這些簡單的方法能減少你對垃圾食品的渴望

I'm going to be honest with you: I can't live without junk food. It's just not going to happen. Life is too short to miss out on things like dripping chocolate ice cream cones and greasy french fries. Although this is true, there comes a point when I eat way too much junk food and end up with a stomachache, complete remorse, and a new declaration to completely revolutionize my eating habits. And then, miraculously, somehow, the next day I'm back to shoving cookies in my mouth.
說實話，沒有垃圾食品我真的活不下去。這是不可能發生的。人生苦短，怎麼能少了巧克力冰淇淋甜筒和油膩的法式薯條呢。雖然這是真的，但曾幾何時，我吃了太多的垃圾食品，結果搞得肚子痛，事後十分後悔，並宣稱要徹底改變自己的飲食習慣。然後奇蹟般的，第二天我又往嘴裏塞餅乾了。

1. Don't Deprive Yourself
1. 不要剝奪自己吃某類食物的權利

This is probably the most important and most commonly mistaken concept of dieting. Let me start by saying this: always listen to your body. Do not deprive yourself of a certain food group or follow a harsh diet if you don't feel it's right for you. There are too many diets that completely restrict some of your favorite foods. While it is good to follow a consistent plan, treat yourself.
這也許是最重要的且最常被誤解的節食理念。我先澄清一點：無論何時，請聽從身體的需求。不要剝奪自己吃某類食物的權利或者遵循嚴格的飲食習慣（你並不喜歡）。很多節食計劃都要求你避開某種食物（而且還是你喜歡的）。雖然一直遵循節食計劃是件好事，但也要善待自己哦。

Not all dieting is bad, but a strenuous one can potentially cause intense cravings that lead to over-indulgence, overeating, and feelings of guilt. Before you start new eating habits, it may be a good idea to contact a doctor to organize a plan and determine what is best for your personal health.
節食並沒有那麼糟糕，但用力過猛可能會讓你更加渴望吃零食，最終結果就是過度放縱、暴飲暴食和感到內疚。開始新的飲食習慣之前，最好諮詢醫生、制定飲食計劃、確定最適合自己健康的計劃。

2. Notice What You're Craving
2. 留意自己想吃什麼

What have you been craving lately? Is it chocolate? Pizza? Or just a really nice doughnut with some sprinkles? Write it down, or make a mental note of it. By knowing what you're up against, you can begin to pick out patterns and start to form a strategy for battling these cravings.
你最近想吃什麼？巧克力？披薩？還是撒着巧克力末的美味甜甜圈？寫下來，或者用腦子記住。知道自己的'敵人'是誰之後，你就能選擇相應的節食模式、制定應對計劃。

3. Eat it Less Frequently
3. 減少吃零食的次數

Remember that rule I mentioned earlier? Always listen to your body. Next time you're craving those Cheeto Puffs, eat them. I know-I'm supposed to be writing an article about how to reduce cravings for junk food.
還記得我前面提到的規則嗎？總是聽從自己的身體。下一次想吃奇多珍寶芝士脆條（Cheeto Puffs）的時候，就吃吧。我知道--我應該就如何減少對垃圾食品的渴望這一話題寫一篇文章。

Here's the trick: indulge, but not as often as you normally would. A recent study observed that food cravings decreased when they were consumed less frequently at normal portion sizes; eating less of it actually had no effect on the cravings.
訣竅就是：放縱自己，但減少放縱次數。最近的一項研究發現：當人們攝入正常量的食物，但吃的次數降低時，他們對該食物的渴望就會減少；而少吃對降低食物的渴望卻沒有實質性影響。