我是如何停止吃垃圾食品的?
How do I stop eating junk food?譯文簡介
網(wǎng)友:我在禁閉時經(jīng)歷過這個階段。每當你想到垃圾食品的時候,立刻讓你的腦袋里充滿令你想吐的惡心畫面。比如你體內(nèi)所有的脂肪和豬油。任何你能想到的骯臟、腐爛的廚房畫面或任何能引起不適的東西??偸且圆缓玫姆绞浇Y(jié)束吃垃圾食品的想法......
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How do I stop eating junk food?
我是如何停止吃垃圾食品的?
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I went through a phase of this in lockdown.
THIS ONE - Every time you think of junk food, immediately fill your head with disgusting images that make you gag. Such as all the fat and lard running in your body. Any dirty rotten kitchen images you can think of. Really anything that sets off a bad feeling. Always end a junk food thought on a BAD NOTE.
Don’t buy junk in your weekly shop. Just don’t put it in your house. If you really really want it one night, trust that that level of want will get you to the shop. In reality, you won’t be bothered and you’ll talk yourself out of it. There’s no such thing as endless suffering when it comes to food because you can get up any time you like. The harder you make it for yourself the easier it is to talk yourself out of it.
Do buy easy-to-prepare food. When the JUNK FOOD NOW NOW NOW monster strikes, you’ll need to feed it quickly to shut it up.
Though not essential, making a food diary helps because you can forget to congratulate yourself. This is an important part because any rewarding feeling we get, (dopamine) we tend to want more of it. Right now your reward is focused on fats and sugars, you think of junk food, you want it, instantly. You want to train your dopamine over to achievement. Having a visual of your hard work will enhance that feeling and push it in the direction you want it in.
It takes a good three weeks for your cravings to change. A craving is simply a cry for nutrients. The longer you leave it to eat the more those cravings shift toward fats and sugar.
我在禁閉時經(jīng)歷過這個階段。
每當你想到垃圾食品的時候,立刻讓你的腦袋里充滿令你想吐的惡心畫面。比如你體內(nèi)所有的脂肪和豬油。任何你能想到的骯臟、腐爛的廚房畫面或任何能引起不適的東西??偸且圆缓玫姆绞浇Y(jié)束吃垃圾食品的想法。
不要在你每周逛的商店里買垃圾食品。家里不要放垃圾食品。如果某天晚上你真的很想買,相信這種程度的渴望會讓你去商店買。事實上,你不會覺得煩惱,你會說服自己放棄。在食物方面并沒有無盡的痛苦,因為愿意的話你可以隨時安排。你越為難自己做這件事,就越容易說服自己放棄它。
買容易制作的食物。當垃圾食品怪物襲擊你時,你需要迅速喂飽它讓它閉嘴。
雖然不是必須的,但寫飲食日記是有幫助的,因為你可以忘記祝賀自己。這是一個很重要的部分,因為我們得到的任何獎勵(多巴胺)都會讓我們想要更多。現(xiàn)在你的獎勵集中在脂肪和糖,一想到垃圾食品,你就立刻想吃。你想通過訓練你的多巴胺來獲得成就。有一個你努力工作的視覺形象會增強這種感覺,并推動它朝著你想要的方向前進。
你的渴望需要整整三周的時間來改變??释皇菍I養(yǎng)的渴望。你吃的時間越長,對脂肪和糖的渴望就越強烈。
原創(chuàng)翻譯:龍騰網(wǎng) http://www.top-shui.cn 轉(zhuǎn)載請注明出處
First and foremost, create a supportive food environment—don’t put yourself in a situation where you’d have to fight temptations:
Next, plan ahead of time because overeating is often caused by poor planning.
I have my clients use the strategy called “24 before.”
It means that each night, they’ll spend 5–10 minutes planning what they’ll eat the next day. It doesn’t work every time (perfection isn’t attainable) but it does reduce the chances of “accidentally” eating a tub of ice cream.
The third thing is to just… wait—when the urge to gobble down food arises, wait 15–20 minutes. You’ll often find that the urge dissipates more often than not.
Lastly, get back on track because overeating will happen eventually. You’re not a friggn robot.
When that happens, don’t punish yourself by “burning the calories off” or reducing calories to the amount that’s too ridiculous for words.
Just go back on track with your next meal. You’re always one meal away from getting back on track:
This is what you’re going to next time when you eat until the food is coming out your ears—go back on track.
If you want to train pain-free, stay lean year-round, and not cut your favorite foods from your diet, check my nutrition & training tips on Instagram and read more in-depth articles on Medium
首先,創(chuàng)造一個支持性的食物環(huán)境——不要把自己置于必須與誘惑抗爭的境地:
其次,提前計劃,因為暴飲暴食往往是由于計劃不周造成的。
我讓我的客戶使用" 24小時前"策略
這意味著每天晚上,他們會花5-10分鐘計劃第二天吃什么。這并不是每次都有效(不可能達到完美),但它確實減少了“意外”吃到一桶冰淇淋的機會。
第三件事就是等待,當狼吞虎咽的沖動出現(xiàn)時,等待15-20分鐘。你會發(fā)現(xiàn)這種沖動往往會消散。
最后,回到正軌上,因為暴飲暴食最終會發(fā)生。你不是一個機器人。
當這種情況發(fā)生時,不要用“燃燒卡路里”或減少卡路里到難以置信的數(shù)量來懲罰自己。
下一頓飯就回到正軌上。你總是離回到正軌只差一頓飯:
這就是你下次吃飯時要做的,直到食物從你的耳朵里出來,回到正軌。
如果你想無痛訓練,全年保持苗條,并且不想從你的飲食中減少你最喜歡的食物,請在 Instagram 上查看我的營養(yǎng)和訓練技巧,并在 Medium 上閱讀更深入的文章。
I can tell how I keep myself away from junk food.
So basically one really gets inspired by what people around them eat, like your friends, family, and also where you live, like if you live in hostel, your chances of eating junk food increases.
Also, most of the junk food, like noodles is made of “maida" or refined white flour, which is not really good for health, especially if you consume it on daily basis.
So if you belong to the category of people who quickly gain weight, in such cases if you continue eating junk food, you will gain weight at an exponential rate,
But if you belong to the category of people who don't gain weight even after eating a lot of junk food, then what junk food really does to your body is that it reduces the amount of food you need to take to kill your hunger, meaning if your body requires at least 4 rotis(chapatis) and vegetables and pulses in a day, juck food can replace it by only one plate of noodles. Now in such case, a person will not gain required weight, suffer from lot of health problems like low BMI, undernourishment, and girls will suffer from irregular periods, etc.
So the question is how to control yourself from eating junk food?
Well you may get inspired by how stunning Deepika Padukone looks in those short dresses, or you may have to impress someone, or you may be suffering from health problems and want to get rid of it, etc.
我說一下我是如何遠離垃圾食品的。
基本上,人們會從他們周圍的人吃的東西中得到啟發(fā),比如你的朋友、家人,還有你住的地方,比如如果你住在旅館里,你吃垃圾食品的幾率會增加。
此外,大多數(shù)垃圾食品,如面條,是由“麥達”或精制白粉制成的,這對健康并沒有真正的好處,特別是如果你每天食用它的話。
因此,如果你屬于迅速增重的人群,在這種情況下,如果你繼續(xù)吃垃圾食品,你的體重將以指數(shù)級的速度增加,
但是,如果你屬于即使吃了很多垃圾食品也不發(fā)胖的那一類人,那么垃圾食品對你身體的真正影響是它減少了你消除饑餓所需的食物量,意思是如果你的身體需要至少4個印度薄餅、蔬菜和豆類的一天, 垃圾食品可以用一盤面條代替它。在這種情況下,一個人不會增加所需的體重,反而會遭受很多健康問題,如體重指數(shù)低、營養(yǎng)不良、女孩月經(jīng)不規(guī)律等。
所以問題是如何控制自己不吃垃圾食品?
好吧,你可能會被穿著短裙的迪皮卡·帕度柯妮(Deepika Padukone)的迷人外表所啟發(fā),或者你可能想給某人留下深刻印象,或者你可能正遭受健康問題的困擾,想要擺脫它,等等。
Drink a glass of water before eating junk food, it will reduce your hunger.
Do exercise at any time of the day, anytime, so thet when next time you will feel like eating junk food, you will remember that all your hard work will go waste.
Eat seasonal fruits instead of junk food, keep a tifin with you filled with fruits like grapes, etc.
Do meditation, it's important to control your mind, it's all mind game.
Whenever you feel like eating junk food, just delay it by saying “not this time, but next time for sure”, and repeat this Everytime.
Try to get some tasty but healthy food, it will motivate you to give up junk food.
It's really important, you have to transform yourself and put a before and after pictures of the transformation on social media!!, And share your transformation story on Quora:)
Also, I'm not a dietician or a doctor by any means, these are just my personal experiences but are very effective.
或
在吃垃圾食品之前喝一杯水,它會減少你的饑餓感。
在一天中的任何時候,任何時候都要鍛煉身體,這樣當你下次想吃垃圾食品的時候,你就會記住你所有的努力都會白費。
吃時令水果而不是垃圾食品,隨身攜帶一個裝滿葡萄等水果的蒂芬盒。
冥想,控制你的思想是很重要的,這都是思維游戲。
每當你想吃垃圾食品的時候,只要說“這次不吃,下次一定吃”就可以了,每次都這么做。
試著吃一些美味但健康的食物,這會激勵你戒掉垃圾食品。
這真的很重要,你必須改變自己,在社交媒體上放一張改變前后的照片!并在Quora上分享你的改變故事。
另外,我不是營養(yǎng)師或醫(yī)生,這些只是我的個人經(jīng)歷,但非常有效。
To stop eating junk food you should start by finding information about the negative things it can do to your body. After this, when you go to the grocery store do not go hungry because more than likely you'll come across your favorite junk food and place it in your cart. Making a list beforehand can give you a more structured budget on the healthy foods to get and planning meals to prep can allow you to stick to that healthier diet. You are likely to not eat junk food if you do not have it accessible to you.
為了停止吃垃圾食品,你應該從了解垃圾食品對你身體的負面影響開始。在這之后,不要餓著肚子去雜貨店,因為很有可能你會遇到你最喜歡的垃圾食品,然后把它放在你的購物車里。事先列一份清單可以讓你對健康食品有一個更有條理的預算,計劃好準備的膳食可以讓你堅持更健康的飲食。如果你不容易接觸到垃圾食品,你很可能不會吃。
It’s 3 p.m. and you’re experiencing that all-too-familiar afternoon slump. It brings on a fierce sugar (or salt or caffeine) craving.
If you have a healthy meal and snacks packed and ready for you at lunchtime and in the afternoon, you’re far less likely to grab a leftover piece of pizza, order French fries, or eat the sweets someone brought in to the office.
You’ll be getting all the nutrients you need from these healthy foods, so your cravings for the fake stuff will start to diminish.
Adding fresh guacamole or a fatty fish like salmon to your day is a great way to incorporate healthy, filling fats.
The more varied your diet, the less likely you will get bored or crave junk food.
While you’re probably aware of the effects on your mood or energy level, you may not know that lack of sleep is thought to play a big role in junk food cravings.
現(xiàn)在是下午3點,你正經(jīng)歷著熟悉的午后困倦。它會讓人對糖(或鹽或咖啡因)產(chǎn)生強烈的渴望。
如果你在午餐和下午準備好了健康餐和零食,你就不太可能拿一塊剩下的披薩,點薯條,或者吃別人帶到辦公室的糖果。
你會從這些健康食物中獲得所需的所有營養(yǎng),所以你對假食物的渴望會開始減少。
每天吃新鮮的鱷梨醬或鮭魚等富含脂肪的魚,是攝取健康、飽腹脂肪的好方法。
你的飲食種類越多,你就越不可能感到無聊或渴望垃圾食品。
雖然你可能意識到垃圾食品對你的情緒或精力水平的影響,但你可能不知道缺乏睡眠被認為是導致渴望垃圾食品的重要原因。
Recognize that if you quit junk food for a long time, you will lose much of that craving as well.
Eat foods that are both healthy and taste good; I once helped an overweight person give up junk food and lose weight by showing him foods that tasted good and were healthy.
Make sure that these foods don’t take too long to make. The more difficult it is, the less likely you are to make healthy food for yourself.
Something that can be a good start is replacing sugary drinks with water.
As for what are the healthy and good tasting foods, people’s tastes are highly variable and you may have to do some research yourself.
Also, many places sell healthy freezer food that’s easy to make.
If you want to start, here are two good ideas:
Smoothies are really good; I just put this in a blender and add some water and that’s it, I get to consume a lot of fruits/vegetables as a smoothie and I think it tastes pretty decent!
Frozen food can be healthy too, plus it’s quick and easy to make so you’d be less likely to grab junk food.
要認識到,如果你長時間不吃垃圾食品,你會失去很多這種渴望。
吃健康又美味的食物;我曾經(jīng)幫助一個超重的人戒掉垃圾食品,并通過向他展示味道好、健康的食物來減肥。
確保這些食物不需要太長時間來制作。越是困難,你就越不可能為自己做健康的食物。
用水代替含糖飲料是一個好的開始。
至于什么是健康美味的食物,人們的口味差異很大,你可能需要自己做一些研究。
此外,許多地方出售容易制作的健康冷凍食品。
如果你想開始,這里有兩個好主意:
冰沙真的很好;我只是把它放在攪拌機里,加了一些水,就這樣,我吃了很多水果/蔬菜,我覺得味道很不錯!
冷凍食品也很健康,而且制作起來又快又容易,所以你不太可能吃垃圾食品。