1．Adjust you mind.Do not even attempt to acquire the habit of eating slowly before you’re mentally ready.Relax and use your imagination to create mental images that your brain will remember.As part of this mental process，imagine yourself lean and fit.

　　2．__2__Eating slowly isn’t just about slowing down the chewing；it’s also about slowing down your food choices.As you pick out the processed food，replace it with healthy，unprocessed or less processed choices.

　　3．Always relax before you start eating.Take a few deep breaths through the nose，not through the mouth.As you do so，hold your breath briefly and exhale (呼出) slowly by the mouth.__3__In this way，you remove any risk of comfortable eating.

　　4．Drink a glass of water or a small bowl of soup before the main dishes.This will give you a sense of fullness.Be aware that not everyone advocates drinking during a meal，as some people believe that this can remove the nutrients from your meal.__4__

　　5．Spend at least 20 minutes on your meal.__5__Eat your last portion slowly，if you are still hungry after 20 minutes，because it means you are eating too fast!

　　A．Put the forks down after putting food in your mouth.

　　B．Get rid of the stress before you start eating.

　　C．It’s a habit that you need to acquire with practice.

　　D．However，specialists believe water actually aids in digestion.

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