河北消防阀门生产厂家:减肥帮助：控制情绪化进食

查明情绪化进食对减肥所做努力的妨害，并利用方法重新控制进食习惯。

By Mayo Clinic staff

——梅奥诊所员工

Sometimes the strongest cravings for food happen when you're at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when you're facing a difficult problem, stress or just looking to keep yourself occupied. 

有时，当人情感最脆弱的时候就会对食物产生最强烈的渴望。当你面对困难的问题、压力或者只是让自己忙着，你可能会自觉地或不自觉地借助于食物寻求慰藉。

But emotional eating can sabotage your weight-loss efforts. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals. 

但情绪化进食会妨害为减肥所做出的努力。情绪化进食往往导致饮食过多，特别是过多高热量的、甜的、多脂肪的食物。但是如果你有情绪化进食的倾向，你可以采取措施重新控制自己的饮食习惯，重新返回到你减肥目标的正轨上来。

The connection between mood, food and weight loss

情绪、食物与减肥之间的联系。

Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts. These triggers may include: 

情绪化进食是把饮食作为抑制或减缓诸如压力、愤怒、恐惧、无聊、悲伤、孤独等负面情绪的一种方式。重大生活事件和日常生活里的麻烦事都能触发人的负面情绪，进而导致情绪化进食并破坏你为减肥所做出的努力。这些触发物可能包括：

      ◆Unemployment     

      ◆Financial pressure      

      ◆Health problems       

      ◆Relationship conflicts

  

    ◆Work stress     

    ◆Bad weather     

    ◆Fatigue

       ◆  失业

       ◆经济压力

       ◆健康问题 

       ◆关系冲突

       ◆工作压力

       ◆坏的天气

       ◆疲劳

Although some people actually eat less in the face of strong emotions, if you're in emotional distress you may turn to impulsive or binge eating — you may rapidly eat whatever's convenient, without even enjoying it. In fact, your emotions may become so tied to your eating habits that you automatically reach for a sweet treat whenever you're angry or stressed without stopping to think about what you're doing. 

尽管在面对强烈的情感时有些人吃的更少，但是如果处在情感低落的时期，你可能就会转向暴饭暴食——你可能不去享用它们就迅速地吃掉任何方便得到的食物。事实上，你的情感可能与饮食习惯紧紧联系在一起，一旦你生气或者有压力的时候，就会不去想自己正在做的事情而自动地伸手去拿香甜可口的食物。

Food also serves as a distraction. If you're worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation. 

食物还可以分散注意力。例如，如果对即将发生的事情担心焦虑或者对一次冲突坐卧不宁时，你可能就会把精力集中到爽心的食物上，而不愿去处理那些令人痛苦的情境。

Whatever emotions drive you to overeat, the end result is often the same. The emotions return, and you may also now bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel badly, and you overeat again. 

不管是什么情绪导致你饮食过量，最终的结果通常是相同的。作为情绪的回报，你可能现在要承受为重新设定自己减肥目标所带来的额外的内疚感。

Tips to get your weight-loss efforts back on track

重新回到努力减肥正轨上来的方法：

Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips: 

尽管负面情绪会引发情绪化进食，你仍然可以采取步骤来控制对食物的渴望，并重新获得减肥的动力。为了阻止情绪化进食，尝试以下方法：

   ◆Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.

     ◆调节你的压力：如果是压力导致情绪化进食，可以尝试一些压力管理技巧，比如瑜伽、冥想或者放松。

   ◆Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.

     ◆进行一次饥饿现状检查：饥饿到底是生理上的还是情感上的？如果才刚刚吃过了几个小时，肚子里也没有咕咕的叫，很可能你并不是真正意义上的饥饿。给些时间让这种渴求过去。

   ◆Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.

      ◆做饮食日记：记录你吃的东西，吃了多少。吃东西的时候，你的感受如何，你的饥饿程度怎样。一段时间之后，你会发现揭示情绪和食物之间关系的饮食模式的出现。

    ◆Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.

        ◆寻求支持：如果缺少支持网络，你屈服于情绪化进食的机率就会加大。可以依靠家人朋友或者加入支持小组。

     ◆ Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.

         ◆对抗无聊：当你并不是真正饥饿的时候不要去吃点心，要分散自己的注意力。可以散步、看电影、与小猫玩耍、听听音乐、阅读、上网或者拜访朋友。

    ◆Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.

       ◆拿走诱惑物：如果自己很难抵抗美食诱惑，就不要在家里存放爽心食物。如果你感觉气愤或者心情沮丧，一定要确定自己控制住了之后再去杂食店。

     ◆Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.

          ◆不要逼迫自己：当你努力达到一个减肥目标的时候，你可能会太多地限制自己卡路里的摄入量，放弃自己喜欢的美食而频繁地信用同等热量的食物。这可能只会增加你对食物的渴望，特别是情绪激烈的时候。偶尔让自己享受足够多的美食来帮助抑制对食物的渴望。

      ◆Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with fat-free dip, or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

        ◆健康饮食：如果你强烈地想要吃零食，可以选择诸如新鲜水果、不含脂肪的蔬菜或者不含黄油的爆米花等低脂肪、低卡路里的点心；或者吃一些你喜欢的低脂肪、低热量的食物来看看它们能否满足你的渴望。

      ◆Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.

           ◆充足睡眠：如果你经常感到疲倦，你可能去吃东西来增进体能。小睡一会或者晚上早些就寝。

        ◆Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.

          ◆寻求治疗：如果你已经尝试了自助的方法，但是仍然不能够控制自己的情绪化进食，可以考虑到专业的心理健康机构治疗。治疗有助于你理解情绪化进食背后的动机，并帮助你学会新的应对技能。治疗还能帮助你发现自己是否罹患饮食失调症，它可能跟情绪化进食相关。

If you have an episode of emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that'll lead to better health.

如果你有情绪化进食的情况，先原谅自己，再重新开启新的一天。努力从经历中学习，并为自己将来如何抵制它制定个计划。集中精力在自己饮食习惯中做出的积极的改变，并相信自己一定能不断改变自己，过更健康的生活。