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Research has shown that mindful eating has positive impacts on people, so it’s beneficial to know how to eat more mindfully. Here are some techniques for eating at a healthy pace.

Remove all distractions while you eat. 1． Make sure your cell phone is face down and you’re not going to be responding to any messages that come through.

Take enough time to finish your meal. Even with all distractions removed, very often you still find yourself eating faster than you should.2． It takes about that time for your body to get the signal to the brain that you are full.

3． You might wonder how to spend 20 whole minutes eating a sandwich. One way to slowdown is to engage your senses and think through all the details about your meal. Ask yourself: What’s on my plate? How hungry am I today? Is it too salty? Notice the smell, the taste and whatever other senses that arise as you eat.

Limit the amount of the food you might munch on(大口吃) mindlessly. Put a small amount of snack food, like potato chips, in a separate bowl to help avoid mindless munching.4． Putting aside some of the food can help you eat less at a healthier pace.

Actually chew. If you’re wolfing down(狼吞虎咽) your food you’re probably not chewing it. And chewing is an important part of digestion. 5． Look at each bite before putting it into your mouth, acknowledge what you’re eating and chew, chew, chew.