In case you are a faster eater keep a watch in front of you for a few days to track the timing. Here’s some advice to help you start eating more slowly:
Do not starve yourself: It is hard to slow down when you are extremely hungry. So try to eat your food on time and keep snacking in between.
Chew more: Count how many times you normally chew a bite of food. Try to increase the number by chewing more slowly.
Eat fiber-rich food: Adding fiber to your diet has several benefits like it keeps your gut healthy and you also have to chew them more before gulping them.
Drink water: Drink one glass of water before every meal. This will help to reduce your calorie intake.
Do not use any gadgets: Try to eat your meal peacefully without any distractions. When using any gadgets or television people tend to eat more.