Scarfing a sandwich at your desk hardly qualifies as a lunch break. Eating slowly at lunch can help you reduce mid-afternoon snacking, according to a new study published in the journal Appetite.

When people chewed each bite of their lunchtime sandwich for 30 seconds, they ate less than half as much candy later in the afternoon as those who chewed at their normal pace.

Slow eating may help you encode the meal into your memory, making it so satisfying that you don’t desire as much food later in the day, says study author Suzanne Higgs, Ph.D., of the University of Birmingham in the U.K.

Here’s one way to start: Sip water between bites. You’ll stay hydrated, keeping you from confusing dehydration with hunger and slowing the bites you take.

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