Savour every mouthful. This lets your brain deliver fullness signals to your body, preventing overeating.
Keep your hunger in check. Notice your hunger and fullness cues. Only eat when hungry and stop when full.
Choose smaller dishes, plates, and cutlery to deceive your brain into thinking you're eating more.
Use a measuring cup or spoon to determine how much food you need for each meal or snack.
Serving yourself mindfully is putting out an appropriate amount on a plate rather to eating directly from a bag or container.
Be sure to chew each meal many times before swallowing. This helps with digestion and also improves your taste and texture perception.
Choose foods that are high in nutrients and low in processed ingredients to help you feel full and get the nutrients you need.