Does your whole family race through dinner in no time flat? Have you been known to eat an entire lunch while standing over the kitchen sink? Has breakfast turned into a handful of whatever you can grab as you run out the door?

If you answered "yes" to any of these questions, then it's time to slow down. One of the best things you and your family can do for weight loss is to eat more deliberately. Joy Bauer, R.D., the nutrition expert on Shaq's Big Challenge, says that studies have shown that eating more slowly can shave a lot of calories from your diet. That's because it takes your brain some time — about 20 minutes — to get the message from your stomach that it's full. She suggests that you set a timer for 20 minutes during your meal; when the bell goes off, you should still be eating and starting to feel full. If you've already finished your meal or you're on your second round when you hear the "ding," you're eating too quickly.

One strategy for forcing yourself to slow down is to put your fork down between bites. You can also use more of your senses when you eat: Look at your food, smell it, taste it, and chew it thoroughly. Take time to talk to everyone else at the table (without food in your mouth, of course! You can even use chopsticks to eat your food — this slows most people down naturally!