You can achieve your goal by slowing down your meal at ordinary times. Japanese researcher Nakamura observed that,

For the same food, it takes 8~ 10 minutes for obese people and 13~ 16 minutes for thin people.

In addition, he also made a survey on the number of times food was chewed. The results show that obese men need 7.7 times and obese women need 8./kloc-0 times.

Men need 8.9 times on average and women need 9.4 times on average. Then he experimented with slowing down eating.

The results showed that obese men lost 4 kg after 19 weeks, while obese women lost 4.5 kg after 20 weeks.