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Healthy Appetite Strategies

Tempted to go back for another serving? Put your fork down and wait a while—20 minutes, to be exact. That’s how long it takes for the brain to receive fullness signals after you begin eating. In fact, slowing down the pace of your meal overall can help you eat less. So put your fork down or take a sip of water between bites, chew your food thoroughly and spend some time chatting with your dining companions. In the meantime, be sure to use the Hunger Scale to help determine when it’s time to push away from the table for good.

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