帮助你克服食物上瘾的秘诀

Food addiction is something I have fought for most of my life. It was only during the past few months that I have been able to get a grip on my eating habits. I know that food addiction is a problem among many Americans and decided that it was time I shared the information I had learned. I hope the following tips can help you begin the road to recovery so that you can help yourself beat the addiction.
食物上瘾是我一生中所要克服的事情。仅在过去几个月我才能控制自己的饮食习惯。我知道食物上瘾是许多美国人存在的一个问题，所以决定是时候分享我所学到的知识。我希望下面的秘诀可以帮助你开始恢复来战胜这种上瘾。

Stop Buying Bad Foods
停止购买垃圾食品

It may sound obvious, but if you continue to bring bad foods into your home, you will continue to eat them. I have found that if I just stop buying bad foods, I have an easier time eating healthier foods. The simple reason is I'm not about to get in the car and drive down to the local grocery store to grab a snack and chances are you won't either. I won't lie. It can be hard not to purchase the foods you've been buying. You may even seem lost the first time you go shopping. A great way to prevent this is to be prepared. Make a menu for the week that includes snack foods that are healthy, such as fruit, whole grain snacks and low-fat dairy products. You should also evaluate your family's favorite meals to ensure that they are healthy. If not, you can start looking for ways to make the meals healthier.
这听起来很平淡无奇，但是如果你继续把垃圾食品带回家，你就会继续吃。我发现如果我不买垃圾食品，那么我就比较容易去吃健康食品。简单的原因就是我不会开车到当地的杂货店去买零食，你也应该不会的。我不说谎。你很难不去买以前买过的东西。甚至第一次去购物时你会感到迷茫。一个有效的方法就是做好准备。列出一周的菜单包括健康的点心，如水果，全谷点心和低脂乳制品。你还应该衡量家人喜欢的膳食，确保他们的膳食也是健康的。如果不健康，你可以开始寻找制作更加健康膳食的方法。

Keep a Food Journal
做饮食记录

Another problem I faced was having a bite of this and that while I cooked meals. The problem is all those little bites add up. In all honesty, you need to keep track of any food or drink that goes in your mouth. This will give you a better idea of how many calories you're consuming. Not only do you need to track the food you eat, but you should also be aware of how you feel before and after eating. You need to make note of whether or not you were actually hungry, if you were mindlessly eating or if the food filled you up. Last, but not least, you should also discuss how you feel emotionally. Were you depressed when you broke down and ate that pint of ice cream? Understanding your emotions can help you better understand your food addiction. Once you pinpoint the underlining emotions, you can work on better ways for dealing with your feelings.
我面临的另一个问题是做饭时这吃一点那吃一点。问题是那些一点点逐渐增加。诚实地说，你需要记录所有进入你口中的食品或饮料。这会让你更好意识到你吸收了多少热量。你不只要记录你所吃的食物，还应该意识到你吃东西的前后感觉。你需要记录下你是否真的饿，是否在无意地吃或是否吃饱了。最后，你应该讨论你情绪上的感受。当你失去控制地吃一品脱冰淇淋时，你是否心情沮丧？正确理解你的情绪可以更好地帮助你了解你的食物上瘾的情况。如果你准确地描述突出的情绪，你可以更好地处理你的情感。

Eat to Fuel, Not to Entertain
为了获得能量而吃，不是为了乐趣而吃

As a foodie, I will tell that it's difficult to look at food as fuel, rather than entertainment. Over the past decade, food has become more of an activity than a chore. People not only watch cooking shows, but spend hours creating complicated meals for their guests. We have come to the point that food is just as entertaining as a good movie. Many of us even turn to food because of boredom. One way you can start looking at food as fuel is to make your meals mundane. For example, eat the same thing for lunch every day. Another thing you can do is to only choose foods that offer nutritional value. If something is filled with empty calories, it shouldn't be going in your body.
作为一名美食家，我会说，比起把食物当成一种乐趣，更难把食物当成能量。过去十年来，食物已经越来越成为一种活动，而不是家庭杂务。人们不仅观看烹饪节目，而且花时间为客人制作出各种复杂的饭菜。我们直截了当地说，食物正如一部好电影给人带来乐趣。许多人想吃东西甚至是因为厌倦。例如，每天午餐吃同样的食物。你能做的另一件事就是只选择有营养价值的食物。如果是无营养食品，就不要食用。