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    4. Hurry up!

    Did your parents rush your breakfast so you were on time for school? If you still eat in a hurry, you might miss your body's cues that you're full.

    "It takes 20 minutes for the brain to register that you feel full," Brown-Riggs says. "If you eat too quickly, you can scarf down a lot of food in a 20-minute period, and then you feel stuffed."

    Update: Slow down. Take mini-breaks by putting your food and utensils down between bites, Brown-Riggs says.

    5. You deserve dessert today!

    "We never want to use food as a reward; it sends the wrong message," Brown-Riggs says. "The wires get crossed, and we no longer eat because we're hungry; we eat because we were good and we deserve something."

    Update: It's great to reward yourself, but not with food. How about a movie, a manicure, or time with friends? "Soon, you'll realize that you shouldn't just eat because you think you deserve something," Brown-Riggs says.

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