Don't forget the clock—or the radio
People who eat slowly tend to consume about 70 fewer calories per meal than those who plow through their meals, Jackson Blatner says—a savings that could amount to 200 calories a day. Often, she says, people are surprised to learn how quickly they finish eating. Begin keeping track of the time, and try to make dinner last at least 30 minutes. And while you're at it, actually sit down to eat. Grazing while standing can lead to overeating. If you need some help slowing down, turn on relaxing tunes: Research suggests that calm, soothing music eases stress and anxiety, making diners less inclined to rush through a meal.