Article: Your brain takes around 20 minutes to register feelings of fullness, suggesting that you need to slow down so that your brain can properly communicate those feelings. If you don't feel full immediately after a meal, wait. The chemicals your brain releases when you eat or drink take time to rise and to communicate that sense of fullness. As the chemicals increase, your hunger dissipates; this is why you should pause for a little bit after eating and before having a second helping. Eating with your hands will mean that you take in more food in one scoop. Studies also show that people who eat with larger utensils eat less than those who eat with smaller utensils. When you feel comfortably satiated after eating, stop and put your utensils and napkin on the plate to signal that you're finished. This is also a signal to yourself that you're done with your meal as well as to those around you. Remember, you don't have to eat all of your meal once you feel satisfied. Eat until you are 80% full. No one should feel stuffed and sick after eating. Often we mistake thirst for hunger which means we eat when it's not necessary. By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complexion and shinier hair. If you're not sure what you're feeling is actually hunger, try drinking a big glass of water and then wait a few minutes. If you don't feel hungry anymore, it's because your body was actually in need of water, not food. . This is a simple yet very powerful exercise to open your eyes to see whether you are keeping up with your food plan. Often, we tend to overlook the snacking we do between meals and instead really think that our diet is failing us. Most people underestimate their daily intake by about 25 percent.  You might also discover useful information about your daily habits and a reality check about how many calories you actually consume. Once you know your habits and patterns better, you can begin to address problem behaviors that are hindering your progress. Keeping a journal also makes you more accountable. Eating in restaurants or at other people's homes can be a real challenge. You want to eat, but you also don't want to eat the wrong things and risk backtracking on your progress.  Choose foods that are steamed, grilled, broiled or baked instead of fried. Avoid dishes that are labeled as "breaded", "crispy" or "battered" – these are code words for "fried". Don't be afraid to ask for modifications. For example, ask to swap out potatoes or bread for a side salad. Request sauce on the side of chicken or other entrée, rather than smothered on top. This will enable you to still eat something delicious but without all of the extra calories.  If the restaurant is known for especially large portion sizes, opt to split something with a friend.  To avoid overeating when going out, eat a small and healthy snack at home beforehand. Try some carrots and hummus or an apple.This will curb off your hunger and keep your head clear while you make healthy and informed choices from the restaurant's offerings. Pack away food. At the beginning of the meal, ask for a doggie bag, and put what you aren't going to eat in the bag. When ordering salads, always ask for dressings and sauces on the side. Lots of dressings can be very fatty and full of calories. Your seemingly "healthy choice" can pack as many calories as a burger if it’s swimming in a fatty dressing. Be also wary of other high-calorie additions like bacon bits and cheese. You might overeat one night. You might have a bad day where you indulge in way too much junk food. Just don't despair when you realize you've strayed from your goals. It took you a lifetime to achieve your current weight, and it will take time to achieve your new weight and size goal. To keep up your optimism, reward yourself for meeting smaller goals. For example, buy yourself a small token or treat every time you lose another five times. The prospect of the reward will eventually become its own form of motivation.

What is a summary?
Eat slowly. Use utensils and sit at a table when eating. Stop eating when you feel full. Drink more water. Record what you eat Learn how to manage eating out. Expect to cheat once in a while.