Slow Down

Current Weight: 222 lbs.
Change 15: Eat slower

When you slow down the pace at which you consume food, you tend to feel full sooner, and eat less. Place your fork, or spoon, down between bites and chew slowly, savoring the flavors in your mouth. Don't speak with food in your mouth, but do have dinner conversations between bites to help slow down your eating. Chewing slowly and thoroughly will also assist in digestion.