Most of the taste experience actually stems from our sense of smell, which is why nothing tastes good when you have a cold. Use this to your advantage by chewing your food longer. This not only slows down your eating but it also allows more of the food’s aroma and taste to register. Thus, you’ll be less likely to reach for salt, sugar, or other unhealthy flavor enhancers. How much longer should you chew? Brian Wansink, PhD, who runs the Food and Brand Lab at Cornell University, found that normal-weight people chew each bite an average of 15 times, while overweight people chomp 12 times. Try counting chews at your next meal and you may find yourself eating less.
Another way to stretch your meal out? Rest utensils between bites. Make it a personal rule to never have a spoon or fork in your hand while there’s food in your mouth. Take a bite, put down the utensil, chew, swallow, then pick it up again and repeat the process.