But taking time to eat is priceless and will make a huge difference to your waist line. First of all, you will reduce the feeling of being bloated, second of all you will eat less and feel less hungry later on. Remember that your brain get the signal of being satisfied after 20minutes so wait at least 20minutes before eating again.
However, I realised that i tend to eat slower when i am eating with someone. Unless this person eats even faster than me. I am trying to get the same rhythm at least by courtesy (and also to not be perceived as famished ;) )
Drink a glass of water before, with and after your meal
Still hungry after 20minutes? Have a hot drink like coffee or tea and/or go for a small walk
Tricks to eat less.
Enjoy every bite
Use small plate to take smaller portions
Avoid your food weaknesses (food that you cannot stop to eat once started)
(Mine would be peanuts butter and cashew nuts and yours?)
Follow the above and see the difference, good luck !