When eating, think about your posture, pace and portion. Eat meals in a calm environment, where you don’t feel too rushed. Sit upright (not slumped or reclined) and try to eat slowly, taking moderate-sized bites and chewing food well before swallowing. Practise putting your knife and fork down beside your plate between bites.
If you’re prone to polishing off everything in front of you, ensure you haven’t over-piled your plate — or switch to a smaller plate. Stop and pause halfway through your meal to assess how full you’re feeling.
After meals, allow a good two to three hours before bedtime to let your body digest the food. If you lay down straight after eating, your stomach pushes up and puts pressure on your oesophagus, causing discomfort and pain. Rich, fatty foods also sit in the stomach for hours after eating.