Slow down and savor your meals.

I know how limited we all are on time these days, but there are real benefits associated with slowing down the pace of our meals. Studies show people who eat slower have better digestion and a heightened sense of satiety. Moreover, slower eaters have a lower BMI and waist circumference on average. For this challenge, I dare you allocate at least 20 minutes to each meal, allowing yourself to fully engage with the experience. Sit down with no distractions (that means no phones, no computers, no TV). Practice mindful eating by putting your fork down between bites, sipping a glass of water alongside your meal, and engaging in conversation with your dining companions. Really focus on your food—the texture, the smell, the tastes—and take the time to enjoy every bite.