【減肥】如何預防過度進食
我們大多數人都沒有柳下惠坐懷不亂的意志力，
只要活在精製食品/美食充斥的現代社會，
我們隨時都有機會過度進食，
但是我們還是能夠透過一些小技巧，
來減少我們暴食的機會。
以下是 Marci Nevin Fitness分享 預防過度進食的6個小技巧。
一、 #使用較小的碗盤
這乍看之下很無腦，但基本上是有實證的，
有一些研究顯示當你拿著較大的盤子去吃吃到飽/buffet，
攝取的總熱量會較高，
因為我們通常傾向填滿盤子，填滿我們原本不需要的食物。
二、 #用蛋白質跟蔬菜填滿你的肚子
蛋白質與蔬菜通常熱量密度低，飽足感高，
而且需要較多的時間消化。
所以依照這些特性，假設你的餐點大部分由蛋白質與蔬菜組成，
一來你比較不容易過度進食，
二來飽足感持續較久，饑餓感會較低。
三、 #少吃高嗜口性的食物
高嗜口性的食物非常非常容易令人暴食，
你想想看你上次是如何吃下那包洋芋片的。
高嗜口性的食物是由食品科學家所精心調製而成，
那充滿魔性的味道就是要讓你不可自拔的一口接著一口。
這類的食品也因為精製的關係通常營養價值較少，
飽足感也較低，吃完了還是容易餓。
如果要吃這類食物的話，建議小心謹慎。
四、 #細嚼慢嚥，好好地享受食物
吃下東西後，胃腸道傳遞飽足訊號到大腦
需要大約20分鐘的時間，
所以細嚼慢嚥能相對於狼吞虎嚥較能夠減少過度進食的機會。
五、 #吃東西時不要分心
不知道你有沒有邊看電影邊吃東西的經驗，
明明好像已經吃了不少東西了，卻還是覺得空虛，
因為邊吃東西邊做其他事情會使大腦分心，
讓大腦無法好好覺察、好好享受我們所吃下的食物。
於是你不一會兒又會想要再覓食。
六、 #限制每一餐食物的多樣性
當餐點中含有越多樣味道與口感的食材，味蕾就越不容易疲乏。
當我們不停享受不同口味的食物時，
我們過度進食的機會就會上升。
不過多元飲食同時也是提升健康的方式之一，
所以關於這一點還是要有所斟酌。
https://www.facebook.com/marcinevinfitness/posts/769348036605972
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l-減肥-l 減肥的一些基本
http://pinyi1002.pixnet.net/blog/post/219232695
The belief that you will never again overeat for as long as you live is foolish. Even with the best of intentions, you are still human and therefore bound to make mistakes. Still, you can do your best to set yourself up for success so that the times when you do overeat happen less frequently.
1️⃣ This first strategy might sound like a no brainer, but it’s one that’s often forgotten. Start by using smaller bows and plates. Obviously the bigger your serving vessel, the more likely you are to serve yourself more food than you need.
2️⃣ Eating mostly protein and veggies has two benefits. One, they require more chewing so it forces you to slow down. They also take up more space in your stomach, so you will start to feel full faster. Second, protein and fiber are both filling and take longer to digest. The result is more stable blood sugar and feeling fuller for longer, which makes you less likely to snack in between meals or overeat at your next meal.
3️⃣ Highly palatable foods are incredibly easy to overeat because they are engineered to be tasty and easy to eat. These foods are devoid of nutrients, so they don’t send the signal to your brain that you’re full. Think any food that is sweet, salty, fatty, or has added flavors. If you do want to eat these foods, try eating a small serving alongside a more well balanced meal.
4️⃣ It can take 20 minutes for your stomach to send the signal to your brain that it’s full. When you shovel you food and hardly take the time to chew, it’s easier to eat past the point of fullness. Eating slowly gives you a chance to feel fullness signal kick in.
5️⃣ Whether it’ sitting at your desk while working, driving, or in front of the t.v, being distracted is takes the mindfulness out of eating. Before you know it, you’ve inhaled your food without even taking the time to enjoy how it tastes, which can then leave you seeking out more.
6️⃣ The more textures and flavors you have in a meal, the easier it is to overeat because you’re palate doesn’t fatigue as quickly. When you have a simple meal with only a few ingredients, the pleasure of that meal often decreases before you have the chance to eat too much.
