If there is food in your mouth, there should be nothing in your hand.

 Think about this. Many of us eat too fast and then we eat too much. If you have had weight loss surgery, you know how unpleasant this can be. We need to slow down the eating machine and eat until we are no longer hungry instead of full. You will overeat if you eat dinner in 7 minutes, the time it takes for the average American to eat a meal.  The goal is to take 20 to 30 minutes to eat your meal. Don’t pick up your fork, spoon, or finger food until you have swallowed the food in your mouth. Pause a for a minute or two between bites and ask yourself “Am I still hungry or do I just want to eat?” This will slow you down and let you check in with your stomach or pouch. By practicing eating slowly, it will become a habit.