Studies have shown that taking at least 20 – 30 minutes to eat your meal may help you eat less.  Hormones secreted from your gut have time to reach your brain and signal satiation or satiety.  If you're a faster eater, you'll most likely benefit from taking some extra time with your meals.  You may notice, that the slower you eat, the more satisfied you are. Put your fork down between each bite.  This can help force you to slow down and take your time when you're eating. Talk to friends or family members while you eat.  Instead of focusing on eating your food, talk to family and friends and engage in conversation to help slow you down. Many times we have large bites on our forks and are loading up the fork the second we take a bite.  This speeds up how fast we're eating and how much we're eating in that time.  Take small bites when you're eating.  Pay attention to how much you put on your fork for each bite.  Try to reduce the amount of food by half. Also make sure to chew well.  This will also force you to slow down.  In addition, taking more time chewing will help you taste and enjoy your food more. Drinking while you're eating can have a variety of positive benefits for your eating time and waistline.  If you're putting your fork down in between bites to help slow yourself down, take a sip of water. The more you sip on water throughout your meal, the more full you will feel off of a no-calorie liquid. In addition, the more you drink with each meal, the more water you consume overall throughout the day.  This can help you reach your daily goal of eight to 13 glasses of water.

TL;DR in Vietnamese:
Dành từ 20 đến 30 phút cho mỗi bữa ăn. Ăn miếng nhỏ hơn. Uống nước khi ăn.