Eating slowly, chewing thoroughly, and starting with protein and salad can aid satiety and portion control.

“Make sure to enjoy the company while chewing your food slowly, this maximizes the positive aspects of connecting with loved ones, while ensuring that you savour your food and allow yourself time to feel satiated, as opposed to overstuffing yourself. Eating properly: You probably heard that "it takes 20 min for the signal of fullness to reach your brain" Ref (5) also, Chewing in itself decreases the sense of hunger Ref (6), proteins and fibers both suppress appetite Ref (7) so make sure to start with protein with a large side of salad.”