You may have heard that the stomach is the slowest organ to respond because it takes 20 minutes to register that it is satisfied (notice I didn't say full). The Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to those who ate faster, they felt more satisfied.
If you can eat 66 fewer calories per meal by slowing down and savoring the flavor of your food, then you can save about 200 calories per day. That could equal about 18-20 pounds you could lose in one year. You didn't have to even change the foods you are currently eating. Just a small behavior change.
Research also shows that those who take a larger bite eat 52% more calories per meal (The American Journal of Clinical Nutrition). Along with slowing down while eating, take smaller bites and chew more. You will not only have a healthier waistline but decrease indigestion and heartburn.