means no browsing apps on your phone, checking emails or zoning out in front of the TV.
8. Sip—don't gulp—your beverage.
This one is self-explanatory. Just like chewing, the rule is to slow down.
9. Engage.
If you're sharing your meal with others, engage in conversation with them. See your meal as an experience, as opposed to a plate you need to clear.
10. Don't restrict.
Know that this will not be the last time you eat these foods because you can enjoy them again at another meal or snack, especially if you have leftovers. Eating mindfully isn't a diet. You are allowed to enjoy food, and knowing that will actually help you not overeat.
11. Save leftovers.
Save the leftover for when you are hungry and need to fuel your body again. There's nothing wrong with having leftovers and can actually be cost-effective way of stretching your meals throughout the week. Just don't go back for seconds right away!
12. Monitor taste.
If you find yourself continuing to eat once you're full, ask yourself, "Does this food taste as good now that I'm full?" You'll notice that the food has probably lost much of its enjoyment, and you're simply eating more out of habit or to fill an emotional need.
13. Wait.
Wait 10 to 15 minutes before going for seconds. You'll be able to more accurately determine how full you are, since it takes around 15 minutes for your stomach to signal your brain that you've eaten.
