这些简单的方法能减少你对垃圾食品的渴望

I'm going to be honest with you: I can't live without junk food. It's just not going to happen. Life is too short to miss out on things like dripping chocolate ice cream cones and greasy french fries. Although this is true, there comes a point when I eat way too much junk food and end up with a stomachache, complete remorse, and a new declaration to completely revolutionize my eating habits. And then, miraculously, somehow, the next day I'm back to shoving cookies in my mouth.

说实话，没有垃圾食品我真的活不下去。这是不可能发生的。人生苦短，怎么能少了巧克力冰淇淋甜筒和油腻的法式薯条呢。虽然这是真的，但曾几何时，我吃了太多的垃圾食品，结果搞得肚子痛，事后十分后悔，并宣称要彻底改变自己的饮食习惯。然后奇迹般的，第二天我又往嘴里塞饼干了。

1. Don't Deprive Yourself

1. 不要剥夺自己吃某类食物的权利

This is probably the most important and most commonly mistaken concept of dieting. Let me start by saying this: always listen to your body. Do not deprive yourself of a certain food group or follow a harsh diet if you don't feel it's right for you. There are too many diets that completely restrict some of your favorite foods. While it is good to follow a consistent plan, treat yourself.

这也许是最重要的且最常被误解的节食理念。我先澄清一点：无论何时，请听从身体的需求。不要剥夺自己吃某类食物的权利或者遵循严格的饮食习惯（你并不喜欢）。很多节食计划都要求你避开某种食物（而且还是你喜欢的）。虽然一直遵循节食计划是件好事，但也要善待自己哦。

Not all dieting is bad, but a strenuous one can potentially cause intense cravings that lead to over-indulgence, overeating, and feelings of guilt. Before you start new eating habits, it may be a good idea to contact a doctor to organize a plan and determine what is best for your personal health.

节食并没有那么糟糕，但用力过猛可能会让你更加渴望吃零食，最终结果就是过度放纵、暴饮暴食和感到内疚。开始新的饮食习惯之前，最好咨询医生、制定饮食计划、确定最适合自己健康的计划。

2. Notice What You're Craving

2. 留意自己想吃什么

What have you been craving lately? Is it chocolate? Pizza? Or just a really nice doughnut with some sprinkles? Write it down, or make a mental note of it. By knowing what you're up against, you can begin to pick out patterns and start to form a strategy for battling these cravings.

你最近想吃什么？巧克力？披萨？还是撒着巧克力末的美味甜甜圈？写下来，或者用脑子记住。知道自己的'敌人'是谁之后，你就能选择相应的节食模式、制定应对计划。

3. Eat it Less Frequently

3. 减少吃零食的次数

Remember that rule I mentioned earlier? Always listen to your body. Next time you're craving those Cheeto Puffs, eat them. I know-I'm supposed to be writing an article about how to reduce cravings for junk food.

还记得我前面提到的规则吗？总是听从自己的身体。下一次想吃奇多珍宝芝士脆条（Cheeto Puffs）的时候，就吃吧。我知道--我应该就如何减少对垃圾食品的渴望这一话题写一篇文章。

Here's the trick: indulge, but not as often as you normally would. A recent study observed that food cravings decreased when they were consumed less frequently at normal portion sizes; eating less of it actually had no effect on the cravings.

诀窍就是：放纵自己，但减少放纵次数。最近的一项研究发现：当人们摄入正常量的食物，但吃的次数降低时，他们对该食物的渴望就会减少；而少吃对降低食物的渴望却没有实质性影响。