Did you know that it takes 20 minutes for your stomach to tell your brain to give you the "full" feeling? That's right. Your digestive system secretes a natural chemical, tryptophane, that travels to the brain which then generates the signal that you're done and it's time to quit eating.
Many overweight people overeat in far less than the 20 minutes it takes to get the full feeling.
That means one of the best ways to start losing weight is also one of the easiest: Just slow down. Pay attention to every bite. Savor the aromas, the crunch, the taste of every bite. Eat a very small amount at first, and allow 20 minutes to feel full before you eat more.