If you’re a righty, put your fork or spoon in your left hand for a change. You’ll have to work a little harder on hand-mouth coordination, which will shift you out of autopilot or mindless eating (ie, inhaling your lunch in mere minutes) into mindful eating which involves eating consciously, staying more focused during mealtime, and ultimately eating less while still feeling satisfied.
Turn your fork upside down
Do you stab or scoop with your fork? Scooping up food can promote mindless eating; so try to keep your fork turned down and stab food to pick it up.
Another utensil trick: pick smaller ones. A baby spoon or dessert fork will slow down your eating pace and help you take smaller bites.
Take one bite at a time
We’ve all scarfed down food too quickly while trying to rush-eat before a meeting or finish breakfast on a hectic weekday. You will eat more mindfully if you take small bites, chew them thoroughly and finish one bite before moving on to the next. Don’t let yourself go for another bite until your mouth is completely empty of the current one.