Not as Easy as It Sounds
It's true that eating slowly and taking smaller bites can be very difficult to do, especially when you are busy and famished. But you'll find it easier to slow the pace if you eat regular meals, and never allow more than four hours to pass between meals.
At times when you're very busy, schedule "nourishment breaks" into your day. Take 15 minutes to relax, recharge, and refuel. These minibreaks will help you relieve stress, too.
Still can't slow down the pace? Try a few other tricks to help you recognize a full belly: Push away from the table, leave the second helpings on the stove, and drink a large glass of water.
You can find still another option at the dentist's office. Ask about the new dental appliance designed to help you eat more slowly. You place the device, which is much like a dental retainer, in the roof of your mouth before meals. It reduces the size of your oral cavity and forces you to take smaller mouthfuls.
Regardless of how you go about it, slowing down your eating is a great resolution to make. So take a page from the Europeans, who love to linger over their meals. It can't hurt, after all. And with any luck, you'll learn to eat less while you take more pleasure in the taste of your nutritious and delicious meals.