I’m having to retrain myself how to eat. I was taught to “clean my plate” so I often would end up overeating and being miserable. I would also eat fast to make sure I’d eat everything on my lunch break. I’d get the signal that my stomach was full way past the point that I should have stopped.

My trick has been to take whatever it is and cut it in half. I’ll half a frozen dinner after I cooked it and put it in the fridge for tomorrow’s lunch. Then I’ll eat slowly, chewing each bite well. I aim for 20 chews for each mouthful. I’ve heard with macrobiotics you should aim for 100, but that seems excessive. 20 chews is still far better than the grab and gulp mentality of the way I and many other people usually eat.

I try to get less at buffets. Just because it is all you can eat doesn’t mean it is all you should eat. Sure, you’ve paid for as much as you can eat. But there is a hidden cost. If you eat 4 plates of food, you are going to gain a lot of weight.

For some people who are trying to be mindful about their weight, buffets are impossible. They are too much temptation. I like going because there is a lot of variety and a lot of vegetables.

I try to eat slowly at buffets, but it is harder because I haven’t halved my food. When I notice that I’m looking at my plate and thinking that there is still a lot of food left that I have to finish, I take note that I’ve gotten too much and try to get less next time. I’ve also noticed that when I push back from my plate, I’m full. I find I do this unconsciously. I’m trying to notice this sign from my body as a clue it is time to quit.

I’ve heard it takes 20 minutes after you are full for your brain to realize that. In twenty minutes you can shovel a lot more in. Then you’ll feel terrible. But by cutting the food in half the and eating slowly you have a good chance of getting the signal in time. Also, it doesn’t matter if you “feel full” yet or not. You know you have just eaten a whole meal, so quit.

This all takes a lot of unlearning to do, because we have been taught badly.