In the same way you can conserve on portion size, you can put the fork down between each mouthful. Chew your food. Taste it. Eating is a pleasure. Enjoy a conversation with your relatives while you eat. And put the fork down between each mouthful.



You'll be surprised when your body tells you you're full, long before the plate is empty.

By giving your body time for the gut-brain connection to happen, you're less likely to overeat, and less likely to tip the scale toward a positive calorie intake balance.

ACTION STEP 16

Put the fork down between each mouthful during your next meal. See if you feel full before you finish your plate.

ACTION STEP 16 REVISITED

Apply this strategy for the rest of today and tomorrow. Note how less you eat.