Getting Your Cravings Under Control
It';s 8:00 p.m., and you';re sitting comfortably in front of the television when suddenly the urge hits: You must have a bowl of mint chocolate chip ice cream. You can';t stop thinking about it. Your craving is so intense that if you don';t find ice cream hidden in the back of your freezer, you may even run out to the store to pick up a half-gallon.We';ve all experienced those strong urges for a particular food -- whether it be ice cream, greasy French fries, or Oreo cookies. And while giving in a little is not detrimental to your health, indulging in excess can lead to serious weight problems. So how do you prevent your craving from turning into an out-of-control binge? Nutrition experts offer these simple tips to tame your urges.
Let it pass. Studies suggest that the average craving lasts only about 10 minutes, so try to let the urge subside before you even walk into the kitchen or toward the vending machine.
[color=#9400D3] 抵制食物诱惑
晚上8点钟，你舒适的坐在电视前，突然感到一种强烈的欲望：很想吃一份薄荷味巧克力冰淇淋。你不能不想它，这个渴望是如此强烈，以致于如果不能从冰箱后面找出来，你甚至可能冲到商店，一下子买上半加仑。
我们都有过对于某种特别食品的强烈欲望---不管是冰淇淋，还是油腻的薯条或者奥利奥饼干。稍微吃一些对你的健康没有害处，而过度的放任会导致严重的体重问题。那么怎样才能防止你的欲望变成失去控制的狂吃？营养专家提供了下面这些简单的方法，来帮你克服它。
让它过去。研究表明这种欲望平均只持续大约10分钟，因此当你走进厨房或者走向自动售货机之前，试试让欲望降低。[/color]
Practice portion control. While it';s okay to slip up occasionally, you need to keep an eye on how much you';re eating. Try to prevent yourself from overindulging by placing only a certain amount of food in front of you. For instance, try putting potato chips in a small bowl rather than eating them right out of the bag.
Reach for healthy substitutes. Try to eat a similar food that has a better nutritional value than the one you crave. A glass of chocolate skim milk instead of a candy bar is a healthier choice. Or, instead of regular ice cream, try low-fat frozen yogurt.
Don';t be too restrictive. Even if you';re trying to cut calories, make sure you incorporate some of your favorite foods into your eating plan. Any food is okay in moderation and depriving yourself may lead you to overeat something else.
Write it down. Keep a journal of your cravings to determine if your emotional state is the underlying trigger. Once you figure out what';s causing your urges, try looking for other ways to address those emotional needs. If you';re having a stressful day, take a break and go for a walk or call a friend. If you';re feeling down, try renting a funny movie.
[color=#8B008B]练习部分控制。你需要留心看着自己已经吃了多少，然后在这时偶尔摔一跤也是个好办法。只把一定量的食品放在面前，来努力阻止自己过度放纵。例如，试着把马铃薯片放在一个小碗里，而不要直接从袋中拿出来吃。
拿健康的食品来代替。试着去吃一种比你渴望的那个，有更好营养价值的相似食品。一杯巧克力脱脂牛奶是更健康的选择，而不是糖果。或者，品尝低脂肪的冰冻酸牛奶，而不要经常吃冰淇淋。
不要太限制自己的食欲。即使你想减掉卡路里，也要保证平时吃饭吃一些最喜爱的食品。任何食品在适度吃时都是有益的，强迫自己节食可能会吃得更多。
记下它们。把你平时的这种欲望记录下来，然后确定你某个时间的情绪状态是不是由真正的饥饿引起的。一旦想出是什么正引起你强烈的欲望，就试着寻找其他方法来满足那些情绪的需要。如果感到紧张，那么就休息一下，去散步，或者给朋友打电话。如果情绪低落，试着去租一部有趣的电影来看
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