Simple, free, but NOT easy:
“Chew Slowly.” Or, call it “Mindful Eating” if you like. Here are the rules:
- With each bite of food: chew slowly, taking note of the scent, taste, texture, and temperature. No electronics/distractions at table.
- Put utensils (or hand-held food) down. Take 2 slow, deep breaths.
- Notice what I am thinking, feeling, and/or doing.
If you actually do that – with each bite – you might lose 5 pounds this week.
That’s what happened to me.
It’s not necessarily a long-term weight loss strategy but it is certainly worth a try.
I did it once for 14 days in a row, without telling my family, just to see if they would notice. Would they think I was eating ridiculously slow at the table? Would it take me an hour to finish each meal?
No, and, it didn’t.
In fact it only took about 10 or 20 minutes to finish most meals. (Instead of the usual 3.)
There are some biological reasons why this is good for you: it not only does it enhance digestion, but you have something called ‘retronasal olfaction’, which means that the longer you chew, the more time you give the signal from the smell & presence of food to travel back up into your brain, correctly telling your brain that it can ‘turn off the hunger alarm’.
Simple and free, but not easy.
Good luck 🙂
Matt Fried 
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