自我控制有时会觉得全部或一无所有，尤其是当您试图坚持严格的饮食计划至1manbext 。The moment you veer off course with一种放纵，很容易感觉到自己失败了，这使得扔毛巾变得容易得多。但是，实际上，您没有失败，这并不是全部或全部。
“我们对自我控制的典型理解可能是有问题的，因为它通常被视为完全控制的必要性。”Paul Davidson，博士学位，波士顿杨百翰和妇女医院的行为心理学家。“这设置了恶性循环of feeling like you’re either in control or out of control, and with the many temptations and stressors we face in a given day, it is easy to feel control slip away.”
但是，事实证明，自我控制实际上并不能那样工作。更重要的是，改变心态可以帮助您恢复控制和have your chocolate cake, too.
THE SCIENCE BEHIND THE SELF-CONTROL MYTH
When it comes to健康饮食，自我控制通常会表现为一般不健康，感觉良好的食物的能力high in sugarand胖的。这使您无法进行权衡，没有人可以坚持24/7：要么吃“好吃的健康”食物，维持自我控制，要么吃“坏食物”以获得乐趣和失去控制。
The problem with this definition of self-control is您不必牺牲感觉很好的食物为了控制，研究人员认为在《消费者心理学杂志》中。According to their definition, you lose self-control when what you’ve done hurts progress toward your long-term weight-loss goals and you regret it.
从这个意义上说，如果您理解自己的巧克力是within your daily calorie goalsand keeps you from feeling deprived orovereating，这最终是一个健康，支持性的选择 - 不是失去控制权。
戴维森说：“有时一点蛋糕使大多数时候都可以更容易地拥有胡萝卜棒。”认识到您可以拥有较少较不卫生的食物作为一种享受是合理的 - 这样做可以帮助您坚持eating plan that’s healthy and balanced他说，总的来说。
Rather than viewing self-control as something you either have or don’t, think of it as an ongoing decision process where your goal is to have the benefits of a choice to outweigh the cons, suggests Davidson.
HOW TO TAKE BACK YOUR SENSE OF SELF-CONTROL
1.抛弃好/坏语言
任何好营养师都会告诉你没有“好”或“坏食物”之类的东西。“When you see foods as ‘good’ or ‘bad,’ you can start to view yourself as ‘bad’ and ‘out of control’ every time you reach for a less-than-healthy food,” says Davidson. Make this switch: Think of foods as either ‘less healthy’ or ‘healthier’ (doughnut = less healthy, vegetables = healthier). And know that it’s OK to include both food types in a healthy diet. This way, when you have a less-healthy meal every now and then, you’re OK with it.
2.安排零食
If you know you could never give up ice cream for good, don’t. Making the decision toenjoy ice creamis much more sustainable than trying to cut it out forever (and then eating the whole pint when you invariably ‘lose control’).
一般而言，与其试图避免较不健康的食物，而是旨在逐渐将您的饮食计划转移到包括大多数健康食品, says Davidson. If your diet’s packed with healthy foods you love, you might not wind up craving the treats as much (but if you do, no biggie).
3.跟踪您的进度
Keeping a food diary with an像MyFitnessPal这样的应用可以向您展示坚持卡路里限制的控制权，选择健康的份量并逐渐朝着减肥目标（甚至尤其是当您觉得自己从货车上掉下来时）。它的研究支持，也是：跟踪您的努力和结果与减肥成功有关，戴维森指出。
4.知道失误和复发之间的区别
戴维森说，失败（可能无法最能为您的减肥目标服务）和复发（完全回到有问题的饮食习惯）之间存在很大的区别。如果您与朋友一起度过一个晚上，这是正常的。期待失误，并不意味着您已经失去了所有的自我控制。戴维森建议，如果您觉得自己无法回到正轨，请与医生或注册营养师联系以寻求额外的支持。
