TVs, newspapers and even mobile phones should be cleared away – and at least 20 minutes of time set aside per meal.

电视广播、报纸、甚至是手机都应该远离我们的餐桌，并且保证每顿饭有20分钟充足的时间进食。

Those who find it hard not to wolf down their food could try eating with their non-dominant hand – or even using chopsticks rather than a knife and fork.

对于那些放慢进食速度有困难的人来说，他们可以尝试不同的进食方法，使用不顺手不熟练的餐具。

Before snacking, dieters should ask themselves if they are really hungry – and if not, distract themselves by going for a walk or reading.

在吃零食之前，节食者应该好好问问自己，是否真的饿了，如果答案是不的话，那么久该立即去散散步，或者读读书看看报。

Done properly, mindful eating may not only leave you slimmer – you may also enjoy mealtimes more.

如果实施手法得当，“意念进食法”不仅可以帮助我们保持体型，同时还能使得我们更加享受美食。

Elaine Underwood, of food firm Kallo, said: ‘Simple measures such as stepping away from the computer for a few minutes at lunchtime or finding some time in the evening to eat without being distracted by TV or computer will allow people to notice the flavour and texture of what they are eating and enjoy it more.’

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