幫助你克服食物上癮的祕訣

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.
食物上癮是我一生中所要克服的事情。僅在過去幾個月我才能控制自己的飲食習慣。我知道食物上癮是許多美國人存在的一個問題，所以決定是時候分享我所學到的知識。我希望下面的祕訣可以幫助你開始恢復來戰勝這種上癮。

Stop Buying Bad Foods
停止購買垃圾食品

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.
這聽起來很平淡無奇，但是如果你繼續把垃圾食品帶回家，你就會繼續吃。我發現如果我不買垃圾食品，那麼我就比較容易去吃健康食品。簡單的原因就是我不會開車到當地的雜貨店去買零食，你也應該不會的。我不說謊。你很難不去買以前買過的東西。甚至第一次去購物時你會感到迷茫。一個有效的方法就是做好準備。列出一週的菜單包括健康的點心，如水果，全谷點心和低脂乳製品。你還應該衡量家人喜歡的膳食，確保他們的膳食也是健康的。如果不健康，你可以開始尋找製作更加健康膳食的方法。

Keep a Food Journal
做飲食記錄

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.
我面臨的另一個問題是做飯時這吃一點那吃一點。問題是那些一點點逐漸增加。誠實地說，你需要記錄所有進入你口中的食品或飲料。這會讓你更好意識到你吸收了多少熱量。你不只要記錄你所吃的食物，還應該意識到你吃東西的前後感覺。你需要記錄下你是否真的餓，是否在無意地吃或是否吃飽了。最後，你應該討論你情緒上的感受。當你失去控制地吃一品脫冰淇淋時，你是否心情沮喪？正確理解你的情緒可以更好地幫助你瞭解你的食物上癮的情況。如果你準確地描述突出的情緒，你可以更好地處理你的情感。

Eat to Fuel, Not to Entertain
爲了獲得能量而吃，不是爲了樂趣而吃

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.
作爲一名美食家，我會說，比起把食物當成一種樂趣，更難把食物當成能量。過去十年來，食物已經越來越成爲一種活動，而不是家庭雜務。人們不僅觀看烹飪節目，而且花時間爲客人制作出各種複雜的飯菜。我們直截了當地說，食物正如一部好電影給人帶來樂趣。許多人想吃東西甚至是因爲厭倦。例如，每天午餐吃同樣的食物。你能做的另一件事就是隻選擇有營養價值的食物。如果是無營養食品，就不要食用。