流行的格言“你是你自己的最大敌人”在减肥，饮食更好和健康时尤其如此。我们询问了MyFitnessPal用户如何防止自我破坏；他们的见解可能会提供解决方案，您需要克服障碍。
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“我只是看进步图片，然后在吃任何东西之前重新考虑。它变得更加容易了 - 到目前为止，128磅。”
—Dustin K.
“I tape photos of what I should be eating inside my fridge.”
- 安妮·C（Anne C.）
“看看旧照片，阅读期刊，然后回顾一下改变变成更好的人之前的生活。”
—Melinda B.
“I keep a picture of me at my largest in my cheese drawer. Cheese is my weakness. It helped me to eat it in moderation when appropriate for the meal, and not just snack on it.”
—Lizzie M.
“我看进步图片。在旅途中，我还列出了非规模胜利的清单，当我脑海中时，我读了这些胜利，很想说“拧紧”。提醒我我走了多远。我也有一些朋友是问责伙伴。当我受到诱惑或知道我可能会被诱惑时，我会与他们联系。知道他们会问我如何做帮助我的正轨。”
- Laura S.
Slack just enough.
“I allow myself one day a week to go over my calorie limit by 200 calories. That way, I don’t feel deprived and binge.”
—Alicia T.
“Consistency is key. Having a ‘pig-out day’ just negates progress. It’s a mindset. Do you want to lose weight or not? If you do, pig-out days should be less often, and eating a healthy, clean diet should be a lifestyle change.”
—Lisa M.
“I accept that there will be bad days and allow myself to have cheat days (though not often) so that I never feel deprived. But I don’t let one bad day turn into a shame spiral that drags me down into more bad days. I shrug it off and try to be more active the following day to attempt to offset it a bit. We’re human, we’ll fall down at times on our journey to better health, the trick is to not let ourselves停留吃下。”
- 詹妮弗·S。
“Oreos are my weak spot. So I get the Thins and only eat half a serving.”
- Michael N.
“我们有巧克力，但只是一小块。如果我们不允许自己小点心，那么我们就会出去猪，就像我们再也不会吃巧克力了！这是关于节制的。”
- 霍利纳O.
“During the week I remind myself that I whatever I’m craving that day I can have on the weekend if I still want it. I like to have one day to look forward to—even one small ice cream sundae won’t break my diet bank. I’ve found that depriving myself of something I really want only makes me want to eat a whole lot of other things I shouldn’t just to make up for that one thing!”
- Terri T.
Control your cravings, don’t let them control you.
“Not the healthiest things in the world, but when I have a sugar craving, I chew sugar-free gum.”
- 马西H.
“Eat everything in moderation.”
—Carrie B.
“I don’t keep anything in the house that I would binge on. If I want a treat, I have to go and get it. Even then I purchase either a child’s size or single-serving portion.”
—Nannette S.
“我适度吃所有东西，也没有切掉任何食物或食物群。不必痛苦。”
- Stacey B.
“I try to find healthy alternatives when I have cravings. For example, if I want something sweet, I try to grab fresh fruits. If I want something salty, I try to grab salted almonds. When I get hungry, I try to drink water to see if that helps.”
—Tiffany B.
“我看我要吃/喝的东西，想着，‘我真的想在我的食物日记中写这篇文章吗？’如果答案是否定的话，那我就把物品提供给其他人。如果我不想写下来，那么我显然不需要吃它。”
—Eve C.
“我只是非常喜欢蛋糕和饼干，但是请尝试通过不购买钱来省钱。沙拉更便宜，更健康。”
- Andy D.
“我仍在努力弄清楚。就饮食而言，我正在尝试学习享受更健康的东西，并进行更健康的替代品，以便我可以享受食物并保持正轨。”
- Jamie L.
Schedule healthy practices until they become routine.
“前烤蛋白。在几天内包装单个蛋白质，水果和蔬菜的容器。”
—Sherrol L.
“I give myself a certain time in the day that’s ‘workout time.’ I tell myself, just go easy, but once I get into it I start pushing again and then I’m so pleased I didn’t just lay on the couch.”
—Kim F.
“在前一天打包我的午餐并进入所有卡路里。这样，我的食物选择就不会在情感上做出。”
- Elizabeth S.
“我每天在跑步机上分配我的60分钟，分为两个30分钟的课程。似乎在起作用。”
- amy C.
“Schedule everything: your meals, snacks, workouts, etc.”
—Becky W.
“我已经下午8点了。宵禁我的饮食。在那之后我不吃东西，到目前为止它已经奏效了。”
- Kathy H.
“Stay organized. Once I get disorganized, things like meal planning go out the window.”
- Cabe S.
“我在约会书和计划者中安排我的活动，并始终安排一天的休息时间。对于食物，预先计划和周日，我在一周中做我的大部分烹饪都会有所帮助。”
- 凯利·W（Kelly W.）
招募他人帮助/启发。
“I had a trainer I worked with every week. It helped keep me motivated and focused.”
—Lori M.
“I started fitness coaching. It helps me stay on track when I know there are people counting on me to post tips and new recipes, show progress pictures, and cheer them on to do their workouts. I need to be a good example for my daughter and my clients, as well as doing it for myself.”
- Nicole K.
主动而不是反应性。
“我每天早晨步行5英里。我今年69岁，体重减轻了30磅。我注意到，如果我继续走路，我可以享受一些不同的食物，而不必那么严格 - 只是谨慎。”
—Donis G.
“如果我掉下来，我把它放在我身后，然后回到它。这是一场马拉松。”
—Jacqueline M.
“If you know that you will go not be able to stop eating it only buy what you need. I use to buy huge amounts of cheese but I can’t stop eating it so now I only buy it when I am going to make something that need it and try to buy small amount of it.”
- dendise B.
更多地专注于改变您的思维方式而不是外观。
“I read somewhere it’s because you don’t believe you are worth the success, and have low self-esteem. I can definitely relate to that, as it isn’t even about ‘missing’ certain foods. Need to work on the self-esteem and realize I am worth it!”
- Susan H.
“Change from dieting to lifestyle. It’s not short-term cram to get to your goal; it’s a long-term change in how you view food. My relationship with food isn’t one of getting companionship or comfort. It’s of sustaining life and that’s it. I can celebrate without eating. It’s an amazing thing to change how your mind thinks.”
- Stephanie G.
“我在很小的成功中庆祝，每天一次。如果我有片刻的暴饮暴食，躺在沙发上，我会接受它并尝试从中学习。我在这些时刻保留了一些日记，并寻找我写的关于自己的积极的事情，以使我恢复。我的连胜纪录非常好！”
- Stephanie H.
“我想到了我走了多远，减轻体重的难度以及重新恢复重新恢复有多容易。它并不总是有效，但大多数时候都可以。我还认为，您的嘴里有很多时间，然后会导致所有这些额外的体重出现。我认为，归根结底，这是一场巨大的意志 - 没有这是一场灾难。”
—Barbara B.
