Eating really fast could cause you to overeat and gain weight.  According to a study done by the University of Rhode Island, you can save 70 calories by eating slowly over about half an hour versus in under 10 minutes.  It takes about 20 minutes for your body to register fullness and if you eat slower at every meal, you could shed 2 pounds in a month.  Here are some other tips on how you can avoid eating too much.

* Use a smaller plate.  Put your food on smaller dishes and put your drink in smaller glasses to make you feel like you’re getting much food
* Start your meal with a soup or salad.  The fiber in salads and water-rich foods can help prevent you from eating too much because it fills you up quickly making you feel fuller.  According to a research done by the Penn State, eating a first-course salad can reduce overall calorie intake at a meal by up to 12 percent.  In another study, people who started lunch with vegetable soup ended up eating 20 percent less than those who skipped the soup.
* Eat without any distraction and that includes the TV.  Turn off the TV to keep you mindful of what you’re eating.
* A recent study suggests that chewing more curbs hunger and makes you feel fuller.