Emotional eating is a big problem for many people。

情緒化進(jìn)食已經(jīng)成為很多人的一大困擾。

Seventy per cent turn to comfort food, to varying extents, for emotional reasons. And over 90 per cent of diets fail due to slipping back into emotional eating habits。

70%的人會由于情緒問題選擇各種類型的食物來聊以自慰。90%的人都由于無法擺脫情緒化進(jìn)食的習(xí)慣而導(dǎo)致節(jié)食計劃失敗。

You might recognise yourself from this list of key behaviours and feelings emotional eaters frequently report:

下面列出的是情緒化進(jìn)食者慣常具有的一些關(guān)鍵行為和情緒感受，或許你會發(fā)現(xiàn)其中一些與自己相符的情況。

Alternatively you beat yourself up for flying off the handle and/or saying things you regret when someone/something upsets you。

時不時的，如果有什么人或什么事情惹惱了你，你就會無法自控、勃然大怒、口無遮攔。

If you feel neglected by a partner, family or friends, you worry about setting things straight。

你覺得自己被愛人、親人或朋友忽略了，卻又不知道如何改變這種處境。

When you feel insecure and lacking in confidence you find it difficult to ask for comfort - or to comfort yourself。

當(dāng)你覺得缺乏安全感，缺乏自信的時候，你不知道怎么開口向他人尋求安慰，也不知道自己如何安慰自己。

At work you might feel overlooked, never listened to, or taken advantage of but you don't want to rock the boat by raising this。

在工作中，你感覺自己被無視，沒有人聽取你的意見，還被人利用，然而你卻不敢抗議，害怕會得不償失。

If these, or similar, thoughts and behaviours mean you head to snacks or extra helpings to ease emotional upset or stress - then emotional eating is something you should tackle。

如果你與上述情況相同或相似的情緒感受和行為驅(qū)動下，往往借助零食或加餐來減緩你的不安和壓力的話——那么你就該想想如何應(yīng)對情緒化進(jìn)食的問題了。

Where does my emotional eating come from?

我怎么會染上情緒化進(jìn)食的壞毛病?

Think about these scenarios: As a child when you, e.g., fell off your bicycle your mother would say 'come on, you'll feel better after a treat.'

想想如下情景：在你小的時候，比如，你從單車上摔下來了，你媽媽會說：“沒事，吃個點心，你就會開心起來的。”

This behaviour of using food to soothe emotions is extremely common in families. It's nothing to do with being 'bad parents' , it's simply unrecognised as establishing in childhood a relationship with food that turns it into comfort。

這種用食物來舒緩情緒的做法在家庭生活中極為常見，這并不意味著你的父母不夠好，但這種做法確實在無形中使你的童年與食物建立了某種聯(lián)系，并將食物與安慰聯(lián)系在了一起。

Become actively aware of your emotional eating

正確認(rèn)識自己情緒化進(jìn)食的不良習(xí)慣

Dump unhealthy snacks from your workplace and home. Instead when you need to fuel your energy needs (not your emotional needs) have a banana, small portion of unsalted/fried nuts, veggie sticks with low-fat yoghurt dip, etc。

扔掉你放在工作場所和家里的垃圾零食。相反，當(dāng)你的身體需要能量(而不是你在情感上需要安慰)的時候，吃根香蕉，吃一小份不加鹽/非油炸的堅果，沾著低脂酸奶吃蔬菜棒。

Your emotional eating might have originated within your family but that doesn't mean you can't start understanding and managing it from today。

也許你情緒化進(jìn)食的習(xí)慣是從小時候的家庭生活產(chǎn)生的，但這并不意味著你不能了解并且掌控它——從今天開始。