[capt_noonie]

I've heard of this tip before to eat with chopsticks whenever possible. Most people aren't chopstick masters so it makes you slow down to eat. I'm actually very nimble with chopsticks so I can't say if this works or not. But what I have been trying to do is not shovel more food in my mouth if I'm still chewing on my current mouthful! I never realized i was doing this! As soon as I put food in my mouth I would chew maybe 3 times and then get more food and put in my mouth, so i was swallowing food that wasn't even properly chewed. This has forced to me slow down a lot. The slower you eat, the more full you will feel with less food.

I'm also cutting down on my use of hot sauce big time. Tons of salt!