7 Tips To Stop Overeating 7个技巧停止暴饮暴食

We all like to eat. That's why even 我们都喜欢吃。这就是为什么即使 McDonald's is operating 24 hours 麦当劳24小时运作 nowadays because it knows that we enjoy eating all days, be it day or night time.现在，因为它知道，我们都喜欢吃天，无论是白天还是晚上的时间。 The fundamental reason of overeating is a lack of connection with our bodies and what physical hunger is.暴饮暴食的根本原因是与我们的身体和身体饥饿方面所缺乏的。 Therefore, we get caught up in the visual, psychological, cultural, and social cues about what is an appropriate amount to eat instead of listening to what our body needs.因此，我们得到卷入什么是适当的饮食量，而不是听的视觉，心理，文化和社会暗示我们的身体需要什么。

If you feel guilty of overeating, now, it is time for you to make a change.如果您认为有罪的暴食，现在是时候为你作出改变。 Here are 7 ways to stop you from overeating:这里有7种方式阻止暴饮暴食你：

1) Most people tend to eat when they are bored. When you are bored, you look for stimulation. 1）大多数人倾向于吃时 ， 无聊。当你无聊，看看你的刺激。 Food with its color, aroma, and flavor make it hard for you not to eat.食品与色，香，味，根本难以你不要吃。 No matter what, bored is not a good reason.没有什么，无聊的问题不是一个很好的理由。 Boredom does not trigger your hunger.无聊不会触发您的饥饿。 It is the habit.这是习惯。 Instead of keep going to kitchen or looking in your fridge, go do some physical activities.而是要保持厨房或冰箱看，请做一些体力活动。

2) Many eat much snack when they are stressed out. Again, a 10-minute walk outside will help you to relax. 2）许多零食吃不多时 ， 强调了。同样，10分钟走在外面将帮助你放松。

3) Socializing makes you eat more than you should. In a party, you will be offered many delicious food making it hard to control yourself to reasonable portions. 3）交往让你吃你应该多。在一个党，你会提出了许多好吃的食物，很难控制自己，合理的部分。 What you can do is to eat a piece of fruit before you go out so your stomach feels less empty.你可以做的是吃一个水果 ， 然后再出去 ，使你的胃感到少说空话。

In fact, in Chinese society, host may keep serving you food even if you have said no.事实上，在华人社会中，主机可能会继续为您服务的食物，即使你说没有。 You feel obliged to eat everything on your plate.你觉得有必要吃你的盘一切。 So, you have to be firm and politely decline the kind offer.所以，你必须要坚定一种礼貌地拒绝提供。 As soon as your plate arrives, reduce the portions by either offering to others or ask the waiter to wrap it to bring home (if it allows).只要你的板快到达时，减少的部分可以提供给其他人或询问服务员来包装它带回家（如果允许的话）。 Your host will then realize that you really meant it when you say no.您的主机会认识到你的真实意图是，当你说没有。

4) Do not eat too fast. Eat slowly. 4）不要吃得太快。细嚼慢咽。 Sip water between bites.啜饮水之间的叮咬。 Chew thoroughly before swallowing.前彻底咀嚼吞咽。

5) Eat satisfying foods. Stay away from foods that give you a lot of calories for very little volume, such as soda drink and and chocolate. 5）吃的食物满足。远离食物，让您花很少的数量，如苏打饮料和巧克力，大量的热量。 The higher the fiber, protein, and water content of a food, the more likely it is to be satisfying in your stomach.越高，纤维，蛋白质和水含量的食物，就越有可能是要满足你的胃。 I will recommend apples, oranges, baked beans and porridge.我将建议苹果，桔子，烤豆和粥。 Avoid processed food such as potato chips, candy bars, and white bread.避免加工食品，如薯片，糖果，和白面包。

6) Use a smaller plate. When you looks at the small plate, your brain will tell you the portion is adequate. 6）使用一个较小的板块。当你在小板看起来，你的大脑会告诉你的那部分是足够的。

7) Don't eat while watching TV. You are looking at TV and not on your food. 7）不要吃一边看电视。你看电视和你的食物没有。 So, you tend to overeat even if you are already full.所以，你会暴饮暴食，即使你已经充分。

Hunger is a very odd motivational force.饥饿是一个非常奇怪的激励力量。 However, we still should control our diet by not overeating and I hope the above 7 tips will be helpful.但是，我们仍然要控制我们通过不暴饮暴食，我的希望，上述7秘诀饮食会有所帮助。

The reasons of overeating are well written in吃得过多的原因是写得好一些， Brian Wansink's Mindless Eating 布赖恩万辛克的辛克吃 – a great read if you are interested in the unconscious decision-making when comes to eating. -一个伟大的阅读，如果你是在无意识的决策兴趣来的时候，当吃。

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