9种方法让你远离暴饮暴食的英语阅读(精简3篇)
9 Ways to Avoid Binge Eating - Article 1
Introduction:
Binge eating is a common problem that affects many individuals. It involves consuming large amounts of food in a short period, often accompanied by a loss of control. Binge eating can lead to various health issues, including obesity and emotional distress. In this article, we will discuss nine effective strategies to help you stay away from binge eating.
1. Recognize Triggers:
Identifying the triggers that lead to binge eating is the first step in overcoming this habit. It could be stress, certain emotions, or specific situations. By recognizing these triggers, you can find alternative ways to cope with them rather than turning to food.
2. Practice Mindful Eating:
Mindful eating involves paying full attention to the experience of eating, such as the taste, texture, and smell of the food. By being present in the moment, you can better gauge your hunger and fullness cues, preventing overeating.
3. Create a Healthy Environment:
Make your surroundings conducive to healthy eating habits. Stock your pantry with nutritious snacks, remove tempting foods from your sight, and surround yourself with supportive individuals who encourage your healthy eating choices.
4. Plan Your Meals:
Having a structured meal plan can help you avoid impulsive eating. Plan your meals and snacks in advance, ensuring they are balanced with a variety of nutrients. This will prevent you from reaching for unhealthy options when hunger strikes.
5. Practice Stress Management:
Stress is often a trigger for binge eating. Finding healthy ways to manage stress, such as exercising, practicing relaxation techniques, or engaging in hobbies, can reduce the urge to turn to food for comfort.
6. Seek Support:
Don't hesitate to seek support from friends, family, or professionals if you are struggling with binge eating. Joining support groups or seeking therapy can provide you with the necessary tools and encouragement to overcome this habit.
7. Distract Yourself:
When cravings hit, distract yourself by engaging in activities that keep your mind off food. Take a walk, read a book, or call a friend. By redirecting your focus, you can break the cycle of binge eating.
8. Practice Portion Control:
Learning portion control is essential to avoid overeating. Use smaller plates and bowls to help control your serving sizes. Additionally, try to eat slowly and savor each bite, allowing your body to register when it is full.
9. Practice Self-Compassion:
It's crucial to be kind and forgiving to yourself throughout your journey to overcome binge eating. Understand that setbacks may occur, but it's important to stay positive and focus on the progress you have made.
Conclusion:
Binge eating can be a challenging habit to overcome, but with the right strategies and support, it is possible to regain control of your eating habits. By implementing these nine methods, you can make significant progress towards a healthier relationship with food. Remember, it's a journey, and every step forward counts.
Word Count: 476 words
9 Strategies to Prevent Binge Eating - Article 2
Introduction:
Binge eating is a serious issue that affects many individuals. It is characterized by consuming large quantities of food within a short period, often accompanied by a loss of control. This article aims to provide you with nine effective strategies to prevent binge eating and promote a healthier relationship with food.
1. Understand Hunger:
Learn to differentiate between physical and emotional hunger. Physical hunger arises gradually, while emotional hunger appears suddenly and is often triggered by emotions such as stress, sadness, or boredom. By recognizing the difference, you can address emotional hunger without turning to food.
2. Eat Regularly:
Establish regular eating patterns by consuming three balanced meals and scheduled snacks throughout the day. This helps maintain stable blood sugar levels and prevents excessive hunger that may lead to binge eating.
3. Keep a Food Diary:
Maintaining a food diary can increase self-awareness and highlight patterns of overeating. Record what you eat, when you eat, and how you feel before and after each meal or snack. This can provide valuable insights into your eating habits and emotional triggers.
4. Practice Stress Reduction Techniques:
Stress is a common trigger for binge eating. Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises. Finding healthy ways to manage stress can prevent turning to food for comfort.
5. Develop Healthy Coping Mechanisms:
Identify alternative coping mechanisms for dealing with emotions instead of resorting to food. Engage in hobbies, talk to a friend, or write in a journal. By finding healthy outlets for your emotions, you can avoid turning to binge eating.
6. Avoid Restrictive Diets:
Restrictive diets often lead to feelings of deprivation, which can trigger binge eating episodes. Instead, focus on adopting a balanced and sustainable approach to eating. Include a variety of foods that you enjoy in moderation.
7. Practice Mindful Eating:
Eat slowly and pay attention to the taste, texture, and sensations of each bite. By savoring your food, you can enhance your eating experience and prevent overeating. Listen to your body's hunger and fullness cues.
8. Get Regular Exercise:
Engaging in regular physical activity not only improves your overall health but also reduces the likelihood of binge eating. Exercise releases endorphins, which can boost your mood and reduce emotional eating tendencies.
9. Seek Professional Help:
If you find it challenging to overcome binge eating on your own, don't hesitate to seek professional help. A registered dietitian or therapist can provide personalized guidance and support to help you address the underlying causes of binge eating.
Conclusion:
Binge eating can have detrimental effects on both physical and emotional well-being. However, by implementing these nine strategies, you can take control of your eating habits and prevent future binge eating episodes. Remember, small steps towards healthier habits can make a significant difference in the long run.
Word Count: 491 words
9种方法让你远离暴饮暴食的英语阅读 篇三
9种方法让你远离暴饮暴食的英语阅读
导语：科学家认为相比于正常人,暴饮暴食者的脑活动不同。 幸运的是,人们有除了依靠意志力,或者重构大脑以外的.方法来阻止暴饮暴食。
Overeating is a serious problem for lots of folks. While many attribute overeating to a lack of willpower, it’s more complex than that. Scientists say people who overeat exhibit different brain activity than those who don’t.
Fortunately, there are ways to stop overeating that don’t rely on willpower or rewiring your brain. Let’s explore nine of them.
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1. Eat breakfast.
Skipping breakfast is a big no-no. Research shows people who don’t eat breakfast are more prone to overeating later in the day and have a higher incidence of coronary heart disease. Another study showed that eating eggs in the morning can help you eat less throughout the day.
2. Slow down.
It may sound obvious, but eating slowly and mindfully is one of the best strategies for combating overeating. Eating slower helps you feel full faster.
3. Use smaller plates.
The larger the plate, the more likely you are to overeat, says food researcher Brian Wansink. Most standard dinner plates are around 12 inches in diameter. Switch to a 9-inch plate and you’ll eat less.
4. Pay attention to your emotions.
You need to become aware of your reasons for wanting to eat junk food to understand why you overeat. For example, maybe you eat compulsively to make yourself feel better or to combat stress. Identify your triggers, and you’ll be more likely to create personalized strategies to deal with them.
5. Exercise more.
Research shows that your responsiveness to food cues is significantly reduced after exercise. In other words, you’re less likely to want to indulge when you see a picture of a giant ice cream sundae.
Not to mention the fact that exercise is a keystone habit that can change your life.
6. Choose nutrient-dense foods.
“Nutrient density” means the amount of nutrition packed into a particular volume of food. For example, you can eat a giant plate of broccoli to get the same amount of calories in a tiny cup of ice cream because vegetables are generally more nutrient-dense.
Steer clear of foods like sweets, cheese, and soda, which don’t offer a lot of nutritional bang for your buck. Choose healthy foods like vegetables, fruits, lean meats, healthy oils, and beans instead.
7. Pack healthy snacks for when you’re on the go.
Healthy snacks are an essential tool to help you avoid overeating. Studies show that snacking on healthy foods like almonds can help you avoid food cravings. So pack healthy snacks like nuts, seeds, fruit, and vegetables with hummus and take them with you to work, school, or other places you go throughout the day.
8. Allow for one cheat meal each week.
Cheat meals are when you reward yourself for eating healthy by splurging on something you love. This doesn’t mean have a free-for-all at the buffet. But having one or two pieces of pizza is okay. Completely depriving yourself makes it much more likely you’ll give in to food cravings and overeat.
9. Plan for setbacks.
Implementation intentions help you plan for bumps in the road. The basic setup for an implementation intention is this:
If this happens, I’ll do that.
For example, if you find yourself getting stressed and reaching for a bag of chips even though you’re not hungry, write down the following implementation intention: “If I get stressed and reach for chips, I will grab a piece of fruit instead” or “If I get stressed and reach for
Overeating can be a tough thing to overcome, but these methods will help. The more you can work to develop healthier habits, the less likely you’ll be to overeat. Take one step at a time, focus on the small wins, and you’ll crack this bad habit for good.
overeat
vt.& vi.(使)吃得过多;
第三人称单数：overeats过去分词：overeaten现在进行时：overeating过去式：overate
overeating
v. 吃得过多;过度饱食(overeat的ing形式)
