As many of us know to our cost, stuffing down huge quantities of food may seem like a good idea, but the reality is somewhat different.
Not only will over-indulging pile on the pounds, it can leave you feeling bloated, suffering from indigestion, and, if you are unlucky, having to deal with gastric problems.
But unfortunately, for an increasing number of people over-eating is not just confined to festive seasons, it has become a way of life.
This has led to an epidemic of obesity, and many associated health problems.
Gluttony is nothing new. In fact, it was such a problem in the Roman Empire that Emperor Augustus enforced severe laws against extravagant menus or exorbitant spending on food.
But there are less draconian ways to avoid falling foul of temptation.
The best way to avoid pigging down vast quantities of food in a single, rushed sitting is to actually concentrate on what you are eating.
Many people simply shovel huge amounts of food into their mouth, and gulp it down without paying it more than the most cursory regard.
Maybe it’s not surprising then that they find it deeply unsatisfying – and as soon as they finish one mouthful they want more.
However, research suggests that savouring the flavour and sensation of the food, and making sure you chew it slowly and thoroughly is not only a more pleasant experience, it will make you feel satisfied far more easily.
Saliva contains a digestive enzyme called amylase. If you retain your food in the mouth longer, the enzyme has more chance to start the process of digestion.
It takes 20 minutes for your brain to recognise that your stomach is full, so if you rush your food, you can end up eating far more than you really need.

Over-eating can make you feel bad

But this is not a problem if you mull over every mouthful.
Taking it slowly also lightens the load on your digestive system.
It is also a good idea to focus on eating – and eating without distractions such as the television – at meal times.
When you engage in other activities while you are eating, your blood supply will be distracted to other areas of your body, leading to inadequate blood supply for your digestive system.
As a result, you might be unable to handle digestion, absorption and nutrient assimilation efficiently.

More is less

It is also true that the more you eat, the more you want to eat.
You should try to eat only when you are hungry.
Constant overeating will gradually increase the size of your stomach due to excessive stretching of the stomach muscles.
Eventually, you will need to eat much more to feel satisfied.
However, this does not mean that you can’t solve the problem – given a little bit of will power.
Waiting until your body tells you that it needs food is a good idea. However, it is not a good idea to put off eating until you are ravenous – you tend to gobble down food, and increase the risk of over-eating.
A good rule of thumb, some say, is to stop eating after the first “burp”. This is your body’s language telling you that you are full.
According to traditional Chinese and Indian medicine, we should eat only to about three-quarters of our actual food capacity. What is less clear, however, is exactly how you measure this.

Regular meals

A massive lunch may sound like a good idea, but you would be much better eating more lighter meals throughout the day.

Symbol of indulgence

Some experts believe that it is healthier to eat five very small meals a day than opt for the traditional approach of three big meals at breakfast, lunch and teatime.
But opinion on which is best is somewhat split.
However, it is best to try not to eat until the previous meal has been digested. For most people this means three to six hours.
Eating relatively little all day and then bingeing in the evening is not good at all for blood sugar levels. The key is to make sure that you eat regular light meals, have moderate portion sizes and eat the right things.
For instance, some sugary, processed foods release a big sugar rush, but then your blood sugar comes down, and you feel hungry again.
It is best to eat foods with a low glyaecemic index such as wholegrain cereals, green vegetables, nuts and pulses. These foods are absorbed more slowly and are more likely to leave you feeling satisfied for longer.

Realism

Two mince pies, with cream, and a share of the chocolate box after dinner can add 1,000 calories to the day’s total.
It is also important to try to be realistic.
If you absolutely love cheese, then there is no point in trying to give it up completely because the chances are you will fail.
The best approach is to eat a lot less of it – and not to feel guilty when you do.
Above all, moderation is the key.
• Culled from www.bbc.co.uk