Experiment with different weight-loss diets?Obsess over calories or fats?Start a diet with great intentions, but last only a few days or weeks?Go a bit crazy (eating and drinking everything you’ve missed) when you break the diet? Feel weak-willed (and hungry)?当你间断饮食时会有点疯狂(你没吃的没喝的全要补上)?觉得意志薄弱(而且很饿)?I see this pattern so often and it’s a miserable place to be. You’ll swing from feeling hungry or a failure and, worse, rarely achieve your diet goals.我经常见到这种类型,真的很悲惨,你总是感觉饥饿或是挫败感,更糟的是你几乎没有完成你的减肥大计的时候。Eat quickly without focus, usually while doing something else?Grab food without properly registering it?Barely chew (too time-consuming!)Suffer from bloating and stomach problems?Eating quickly, thoughtlessly and without adequate chewing gives your poor stomach too much work to do.吃的太快、不讲究而且不充分咀嚼会让你可怜的胃增加工作量的。Larger particles of food can escape through the gut, making it harder for your body to absorb nutrients, and leading to food sensitivities and bacterial growth.更大块的食物会顺着肠道流走,你的身体吸收营养就更难了,而且增加食物过敏和细菌滋生的风险。See evening eating as ‘me time’?End your day with a food onslaught as a way to switch off and escape the pressures of life?用狂吃一顿作为生活压力的逃避和切换,用狂吃结束你的一天。Treat yourself to crisps or biscuits because you ‘deserve it’?Over-eat even healthy food in the evenings? Eat in a comatose state as you try to slow down the pressures of the day?在晚上吃太多的健康食品?在昏昏欲睡的时候吃东西试图减缓白天的压力?You could be harbouring an under-lying anger about your overwhelming life, but eating like this will only exacerbate your stress levels.在你不堪重负的生活下隐藏了蠢蠢欲动的怒火,但是像这样暴饮暴食只会让你的焦躁升级。Eat virtuously in public, but tuck into junk food when no one’s watching?众目睽睽之下吃的很健康,但是没人看见的时候就狂吃垃圾食品?Raid the fridge at night?Pick at the children’s leftovers?Grab something unhealthy at the petrol station and eat it in the car?You could be eating more food than you realise and tainting the food that you do eat with feelings of guilt and shame.你比自己意识到的其实吃的更多,而且你吃的时候带着罪恶感和羞耻心“污染”了这些食物。Eat ice cream, cake, chocolate or carbohydrates when sad or lonely, angry or scared?你难过、寂寞、生气或是害怕的时候吃冰淇淋、蛋糕、巧克力或是碳水化合物?If you are driven by your emotions, your choice of food will cause blood sugar levels to rise then crash, triggering more hunger and a worse mood. Turning to sugary food when you’re down will only make things worse.如果你是靠情绪的驱动吃东西,你对食物的选择会引起血糖升高、引发更多的饥饿感,而且心情也会更糟。你不开心的时候吃甜食只会让事情更糟。Eat if food is around or offered, regardless of what or when it is?有食物在旁边就吃,有的吃就吃,不管是啥,不管什么时间?You could be too busy or distracted to think about or really enjoy food. Without realising what is going in your mouth, you could be consuming far too much without noticing, making nutritionally poor food choices and missing out on the wealth of enjoyment that surrounds good, fresh, healthy food.你应该是太忙了,或是分心了,或是真的很喜欢食物。没有意识到嘴巴里咀嚼的是啥,你可能在无意间已经吃了太多东西,食物选择不营养,而且错过了优质的、新鲜的、健康的食品带来的乐趣。
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