It takes about 20 minutes for the brain to register that it’s full. When you eat fast, it’s easy to consume calories past the point where you would normally be full. Slow down. Be nice to yourself and your body. Make your meals a pleasure, something to be enjoyed instead of rushed through to the next stressful event.
As a professional food taster for seven years, part of my job was to simply stop and pay attention to what was going on in my mouth. Taking the time to taste what I am eating, still helps me to keep from pigging out.