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这篇文章的共同创作者是 Trudi Griffin, LPC, MS. Trudi Griffin是美国威斯康星州的一位持证专业心理咨询师,专门研究成瘾和心理健康。她在在社区卫生机构及私人诊所为那些与毒瘾、精神健康和创伤作斗争的人提供治疗。她于2011年获得了马凯特大学临床心理健康咨询专业的理科硕士学位。
本文引用了38条参考,详情参见页面底部。
这篇文章已经被读过28,885次。
如果你在三餐之外还吃很多零食,可能是因为饿了,也可能是因为无聊或压力大。若你因为无聊而吃东西,别担心,不是只有你一个人这样。不过,因无聊或压力大而吃太多零食会导致糖尿病、肥胖、心脏病和其他疾病。[1] 多吃零食不是好习惯,对健康无益。你可以从现在开始培养健康的好习惯,抵制因无聊而吃零食的冲动。
步骤
- 记饮食日记。这能让你了解每天摄入的食物,提高你对饮食的关注度,从而帮助你控制自己的饮食习惯。[2]
- 在日记里记下每一样你吃的或喝的食品。最好能注明里面所含的热量。可以用本子来记,也可以用手机或电脑。贵在坚持。
- 写明饮食的时间和分量。比如:早上9:45,2把巧克力豆。
- 写明你吃东西时在做什么,以及你的感受。比如:早上9:45,2把巧克力豆。在书桌前上网时吃的,感觉工作压力大。
- 每周回顾一次饮食日记。记了一周后,回头看一遍。找找规律。比如,你吃零食时是不是处于悲伤或紧张的情绪中?你吃零食时常做什么事情?
- 关注区别。比如,你发现上班时零食吃得多,傍晚在家时零食吃得少,那可能是因为你觉得工作没动力。也可能是因为工作压力大,吃零食成了压力的外在表现形式。
- 归纳你的饮食习惯。无聊时你喜欢吃什么?很多人在不安、无聊或紧张时喜欢吃油腻的、甜的或碳水化合物含量高的食物。[3]
- 如果你倾向于吃身边顺手就能拿到的东西,那么以后就只买健康的零食。如果你倾向于上班或上学时去自动贩卖机买东西,不妨随身携带一包健康零食,抑制你走向自动贩卖机的欲望。
- 在吃饭时间外吃东西你会感觉更好?更有活力?还是觉得更累?
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- 把零食放在视线外。零食放在可以看到拿到的地方就容易吃多。[20] 即使是放在隔壁房间,你需要站起来走到另一个房间去拿,这样也能减少吃零食的可能性。广告
小提示
- 培养兴趣爱好。找到自己喜欢做的事,着手去做。
- 若你仍不能合理安排饮食,可以咨询营养学家,制定适合自己需求的饮食计划。每个人都会需要专业指导。
- 三餐之间嚼口香糖,让嘴巴忙起来,防止吃零食。
- 节食有度。平时过于节制的人一旦开吃则会吃更多。
- 如果肥胖较为严重,应该看医生。
- 除了嚼口香糖,锻炼是控制饮食的更好办法。
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警告
- 如果你无法控制饮食,而且吃完东西并不能带来满足感,你可能得了饮食混乱症。这时需要咨询医生和心理专家,请他们帮忙分析你的饮食习惯。
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参考
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/11707547
- ↑ http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000349.htm
- ↑ http://www.sciencedaily.com/releases/2003/09/030911072109.htm
- ↑ http://mannlab.psych.umn.edu/classprojects/mindlesseating/mindlesseating.html
- ↑ http://www.sciencedirect.com/science/article/pii/S003193840600223X
- ↑ http://www.sciencedirect.com/science/article/pii/S0002822308021901
- ↑ http://www.calmclinic.com/anxiety/symptoms/excessive-thirst
- ↑ http://www.foodpsychology.cornell.edu/pdf/snack1.pdf
- ↑ http://www.webmd.com/diet/really-hungry
- ↑ http://www.carolinashealthcare.org/body.cfm?id=14&action=detail&ref=879
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4063786/
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/16442668
- ↑ http://www.foodpsychology.cornell.edu/research/summary-platecolor.html
- ↑ http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-blog/overeating/bgp-20056208
- ↑ http://www.foodpsychology.cornell.edu/pdf/permission/2009/Healthy_Hueristics-AER_2009.pdf
- ↑ http://www.nature.com/ijo/journal/v34/n7/full/ijo20103a.html
- ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737458/
- ↑ http://mannlab.psych.umn.edu/classprojects/mindlesseating/mindlesseating.html
- ↑ http://foodpsychology.cornell.edu/content/just-bite-considerably-smaller-snack-portions-satisfy-delayed-hunger-and-craving
- ↑ http://www.foodpsychology.cornell.edu/pdf/pre-prints/candyconsumption-2002.pdf
- ↑ http://www.tandfonline.com/doi/full/10.1080/10400419.2014.901073#.VQnI5qPN5pQ
- ↑ http://www.webmd.com/diet/really-hungry
- ↑ http://www.ncbi.nlm.nih.gov/pubmed/15270068
- ↑ http://www.com.cuhk.edu.hk/ccpos/b5/pdf/18%20Ch%2018%20Mediated%20Interpersonal%20Communication.pdf
- ↑ http://www.jstor.org/discover/10.2307/173452?sid=21105694571891&uid=4&uid=3739616&uid=3739256&uid=2
- ↑ http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389
- ↑ http://www.sciencedirect.com/science/article/pii/S0191886913012373
- ↑ http://joe.sagepub.com/content/20/2/207.short
- ↑ http://etd.nd.edu/ETD-db/theses/available/etd-04182013-15501
- ↑ http://141.225.218.248/web-cslwebroot/emotion/files/dmello-bpms-cogsci07.pdf
- ↑ http://www.apa.org/monitor/2013/07-08/dull-moment.aspx
- ↑ http://pps.sagepub.com/content/7/5/482.abstract
- ↑ http://pps.sagepub.com/content/7/5/482.abstract
- ↑ http://www.apa.org/helpcenter/stress-tips.aspx
- ↑ http://www.edweek.org/ew/articles/2012/10/10/07boredom_ep.h32.html
- ↑ http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress-symptoms/art-20050987
- ↑ http://psycnet.apa.org/psycinfo/1985-07993-001
- ↑ http://flexmanager.ir/downloads/Effect%20Procrastination%20on%20Work-Related%20Stress.pdf
- ↑ http://pss.sagepub.com/content/13/3/219.short
- ↑ http://www.sciencedirect.com/science/article/pii/S0191886910000474
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