It's all about chewing and eating slow. The second something doesn't feel right, don't take one more bite. I think we try to eat to fast when we are out to keep up with everyone else. If you only eat one bite and it's not going down then stop and have it packed to go. It took me a year to learn this. And yes, because I don't hide my band, I simply tell my dinner partner that my band doesn't want to eat just yet, so I'll finish later at home.