如何按照您对健身房承诺的方式致力于健康饮食

如果像发条一样，您每周出现在健身房并锻炼三次，那么您可能会变得越来越强，这很棒 - 您可以做更多的俯卧撑和上拉。这种承诺有利，如果您还没有将这种方法应用于饮食，那么现在是时候开始了。

对于我们许多人来说，致力于可持续，健康的营养计划确实是整体健康生活方式中最难的部分。但是，长期改变饮食是您可以做的最好的事情之一。

Here are five ways to commit to healthy eating like you’ve committed to going to the gym:

Eating is something we do every day, and have done every day, our entire lives. Often we don’t realize we’re eating to comfort ourselves, to reduce our stress or to mask another emotion we don’t want to feel.

Thus, if you suspect you have emotional unpacking to do when it comes to diet, try this谨慎的饮食小费:对于一个星期,every time you sit down for a meal, take note of what you’re thinking and feeling. Write down everything you see, think, smell and feel as you’re eating or right after you finish eating. You might start to see patterns developing.

但是，通常，短期饮食行不通。僵化的餐食计划也不是。通常，一旦短期饮食结束，您就会返回旧方法。

That being said, this doesn’t mean you should never embark on a diet challenge, as they can be useful as a springboard for something longer lasting. Consider your goals and expectations during the challenge, as well as after it ends. As the challenge is ending, come up with a plan for how you’re going to use what you learned during the challenge in your post-challenge life.

设定基于动作的目标过度基于结果的目标是一种有用的策略，因为我们可以控制自己的行动，而不是控制身体对特定饮食方式的反应。

For example:I’m going to eliminate sugar from my morning coffeeversus我想在30天内减掉20磅。

Another reason we’re drawn to short-term diets is because we often think it’s all about willpower. And it seems a little easier to muster willpower for 30 days than for an entire year.

但是，如果某事是一种习惯，则不需要意志力。有点像您的健身房常规或每天早晨洗澡。这只是您不考虑的事情。食物选择也是如此。一旦每顿饭就成为一种习惯，或者在杂货店的过道上购物，它就不再需要意志力强迫自己吃蔬菜或避开饼干过道。

养成习惯的最有效方法是一次将它们养成。它可能很简单：

• I commit to drinking a glass of water when I wake up so I’m less famished for breakfast.
• 我承诺坐在房间的另一侧，所以我不在咖啡和饼干旁边。
• 我致力于每个星期天为午餐做饭，所以我将更健康的饭菜上班。
• I commit to eating vegetables with every dinner.

Choose one small habit you’re comfortable with and go from there. Once this first action becomes a habit, add another habit and tackle it, and before you know it, in 12 months you have completely transformed your life.

花时间学习如何做饭。邀请一个朋友（一个非常好的厨师）一起准备健康的饭菜。另一个不错的选择：与一群朋友一起举办健康的大餐晚宴，并向其他人学习可能比您更多的烹饪经验。

您开始做饭的越多，就越会意识到它并不像您想象的那样令人生畏，而且您会越来越欣赏健康的食物在准备好时味道很好。

Many of us have tried diets and failed. Or maybe we have succeeded for a short period of time, but then fell off and增加了更多的体重。因此，我们害怕再次加入船，因为我们害怕失败。詹妮弗·布罗克斯特曼（RD）说：“失败只是科学家，弄清楚什么有效，什么无效，它可以帮助您在需要更多帮助或支持的地方教您。”“而不是灰心……以好奇心，自我同情，善良和激进的诚实来看待失败。然后前进。”