我是如何停止吃垃圾食品的?

People Watcher, I read about phobias this one time, not an expert.
I went through a phase of this in lockdown.
THIS ONE - Every time you think of junk food, immediately fill your head with disgusting images that make you gag. Such as all the fat and lard running in your body. Any dirty rotten kitchen images you can think of. Really anything that sets off a bad feeling. Always end a junk food thought on a BAD NOTE.
Don’t buy junk in your weekly shop. Just don’t put it in your house. If you really really want it one night, trust that that level of want will get you to the shop. In reality, you won’t be bothered and you’ll talk yourself out of it. There’s no such thing as endless suffering when it comes to food because you can get up any time you like. The harder you make it for yourself the easier it is to talk yourself out of it.
Do buy easy-to-prepare food. When the JUNK FOOD NOW NOW NOW monster strikes, you’ll need to feed it quickly to shut it up.
Though not essential, making a food diary helps because you can forget to congratulate yourself. This is an important part because any rewarding feeling we get, (dopamine) we tend to want more of it. Right now your reward is focused on fats and sugars, you think of junk food, you want it, instantly. You want to train your dopamine over to achievement. Having a visual of your hard work will enhance that feeling and push it in the direction you want it in.
It takes a good three weeks for your cravings to change. A craving is simply a cry for nutrients. The longer you leave it to eat the more those cravings shift toward fats and sugar.

我在禁闭时经历过这个阶段。
每当你想到垃圾食品的时候，立刻让你的脑袋里充满令你想吐的恶心画面。比如你体内所有的脂肪和猪油。任何你能想到的肮脏、腐烂的厨房画面或任何能引起不适的东西。总是以不好的方式结束吃垃圾食品的想法。
不要在你每周逛的商店里买垃圾食品。家里不要放垃圾食品。如果某天晚上你真的很想买，相信这种程度的渴望会让你去商店买。事实上，你不会觉得烦恼，你会说服自己放弃。在食物方面并没有无尽的痛苦，因为愿意的话你可以随时安排。你越为难自己做这件事，就越容易说服自己放弃它。
买容易制作的食物。当垃圾食品怪物袭击你时，你需要迅速喂饱它让它闭嘴。
虽然不是必须的，但写饮食日记是有帮助的，因为你可以忘记祝贺自己。这是一个很重要的部分，因为我们得到的任何奖励(多巴胺)都会让我们想要更多。现在你的奖励集中在脂肪和糖，一想到垃圾食品，你就立刻想吃。你想通过训练你的多巴胺来获得成就。有一个你努力工作的视觉形象会增强这种感觉，并推动它朝着你想要的方向前进。
你的渴望需要整整三周的时间来改变。渴望只是对营养的渴望。你吃的时间越长，对脂肪和糖的渴望就越强烈。

Egis Racinskas, Fat Loss Coach at Absscience.com
First and foremost, create a supportive food environment—don’t put yourself in a situation where you’d have to fight temptations:
Next, plan ahead of time because overeating is often caused by poor planning.
I have my clients use the strategy called “24 before.”
It means that each night, they’ll spend 5–10 minutes planning what they’ll eat the next day. It doesn’t work every time (perfection isn’t attainable) but it does reduce the chances of “accidentally” eating a tub of ice cream.
The third thing is to just… wait—when the urge to gobble down food arises, wait 15–20 minutes. You’ll often find that the urge dissipates more often than not.
Lastly, get back on track because overeating will happen eventually. You’re not a friggn robot.
When that happens, don’t punish yourself by “burning the calories off” or reducing calories to the amount that’s too ridiculous for words.
Just go back on track with your next meal. You’re always one meal away from getting back on track:
This is what you’re going to next time when you eat until the food is coming out your ears—go back on track.
If you want to train pain-free, stay lean year-round, and not cut your favorite foods from your diet, check my nutrition & training tips on Instagram and read more in-depth articles on Medium

首先，创造一个支持性的食物环境——不要把自己置于必须与诱惑抗争的境地:
其次，提前计划，因为暴饮暴食往往是由于计划不周造成的。
我让我的客户使用" 24小时前"策略
这意味着每天晚上，他们会花5-10分钟计划第二天吃什么。这并不是每次都有效(不可能达到完美)，但它确实减少了“意外”吃到一桶冰淇淋的机会。
第三件事就是等待,当狼吞虎咽的冲动出现时，等待15-20分钟。你会发现这种冲动往往会消散。
最后，回到正轨上，因为暴饮暴食最终会发生。你不是一个机器人。
当这种情况发生时，不要用“燃烧卡路里”或减少卡路里到难以置信的数量来惩罚自己。
下一顿饭就回到正轨上。你总是离回到正轨只差一顿饭：
这就是你下次吃饭时要做的，直到食物从你的耳朵里出来,回到正轨。
如果你想无痛训练，全年保持苗条，并且不想从你的饮食中减少你最喜欢的食物，请在 Instagram 上查看我的营养和训练技巧，并在 Medium 上阅读更深入的文章。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Shrawanti Shukla, Undergrduate Student, Electrical Engineering
I can tell how I keep myself away from junk food.
So basically one really gets inspired by what people around them eat, like your friends, family, and also where you live, like if you live in hostel, your chances of eating junk food increases.
Also, most of the junk food, like noodles is made of “maida" or refined white flour, which is not really good for health, especially if you consume it on daily basis.
So if you belong to the category of people who quickly gain weight, in such cases if you continue eating junk food, you will gain weight at an exponential rate,
But if you belong to the category of people who don't gain weight even after eating a lot of junk food, then what junk food really does to your body is that it reduces the amount of food you need to take to kill your hunger, meaning if your body requires at least 4 rotis(chapatis) and vegetables and pulses in a day, juck food can replace it by only one plate of noodles. Now in such case, a person will not gain required weight, suffer from lot of health problems like low BMI, undernourishment, and girls will suffer from irregular periods, etc.
So the question is how to control yourself from eating junk food?
Well you may get inspired by how stunning Deepika Padukone looks in those short dresses, or you may have to impress someone, or you may be suffering from health problems and want to get rid of it, etc.

我说一下我是如何远离垃圾食品的。
基本上，人们会从他们周围的人吃的东西中得到启发，比如你的朋友、家人，还有你住的地方，比如如果你住在旅馆里，你吃垃圾食品的几率会增加。
此外，大多数垃圾食品，如面条，是由“麦达”或精制白粉制成的，这对健康并没有真正的好处，特别是如果你每天食用它的话。
因此，如果你属于迅速增重的人群，在这种情况下，如果你继续吃垃圾食品，你的体重将以指数级的速度增加，
但是，如果你属于即使吃了很多垃圾食品也不发胖的那一类人，那么垃圾食品对你身体的真正影响是它减少了你消除饥饿所需的食物量，意思是如果你的身体需要至少4个印度薄饼、蔬菜和豆类的一天, 垃圾食品可以用一盘面条代替它。在这种情况下，一个人不会增加所需的体重，反而会遭受很多健康问题，如体重指数低、营养不良、女孩月经不规律等。
所以问题是如何控制自己不吃垃圾食品？
好吧，你可能会被穿着短裙的迪皮卡·帕度柯妮（Deepika Padukone）的迷人外表所启发，或者你可能想给某人留下深刻印象，或者你可能正遭受健康问题的困扰，想要摆脱它，等等。

Or
Drink a glass of water before eating junk food, it will reduce your hunger.
Do exercise at any time of the day, anytime, so thet when next time you will feel like eating junk food, you will remember that all your hard work will go waste.
Eat seasonal fruits instead of junk food, keep a tifin with you filled with fruits like grapes, etc.
Do meditation, it's important to control your mind, it's all mind game.
Whenever you feel like eating junk food, just delay it by saying “not this time, but next time for sure”, and repeat this Everytime.
Try to get some tasty but healthy food, it will motivate you to give up junk food.
It's really important, you have to transform yourself and put a before and after pictures of the transformation on social media!!, And share your transformation story on Quora:)
Also, I'm not a dietician or a doctor by any means, these are just my personal experiences but are very effective.

或
在吃垃圾食品之前喝一杯水，它会减少你的饥饿感。
在一天中的任何时候，任何时候都要锻炼身体，这样当你下次想吃垃圾食品的时候，你就会记住你所有的努力都会白费。
吃时令水果而不是垃圾食品，随身携带一个装满葡萄等水果的蒂芬盒。
冥想，控制你的思想是很重要的，这都是思维游戏。
每当你想吃垃圾食品的时候，只要说“这次不吃，下次一定吃”就可以了，每次都这么做。
试着吃一些美味但健康的食物，这会激励你戒掉垃圾食品。
这真的很重要，你必须改变自己，在社交媒体上放一张改变前后的照片！并在Quora上分享你的改变故事。
另外，我不是营养师或医生，这些只是我的个人经历，但非常有效。

Mary Beth Bauers, Wildlife and Sustainability Blogger
To stop eating junk food you should start by finding information about the negative things it can do to your body. After this, when you go to the grocery store do not go hungry because more than likely you'll come across your favorite junk food and place it in your cart. Making a list beforehand can give you a more structured budget on the healthy foods to get and planning meals to prep can allow you to stick to that healthier diet. You are likely to not eat junk food if you do not have it accessible to you.

为了停止吃垃圾食品，你应该从了解垃圾食品对你身体的负面影响开始。在这之后，不要饿着肚子去杂货店，因为很有可能你会遇到你最喜欢的垃圾食品，然后把它放在你的购物车里。事先列一份清单可以让你对健康食品有一个更有条理的预算，计划好准备的膳食可以让你坚持更健康的饮食。如果你不容易接触到垃圾食品，你很可能不会吃。

Zak Casper, Blogger (2018-present)
It’s 3 p.m. and you’re experiencing that all-too-familiar afternoon slump. It brings on a fierce sugar (or salt or caffeine) craving.
If you have a healthy meal and snacks packed and ready for you at lunchtime and in the afternoon, you’re far less likely to grab a leftover piece of pizza, order French fries, or eat the sweets someone brought in to the office.
You’ll be getting all the nutrients you need from these healthy foods, so your cravings for the fake stuff will start to diminish.
Adding fresh guacamole or a fatty fish like salmon to your day is a great way to incorporate healthy, filling fats.
The more varied your diet, the less likely you will get bored or crave junk food.
While you’re probably aware of the effects on your mood or energy level, you may not know that lack of sleep is thought to play a big role in junk food cravings.

现在是下午3点，你正经历着熟悉的午后困倦。它会让人对糖(或盐或咖啡因)产生强烈的渴望。
如果你在午餐和下午准备好了健康餐和零食，你就不太可能拿一块剩下的披萨，点薯条，或者吃别人带到办公室的糖果。
你会从这些健康食物中获得所需的所有营养，所以你对假食物的渴望会开始减少。
每天吃新鲜的鳄梨酱或鲑鱼等富含脂肪的鱼，是摄取健康、饱腹脂肪的好方法。
你的饮食种类越多，你就越不可能感到无聊或渴望垃圾食品。
虽然你可能意识到垃圾食品对你的情绪或精力水平的影响，但你可能不知道缺乏睡眠被认为是导致渴望垃圾食品的重要原因。

Steven Chanthavong, Lives in Georgia, US
Recognize that if you quit junk food for a long time, you will lose much of that craving as well.
Eat foods that are both healthy and taste good; I once helped an overweight person give up junk food and lose weight by showing him foods that tasted good and were healthy.
Make sure that these foods don’t take too long to make. The more difficult it is, the less likely you are to make healthy food for yourself.
Something that can be a good start is replacing sugary drinks with water.
As for what are the healthy and good tasting foods, people’s tastes are highly variable and you may have to do some research yourself.
Also, many places sell healthy freezer food that’s easy to make.
If you want to start, here are two good ideas:
Smoothies are really good; I just put this in a blender and add some water and that’s it, I get to consume a lot of fruits/vegetables as a smoothie and I think it tastes pretty decent!
Frozen food can be healthy too, plus it’s quick and easy to make so you’d be less likely to grab junk food.

要认识到，如果你长时间不吃垃圾食品，你会失去很多这种渴望。
吃健康又美味的食物；我曾经帮助一个超重的人戒掉垃圾食品，并通过向他展示味道好、健康的食物来减肥。
确保这些食物不需要太长时间来制作。越是困难，你就越不可能为自己做健康的食物。
用水代替含糖饮料是一个好的开始。
至于什么是健康美味的食物，人们的口味差异很大，你可能需要自己做一些研究。
此外，许多地方出售容易制作的健康冷冻食品。
如果你想开始，这里有两个好主意：
冰沙真的很好；我只是把它放在搅拌机里，加了一些水，就这样，我吃了很多水果/蔬菜，我觉得味道很不错！
冷冻食品也很健康，而且制作起来又快又容易，所以你不太可能吃垃圾食品。