It takes about 20 minutes for “I’m full” signals to reach your brain. If you’ve inhaled an entire meal in 13 minutes, those satiety messages haven’t had enough time to signal that you’ve eaten four portions. So put down the fork or spoon between each bite. (Some people find that eating with smaller utensils—like a teaspoon, or chopsticks—helps them stay on a slower pace.) Chat with your dining companions—or if you’re alone, take some relaxing breaths.

What tricks to you employ to get yourself to slow down and enjoy your meal more—without overeating?