正念进食或能抑制对食物的渴望

You grab breakfast on your way to work, wolf downlunch at your desk, and you think you ate somethingfor dinner before you made it to the gym, but youaren't exactly sure what. All of these are examples ofmindless eating. It's a regular part of many of ourlives-thanks to distractions like our phones, and aplethora of unhealthy food options.

你在上班路上匆匆吃了顿早餐，坐在办公桌前吃了午餐，晚上去健身房前也吃了点东西，但却想不起来吃了什么。这些都是无意识饮食的例子。对很多人而言，无意识饮食十分常见--都是因为手机等分心物、大量不健康的饮食选择所致。

The solution isn't what you eat, though. It's how. Enter mindful eating, or mindfulness eating, a food strategy that keeps winning fans because it can help you eat healthier and enjoy yourfood more. And though it isn't a diet, mindful eating can result in a few lost pounds...as well asgreater acceptance of your body as it is. Here's what you need to know.

如何解决呢?关键不在于吃什么，而在于怎么吃。试试正念进食吧，这是一种越来越受欢迎的饮食策略，能让你吃的更健康、更享受。虽然这不是一种饮食方式，但却能让你瘦掉几磅，更能接受原有体态。关于正念进食，你需要知道这些事。

 

 

What is mindfulness eating?

什么是正念进食?

The idea of "mindful eating" ties into the larger concept of mindfulness-focusing your attentionon the here and now, not ruminating over the past or worrying about the future.

"正念进食"是正念这一更大概念的一部分--将注意力集中在当下，而非反复地回忆过去、忧虑未来。

"Mindful eating helps us be aware of what we put in our mouths, realize the tastes that weprobably have never noticed before, and realize when we are full or when we do not need to eatmore," Mónica M. Alzate, PhD, assistant professor of family and community medicine at BaylorCollege of Medicine, tells Health.

"正念进食能帮助我们对摄入的食物有所知、对我们以前可能从未注意过的味道有所察，知道什么时候吃饱了、什么时候还需要再吃些，"贝勒医学院家庭与社区医学的助理教授莫妮卡·M·奥扎特博士对《健康》杂志说道。

When you pay attention to each bite of food you consume, you're also able to stop using foodas a way to distract yourself from uncomfortable emotions. Studies show that mindful eatingcan help reduce both emotional eating and bingeing.

当你开始关注每一口食物时，你也可以不再将食物用作分散自己不安情绪的方式。研究表明：正念进食有助于减少情绪化饮食和暴饮暴食。

But it's not a diet tool, cautions health psychologist Lynn Rossy, PhD, author of TheMindfulness-Based Eating Solution and president of The Center for Mindful Eating.

但正念进食并不是减肥工具，健康心理学家林·罗西博士警告说，她也是《正念进食解决方法》(TheMindfulness-Based Eating Solution)一书的作者，也是正念进食中心的董事长。

When people come to Rossy's mindful eating classes and announce they're hoping to loseweight, "I tell them, 'Weight isn't the issue. A number on the scale doesn't define you or yourhealth. This is about your well-being,'" says Rossy.

上罗西的正念进食课时，学生都宣称希望减肥，"我告诉他们，'体重不是问题。秤上的数字并不能决定你是否健康。健康才是关键，'"罗西说道。