9 Signs You Need to Rehab Your Relationship With Food

卡西短裤
by卡西短裤
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9 Signs You Need to Rehab Your Relationship With Food

健康万博彩票下载安卓以。。开始eating well。但是如果你与身体形象挣扎or desperate to get over a减肥高原, it can be easy to veer into not-so-healthy territory witheating habits。The signs you’ve got an unhealthy relationship with food aren’t always easy to spot, says Marjorie Nolan Cohn, RD, owner of跨国公司营养在宾夕法尼亚州的费城。但是,一旦您识别出它们,您将更加接近以健康和可持续的方式追求减肥目标。

Here, nine signs your relationship with food might need a little TLC:

1

你不能将目光投向自己的盘子

在某种程度上,正常注意到别人正在吃什么 - 作为一个社交,您自然而然地转向周围的人,看看您的衡量方式。结构房屋, a residential weight-management facility in Durham, North Carolina. But plate envy isn’t the best for你与食物的关系并可能暗示您正在寻找其他地方,以了解您应该吃什么。她解释说:“由于每个人都有不同的需求,环境和饮食节奏,因此一顿饭看另一个人的盘子通常会提供无用的见解,并可以使我们不必要地质疑自己的决定。”通过看一顿饭,您不知道某人的剩余时间在营养或活动上看起来像什么。

The fix:或者der first. “This helps ensure you are making the choices that are based on your needs and desires and less on what other people have chosen to order,” says Rickel.

2

YOU LIVE FOR YOUR CHEAT DAY

如果您发现自己整周都在限制自己的视线,将自己的视线设置在史诗般的“作弊日”中,那么您就准备好与食物建立不平衡且无法充实的关系。利兹·怀尼克(Liz Wyosnick), a registered dietitian based in Seattle, Washington. Feeling deprived all week can also lead a cheat day to turn into a ‘cheat weekend’ or entire ‘cheat week,’ she explains. This could lead you to overeat, slow down your progress, and in turn, zap motivation.

The fix:Do away with your cheat day。抛弃即时的心态并在整个星期中适度地对待自己喜欢的食物,可以帮助您看到放纵是完全可以接受的(必要的)怀伊斯尼克说,坚持饮食风格,使您长期感觉很好。另外,如果您整个星期都得到了(尽管很小)的修复,那么您可能不会觉得需要“作弊”,这最终是一种更健康的方法来处理食物。她建议,如果您的“作弊日”通常意味着您可以吃的东西,请尝试有一天包括早餐的水果,另一个晚餐后的一小块黑巧克力,或者是饼干,而是吃零食的饼干。

3

你吃东西以应对情绪

经常发现自己说“我应得的”,“我需要这个”或“这已经是漫长的一天”eating highly processed foods还是喝酒?怀伊斯尼克说,您可能会附加食物以减轻压力。当您感到压力时,高水平激素皮质醇增强对高脂,高糖食品的胃口,当您吃它们时,您开始将它们与舒适感相关联,从而开始无尽的循环。如果您不断地拿起零食来应对(或扼杀)压倒性的情绪,那么您可能面临食物永远无法提供帮助的问题。

The fix:Take time to explore the deeper issue, says Wyosnick. Is your job mentally draining and unfulfilling? Are you taking on too much? Do you have unresolved anger or sadness from something in your past? Instead ofstress-eatingit away, try taking something stressful off of your plate (or do somethingstress-reducing in nature喜欢散步)。她说,您还可以向心理健康专业人士寻求帮助。治疗可以帮助您探索压力或情绪背后的真正原因。

4

您根据自己的饮食习惯将自己标记为“好”或“坏”

由于我们每天都在社会中看到它发生在社会中,因此很容易将食物视为“好”或“坏”。例如,Rickel指出,传统“饮食”食品的标签通常包括“智能”和“无罪感”之类的单词,而更热量的选择则被视为“值得作弊的进餐”。然而,食物本质上不是“好”或“坏”(有些只是比其他人拥有更多的卡路里,更多的糖或不同成分)。Rickel说,当您根据您摄入的各种食物开始衡量自己作为一个人的价值时,很容易自我价值。

The fix:Next time youoverdo it,找到一些积极的事物:您对室友有多深思,或者您对困境中的同事有多帮助。她说,您会开始看到食物选择与自我价值没有并存,帮助连接消失。

然后,提醒自己,所有食物只是通过化学和物理学结合在一起的成分的集合。确定使您感到滋养,充满活力和健康的食物,并更加稳定地将其锻炼在饮食中。

5

YOU PUNISH YOURSELF FOR LESS-THAN-HEALTHY EATING

When eating junk food or going over your calorie limit leads you to eat less at your next meal, over-exercise, or limit yourself to only specific ‘clean’ foods for the next few days to ‘make up for it,’ this can lead to adangerous cycle of food guiltfollowed by punishing yourself, saysJoanna Foley,位于加利福尼亚州圣地亚哥的注册营养师。您还可以将健康食品或健身视为一种惩罚,当这些食物可以并且应该是令人愉快的活动(更不用说它们是门票weight-loss and a healthy lifestyle in general)

The fix:对自己更优雅。Foley说:“不时做出比健康的饮食选择不足是正常的。”由于情绪或不健康的信念通常是暴饮暴食的根本原因尝试日记about how you feel after you’ve overdone it or talk it out with a trusted loved one or therapist, she suggests.

Then, instead of seeing healthy foods and exercise as a punishment,寻找享受他们的方法和tune into their feel-good effects. Noticing the energy boost you get from a smoothie and ayoga class(versus the dip in energy from sugary packaged foods and vegging out on the couch) can help激励您做出健康的选择because you want to — not because you feel like you have to, explains Foley.

6

您将极限限制

It’s one thing to give up sweets because your doctor or nutritionist advises you to为了防止糖尿病, says Cohn. It’s another to将卡路里的摄入量限制为如此极端that you’re negatively impacting your life (as in hunger bells are ringing 24/7 signaling under-nourishment, adds Rickel). This kind of restriction (and having it negatively impact your life) can be a sign ofdisordered eating, says theAcademy of Nutrition and Dietetics

The fix:不要专注于通常适得其反的限制。相反,强调整体健康a balanced weight-loss plan覆盖这三个大量营养素(carbs,protein胖的)足够的卡路里,可用于您的体型和活动水平。Keep track of what you’re taking in如果您需要帮助,请咨询注册营养师。

7

YOU’RE NUMBER OBSESSED

而卡路里的数量和称重是常见和乐于助人减肥工具,当签到稳定时 - 使您对食物感到高度压力和焦虑 -可以导致正期,一种因健康的痴迷而引起的一种饮食障碍。

The fix:Shift your focus from numbers (like how many calories are on your plate) tobalance with all three macronutrients(瘦蛋白,high-fiber carbshealthy fats)每顿饭。将一半的盘子填充非淀粉蔬菜,例如沙拉蔬菜,芦笋或西兰花;四分之一的瘦蛋白chicken breast,, ortofu;一个四分之一高纤维碳水化合物等藜麦或全麦面包;另外,Foley建议,健康脂肪以调味料或调味料等调味品形式。如果您担心自己会陷入痴迷的领域,请倾诉一个值得信赖的亲人,或者与健康专业人员接触,他们可以为您提供您进行健康改变所需的工具。

8

它正在破坏你的生活

Miss out on your best friend’s birthday because you’re afraid of the chocolate cake you know will be there? Did forgetting to log a single snack send you into a total spiral? When your eating habits (or avoidance of food altogether)阻止您享受日常生活, it’s a sign of disordered eating, says Cohn.

The fix:寻求帮助。如果您挣扎着无法change your behaviors in relation to food科恩说,专门接受饮食治疗专门培训的注册营养师和有执照的治疗师可以进行全面评估,并帮助您制定治疗计划,以便您可以正确地与食物的关系恢复。

9

你一直都在饿

“如果你一直发现自己饿了,那么您可能需要重新考虑日常摄入量。” Amanda A. Kostro Miller,Rd。“有时饥饿是由于无聊或习惯, excessive hunger is your body’s way to tell you that you need more calories, even if you’re trying to lose weight.”

The fix:她说,即使是减肥,狗万体育买球万博彩票下载安卓男性也应每天至少消耗1,500卡路里的热量,女性每天至少消耗1,200卡路里。如果您注意到两餐之间饿了,喝一杯水(有时候口渴被遗忘了),吃大约一盎司的坚果(含有纤维,脂肪和蛋白质可以使您饱满),或在新鲜蔬菜和鹰嘴豆泥(带纤维和蛋白质)上吃零食,以使您饱满),她,她,她建议。

关于作者

卡西短裤
卡西短裤

卡西短裤is a Boston-based freelance writer and editor. She has worked on staff at both Shape and Men’s Health and contributes regularly to a slew of national print and digital publications such as Women’s Health, Condé Nast Traveler, and Furthermore for Equinox. With a degree in English and creative writing from the College of the Holy Cross, she has a passion for reporting on all things health, lifestyle, and travel.

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