Make a habit of putting down your fork or spoon after each bite; don't pick it up again until you've swallowed. If your eating handheld foods such as a sandwich or burger, place them on your plate between bites. Note: to really slow yourself down, try eating with chopsticks
once or twice during a meal, stop eating for about a minute or so. Talk, socialize, drink some water & take note of how full you're becoming
If you have the same meals all the time, you're more likely to eat quickly & mindlessly
As you adjust to a slower pace, a watch or timer can help you set goals & set more realistic ones too!