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没有什么比暴饮暴食对你的健康更有害的了。尤其是在休假来临之前，最好在脑海中有一些最有效和最简单的方法来避免暴饮暴食。以下是一些值得尝试的办法 There are few things that can be more damaging to your health than overeating. With the holidays in full swing, it’s best to have some tips in mind for most effective and easy ways to avoid overeating. Here are some ideas worth trying… 在一天的上午吃些巧克力根据一项健康研究，在一天的早些时候吃像巧克力这样的甜食可以通过触发大脑中的情景记忆来帮助在晚些时候停止暴饮暴食。该研究的合著者、乔治亚州立大学神经科学研究所教授玛丽丝·帕伦特说:“我们认为情景记忆可以用来控制饮食行为。我们会做出像“我现在可能不能再吃东西了”这样的决定。我吃了一顿丰盛的早餐。我们根据对吃什么和什么时候吃的记忆来做决定。
According to a health study, eating sweets like chocolates earlier in the day can help stop overeating later on by triggering episodic memory in the brain. Marise Parent, co-author of the study and professor at the Neuroscience Institute at Georgia State University, says "We think that episodic memory can be used to control eating behavior. We make decisions like 'I probably won't eat now. I had a big breakfast'. We make decisions based on our memory of what and when we ate." 小盘子盛食物英国营养学家夏洛特•斯特灵-里德建议，担心吃得过多的人应该减少食量，用小一点的盘子吃饭，并练习用心进食。关键是要意识到你在消耗什么，进食时不能分心。
UK-based nutritionist Charlotte Stirling-Reed suggests that people who are concerned about overeating should reduce portion sizes, have food on smaller plates and practice mindful eating. The trick is to be aware of what you’re consuming, taking time out for meals and avoiding distractions like eating on the move. 都怪电视2011年的一项研究表明，边吃边看电视会分散注意力，让你对身体的饱腹感毫无反应，最终导致暴饮暴食。 A 2011 study shows that watching TV while eating can be a distraction, turning you unresponsive to your body’s signs of fullness which eventually leads to overeating. 远离零食塔夫茨大学(Tufts University)能量代谢实验室主任苏珊·罗伯茨(Susan Roberts)博士建议，把零食放在够不到的地方，这是另一种停止暴饮暴食的方法。她说:“身边有东西只会让你更容易受到诱惑。” Susan Roberts, PhD, director of the Energy Metabolism Laboratory at Tufts University, suggests keeping snacks out of reach can be another way to stop overeating. "Having things around you just keeps temptations more firmly in your mind," she says. 与水果一起享用葡萄酒酒精会导致饮食不受控制。试着在喝葡萄酒的时候在旁边放一碗水果，而不是高热量的零食。 Alcohol tends to lead to uninhibited eating. Try sipping your wine with a bowl of fruits nearby as opposed to higher calorie snacks. 吃好早餐人们最常犯的错误之一就是不吃早餐。错过一天的第一顿饭通常会导致午餐前零食吃得过多。 One of most common mistakes that people do is skip breakfast. Missing the first meal of the day can often result in overloading on snacks before lunch. 多吃粗纤维食物在你的饮食中加入富含纤维的食物。吃一碗格兰诺拉麦片、一把全麦饼干或各种新鲜蔬菜会让你感觉更饱。 Add fiber rich food to your diet. Eating a bowl of granola, a handful of whole wheat crackers or a variety of fresh vegetables can make you feel fuller. 禁止去厨房睡前两小时不要去厨房 Avoid a visit to the kitchen two hours before going to bed. 多多咀嚼吃东西的时候要细细咀嚼。 Chew your food thoroughly and slowly while eating. 健康提示记录下你的饮食习惯也有助于克服暴饮暴食。根据《美国预防医学杂志》(American Journal of Preventive Medicine)的一项研究，记录饮食习惯的人比不记录饮食习惯的人减肥效果更好。 Keeping a journal of your eating patterns can also help overcome overeating. According to a study by American Journal of Preventive Medicine, people who keep track of their eating habits lose more weight than those who do not. 拒绝垃圾食品康奈尔大学食品与品牌实验室教授兼主任布莱恩·汪辛克称，最好吃真正健康的食物，如蔬菜和水果，以避免暴饮暴食。 Professor and Director of the Cornell University Food and Brand Lab Brian Wansink claims that it is best to have real healthy foods like vegetable and fruits to avoid overeating. 准时吃饭营养学家夏洛特·斯特林-里德(Charlotte Stirling-Reed)建议有规律的进餐时间，以及相当有规律的进食时间，以避免暴饮暴食。 Nutritionist Charlotte Stirling-Reed recommends structured mealtimes as well as eating at fairly regular intervals to avoid binge eating. 多喝水根据梅奥诊所的研究，脱水会让你感到疲倦和乏力;许多人在有这种感觉时就会转向食物。多喝水，避免这种暴饮暴食。 According to the Mayo Clinic, dehydration can leave you tired and sluggish; many people turn to food when they feel this way. Drink more water to avoid this type of overeating.
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