It may take as long as 20 minutes for your body to realize your nourishing it. A simple suggestion - put your utensil down between each bite. However, this does not mean bacon and eggs or a sausage biscuit. Try whole grain cereal, fruit, or a bagel with fat free toppings.
Breakfast is essential for jump starting the metabolism.
This means your metabolic rate will be higher throughout the day, thus burning more calories. Always pre-plan low calorie, low fat meals so parties, moods, or special occasions do not interfere with your goals. Remove all visible fat from foods before cooking. Remove the skin from poultry before cooking. Buy tuna packed in water rather than oil.