【推荐1】How To Recover From Overeating

Near everyone has over indulged（放纵）in good food at least once and has experienced the resulting abdominal discomfort.     1     They can impair your ability to focus on your work and other everyday tasks. Unfortunately putting life on hold because you're paying the price for your indulgences isn't an option. There are several ways you can relieve the symptoms and recover from overeating.

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While you might want to save yourself for your big lunch , it's wiser to have a light healthy breakfast so you're not tempted to eat more than you should when the big meal arrives.

Start with water

Instead of tucking into a heavy starter, down a tall glass of water.     3    

Listen to your stomach

Frequently asking yourself “Am I full?” can sometimes immediately put thing into perspective. Often times，we mindlessly eat without paying attention to what our bods is trying to tell us.     4     But they ignore the messages their bodies are sending.

Slow down

    5     Slowing down and taking time to focus on the food itself however. （how it tastes, temperature, etc）can sometimes help calm the desire to overeat. This type of mindful eating has become a well-known technique for easing overconsumption, suggested by phystcians. celebrities and chefs alike.

So next time you find yourself feeling a little overstuffed, keep these points in mind so that it doesn't become a bigger problem.

【推荐3】While you might be tempted (诱惑) to gobble up your dinner, researchers say there may be advantages to taking your time over a meal. Eating slowly could help prevent obesity (肥胖), with researchers finding a link to both lower waist line and body mass index (BMI).

The study, published in the journal BMJ Open by researchers in Japan, looked at data collected though health checkups and claims from more than 59,700 individuals as part of health insurance plans, with data from 1998 to mid-2012.

The results reveal that 21.5% of the slow-eating group was obese, compared to almost 30% of the normal-speed group and 45% of the fast-eating group. While the slow eaters had an average BMI of just over 22, the normal eaters had a BMI of 23.5 on average, and the fast eaters had an average BMI of around 25, while waist circumference was also found to increase with faster eating pace.

Further analysis found that slower eating speed, not skipping breakfast regularly and not regularly eating dinner just before bed were all associated with a lower chance of obesity.

With almost a third of participants having had two checkups, the team were also able to look at the impact of changing habits. The results reveal that those who switched to eating more slowly between health checks, not snacking after dinner or eating dinner just before going to bed all showed signs of a reduction in their BMI. Changing breakfast habits, using antidiabetic (抗糖尿病) mediation and stopping regular smoking were not linked to any changes in BMI.

Tam Fry, chairman of the National Obesity Forum, said: “The speed at which a lot of people wolf down their food is undeniably a contributor to obesity. In particular, workers who gobble up their lunch at the desk are doing their health no favours. They should stop what they’re doing, switch off their phones and emails and preferably take a half hour away from the office altogether.”