So start becoming aware of immediacy and flavour.

An additional area which Schachter investigated was distractibility. So here he discovered that people with weight issues are very easily distracted while those who do not have weight issues are less easily distracted while eating. People eat much more while watching TV. They're not aware of how much they're consuming. Overweight people are distracted by the TV and therefore consume more. People without weight issues are more likely to focus on the food and not be distracted as easily.

Overweight people might enjoy livelier meals with lots of conversation. As a result they'll be less aware of how much they're eating, as they're distracted from the task at hand. People who are distracted by outside circumstances are less inclined to notice when they're full. They're less focused on what's happening inside themselves. If one's easily distracted they may only notice when they're completely stuffed and then they'll say, "I wish I hadn't eaten all that cake!!"

So here's a task: Try eating some of your meals all alone and without any distractions. Get rid of the TV, newspaper, books and radio. The idea is for you to become focused on your body and the food you're putting into your body. This way you'll be able to become more aware of your bodily signals which tell you you've eaten enough. When you eat in front of the TV you can not notice you've finished an entire tub of ice cream, or packet of crisps. You're not paying attention to the cues coming from your body or the cues from what's right in front of you like an ice cream tub that's emptying out. Try to become familiar with not being distracted whilst you're eating. Take time to prepare meals. This means you need to plan ahead. You need to become more organized. 

So many people don't hear the signal to stop eating because they're so busy being distracted by external stimulation that they don't notice it. They think the time to stop eating is when there's no more food on the plate or there's no more food in the house. They've stopped listening to their internal signal.