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建议 5 Reasons for Overeating
5 Reasons for Overeating
We\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'re all guilty of these. Learn what triggers your impulse to indulge and take control.
We all have the best of intentions, but sometimes we fall into hunger-induced overeating traps without even knowing it. Today, most of us know where our next meal is coming from, yet our reaction to hunger has not evolved with our convenience-centered world. That\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s why even the thought of being hungry may send you running to the mini-mart for sustenance. If you want to lose weight, however, you must tune into your body\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s signal to eat. (Learn more about recognizing hunger signals) \\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\"Hunger is a physical cue that you need energy,\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\" says Dawn Jackson Blatner, RD. It can be your best diet ally; if you listen to your body, you\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'ll instinctively feed it the right amount. But fall out of touch, and hunger becomes diet enemy number one: You may eat more than you need or get too hungry and stoke out-of-control cravings.
1. There\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s no time in the morning for breakfast, so you grab a muffin or doughnut.
Solution: Zap a packet of instant oatmeal with low-fat milk as soon as you wake up. Take bites between showering, dressing, and putting on makeup. Bring an apple or banana to eat in the car.
2. It\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s late afternoon and you\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'re low on energy. The office vending machine is calling your name.
Solution: Stash single-serving packages of nuts and dried fruit in your desk and plan to munch a few hours after lunch--when you feel moderate hunger.
3. You\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'re going out for a late dinner with your girlfriends, but it\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s only 5 pm and you\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'re already hungry.
Solution: Have a 150- to 200-calorie snack such as yogurt with some fruit or celery and 2 tablespoons of peanut butter a couple of hours before your dinner date.
4. You\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'ve underestimated how long your errands would take; you\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'re now ready for lunch but stuck in traffic.
Solution: Dig into your glove compartment for the high-fiber, protein-packed bar you keep there for such emergencies; when you reach your destination, eat a lighter-than-normal lunch to compensate for the extra calories.
5. It\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s past your normal bedtime and now your stomach is growling.
Solution: Grab a fiber-filled piece of low-calorie fruit such as a juicy apple or pear instead of, or at least before, diving into the cookie jar.
吃得过多的５个原因
吃得过多的５个原因
我们会因为吃的过多而内疚。认识到引发这种冲动的原因你就能控制自己了。
我们都有最好的打算，但是有时侯饥饿会导致我们在没有意识到的情况下吃得过多。今天，我们中的大多数人都知道自己下一餐会在哪里吃。然而,我们对抗饥饿能力的进化没有跟上这个以方便快捷为中心发展起来世界。这就是为什么甚至只是感到饥饿的念头就能使你跑进迷你店买食物的原因。如果你想你想减肥，无论如何，你必须协调自己身体发出的信号去吃。（学习更多关于饥饿信号的常识）Dawn Jackson Blatner, RD.说“饥饿是你需要能量时身体发出的暗示。”它能成为你最好的食物支持者。如果你听从你的身体，你会本能地吃入适量的食物。但是一旦离开感觉，饥饿会变成食物的头号敌人：你可能会吃得比你需要的量多或者有太饥饿并想不受控制地大吃的愿望。
１． 由于早上没有时间吃早餐，你就抓起一个松饼或者油炸圈饼。
解决办法：你一醒来就快速地把一包速溶燕麦片溶于低脂牛奶中。在沐浴，穿衣和化妆的空隙中喝一口。带上一个苹果或者香蕉在车上吃。
２． 在傍晚你能量低的时候，投币式自动售货机呼唤着你的名字。
解决方法：存放一个专用于装果仁和水果干的袋子在你的桌子里，当吃完午餐几小时之后你感到饥饿时拿出来嚼。
３． 你准备和你的女性朋友们出去参加晚宴，但是５点钟的时候你就已经觉得饿了。
解决办法：在你的正式宴会几小时之前吃一份150-200卡路里类似于带有水果或者芹菜的酸奶酪和2大汤匙花生味黄油。
４． 你低估了你办差事的时间；你现在准备吃午餐但是却被交通阻塞所困。
解决方法：伸手去挖你放在（汽车前排放小物件的）杂物箱里的高纤维质，蛋白质棒等用于紧急需要的食品；当你到达目的地的时候，大大吃一顿午餐一补偿额外消耗的卡路里。
５． 已经过了你平时睡觉的时间而且现在你的胃正在埋怨。
解决方法：抓住一块高纤维而低卡路里的水果比如说多汁的苹果或者梨来代替你跳进小甜饼罐，或者至少在你准备这样做之前，吃一块苹果或者梨。
