If you find that you’re a fast eater and it leaves you feeling hungry, try to slow your rate of eating down.

It takes approximately 15-20 minutes for the digestive system to let your brain know that you're satisfied.
You can imagine if we eat a meal in 5 minutes, what happens in the remaining 10-15 minutes? We could over-eat to perhaps 110% full. Completely stuffed

Can you stretch it out to 15-20 minutes by putting your cutlery down in between bites, swapping hands, using chopsticks, etc.

When we eat slowly, we actually feel more satisfied with less food.
When we eat slowly, we can learn to listen to what our body is saying to us.

Do you notice yourself loading up your fork or spoon with the next mouthful before you’ve even finished what’s in your mouth? Try putting your cutlery down in between bites and concentrate on chewing, how the food tastes and really enjoying the meal.

Chewing your food more can also significantly reduce hunger and promote satiety.

Listening to up-beat / fast music may actually make it difficult to eat slowly, try something a little slower. Who knows, maybe some yoga chill sounds will be your secret to eating slowly.