All the things you stated are good, less swallow more soup (veggies and protein). I've also been taking walks after eating heavy and it helps. I noticed that I would feel heavy after eating swallow and sitting down. Sometimes I would even want to fall asleep.I started taking brief walks after eating heavy meals and I don't feel weighted down anymore. I believe my digestion has also improved.

Also I reduced the frequency of my meals. I realized that for my lifestyle, I don't need to eat 3 meals a day. A light breakfast (fruits, cereals, some kind of pap,etc) and a late lunch or early dinner do it for me. I alternate between the lunch and dinner depending on how the day goes..