Eating well can undoubtedly be a struggle at times, particularly when you find yourself surrounded by your all-time favoritecomfort foods. No matter where you are on your health journey, know that it’s common (and completely OK!) to occasionally find yourself on the verge of giving in or feeling out of control with yourkryptonite food.
对于许多人来说，设定简单的界限可能有助于建立和保持与所有食物的平衡关系。在设定食品界限时，重要的是要专注于您的心态和环境。通过以下七个技巧为成功做好准备：
Manage Your Mindset
Don’t forbid any foods.Adjust your thought processes surrounding food. Instead of completely restricting certain foods, consider giving yourself permission to eat all foods. Many times permission in and of itself is enough to give you the power to distinguish between when you really want a certain food and when you might want something because you know you “shouldn’t.” We often fall victim to overeating when we think about certain foods as being forbidden, bad or wrong.
Pause.Before you take that first bite, ask yourself whether you’re really hungry or you’re eating for some other reason. Often just taking a moment to ask yourself what you’re truly feeling before eating can help you identify times where you eat for reasons other than true hunger. Common triggers for eating other than hunger include boredom, anxiety, stress, habit, tiredness or loneliness. Ask yourself what you’re really feeling. If it’s not hunger driving the urge to eat, do something to address what you’re feeling instead of turning to food.
Eat to feel satisfied.当您让自己从每顿饭中完全满足时，您就不太可能无意识地零食，而更有可能有意识地进食。当您离开桌子仍然感到饥饿或不满意时，您可能会发现自己更容易受到下午或深夜零食的失控。
有意吃（并享受！）。下次您面对最爱kryptonite food，摆脱所有干扰，享受整个饮食的感官体验。注意食物外观，气味，品味和嘴里的感觉。通过将食物放在盘子或碗上，然后坐在桌子上，以谨慎的意图将食物分成您的食物。
优化您的饮食环境
Keep kryptonite foods out of sight — or even out of the house.Stash chips on the highest shelf in your pantry, freeze leftover home-baked cookies for special occasions or store chocolate in the basement. The key is keeping these foods out of your daily routine. If you find you’re not deterred by the out-of-sight approach, consider a food boundary and enjoy these foods only away from the home. Taking this approach can help make indulging in your favorites more intentional and more special.
避免零食坑停止。When you leave your house for the day, pack a yogurt, string cheese, nuts and/or fruit for on-the-go snacking. Hunger can strike without warning, and by having healthy snack options ready, you’ll be less likely to grab a bag of chips from the vending machine or swing by the gas station for a candy bar and bottle of soda. Nourishing snacks can make the difference between satisfying snacking and out-of-control eating.
Consider a “less is more” approach.如果您一次都在家里有饼干，糖果，巧克力，蛋糕和薯条，那么您可能会在任何给定时间渴望其中一个，因此总是抗击诱惑。当他们将诱人的食物保持在最低限度，手头上有大量有益健康的食物时，许多人的诱惑力和控制力越来越少。
All in all, the key to creating mentally and physically healthy food boundaries is to be your own advocate. Some people might thrive by having all their favorite foods around at all times, and others might find it helpful to limit them. Knowing what works and, more importantly, whatdoesn’twork is key in helping you manage your relationship with all foods. Try some of these ideas to see whether they help!
