7 Tips To Stop Overeating 7個技巧停止暴飲暴食

We all like to eat. That's why even 我們都喜歡吃。這就是為什麼即使 McDonald's is operating 24 hours 麥當勞24小時運作 nowadays because it knows that we enjoy eating all days, be it day or night time.現在，因為它知道，我們都喜歡吃天，無論是白天還是晚上的時間。 The fundamental reason of overeating is a lack of connection with our bodies and what physical hunger is.其根本原因是過量飲食缺乏聯繫與我們的身體，什麼身體飢餓。 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，我們被夾在視覺，心理，文化和社會暗示什麼是適當的飲食量，而不是聽其言，我們的身體需要。

If you feel guilty of overeating, now, it is time for you to make a change.如果你感到內疚的暴食，現在，是時候為你作出改變。 Here are 7 ways to stop you from overeating:這裡有7種方式讓你不再暴飲暴食：

1) Most people tend to eat when they are bored. When you are bored, you look for stimulation. 1）大多數人傾向於吃時 ， 無聊。當你感到厭煩，你尋找刺激。 Food with its color, aroma, and flavor make it hard for you not to eat.食品與色，香，味，根本難以你不要吃。 No matter what, bored is not a good reason.無論什麼，無聊不是一個很好的理由。 Boredom does not trigger your hunger.無聊不會觸發您的飢餓。 It is the habit.這是習慣。 Instead of keep going to kitchen or looking in your fridge, go do some physical activities.而是要繼續尋求在廚房或冰箱，請做一些體力活動。

2) Many eat much snack when they are stressed out. Again, a 10-minute walk outside will help you to relax. 2）許多零食吃不多時 ， 強調了。同樣，10分鐘走在外面將幫助你放鬆。

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）交往讓你吃你應該多。在一個黨，你會提出了許多好吃的食物，很難控制自己，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.你可以做的是吃一塊水果在你出門讓您的胃覺得少說空話。

In fact, in Chinese society, host may keep serving you food even if you have said no.事實上，在華人社會中，主機可能會繼續為您服務的食物，即使你說沒有。 You feel obliged to eat everything on your plate.你覺得有必要吃盤上的一切。 So, you have to be firm and politely decline the kind offer.所以，你必須要堅定一種禮貌地拒絕提供。 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).只要你到達板，減少任何一方的部分提供給他人或請服務員來包裝它帶回家（如果允許的話）。 Your host will then realize that you really meant it when you say no.您的主機會認識到你的真實意圖是，當你說沒有。

4) Do not eat too fast. Eat slowly. 4）不要吃得太快。細嚼慢嚥。 Sip water between bites.啜飲水之間的叮咬。 Chew thoroughly before swallowing.前徹底咀嚼吞嚥。

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）吃的食物滿足。遠離食物，給你很多卡路里成交量很小，如蘇打飲料和和巧克力。 The higher the fiber, protein, and water content of a food, the more likely it is to be satisfying in your stomach.越高，纖維，蛋白質和水分含量的食品，就越有可能會滿足你的胃。 I will recommend apples, oranges, baked beans and porridge.我將建議蘋果，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，和白麵包。

6) Use a smaller plate. When you looks at the small plate, your brain will tell you the portion is adequate. 6）使用一個較小的板塊。當你看小板，你的大腦會告訴你的那部分是足夠的。

7) Don't eat while watching TV. You are looking at TV and not on your food. 7）不要吃一邊看電視。你看電視，而不是您的食物。 So, you tend to overeat even if you are already full.所以，你會暴飲暴食，即使你已經充分。

Hunger is a very odd motivational force.飢餓是一個非常奇怪的激勵力量。 However, we still should control our diet by not overeating and I hope the above 7 tips will be helpful.但是，我們仍然應該控制自己的飲食通過不暴飲暴食，我希望上述7秘訣會有所幫助。

The reasons of overeating are well written in吃得過多的原因是寫得好一些， Brian Wansink's Mindless Eating 布賴恩萬辛克的辛克吃 – a great read if you are interested in the unconscious decision-making when comes to eating. -一個偉大的閱讀，如果你有興趣在無意識的決策時，來自吃。

Category: 分類： Weight Loss 減肥 Email This Post 通過電子郵件發送此帖

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