According to the Japanese principle of eating with the eyes, you'll get more satisfaction per calorie by paying attention to presentation. A small serving of sirloin, for example, will be less apt to leave you hungering for more when sliced and fanned on a pretty plate. A half-cup of frozen yogurt really satisfies when served in a beautiful bowl and topped with a strawberry. Mich. According to Japanese tradition, a meal should be a meaningful sensory experience, he says. Feeding your senses and thinking of mealtimes as stress breaks can help make your meal more satisfying and slow you down enough to consume fewer calories, says Stettner.
Satiety is often absent when people wolf down their food or are very distracted.
If you were to eat a reasonable amount of food in less than 20 minutes, you could still be hungry. In other words, if you took more than 20 minutes to eat the same amount of food, you'd likely feel fuller. Eating on the run is also an efficient way to consume loads of fat and calories without even realizing it. For example, consider a McDonald's ham, egg, and cheese breakfast bagel. American-style speed eating can also leave you empty emotionally.