为什么你减肥总是不成功?警惕这十大绊脚石

 Have you ever found yourself staring down at an empty bowl of ice cream wondering what just happened?

你是不是也遇到过这种情况：自己盯着空空如也的冰激凌杯，在想刚刚到底发生了什么？

Or holding an empty bag of M and Ms?

抑或傻乎乎地拎着被消灭干净的巧克力袋子？ 

Let's face it—no one consciously decides to sabotage¹ their diet. So how is it that your best intentions can be so blindsided by...by what? 

面对现实吧——大家都不是有意识的要破坏自己的节食计划。那么，我们立志瘦身的初衷究竟是怎样被攻破的？又是被什么攻破的？

According to stimulus-response theory, we're often derailed by a kind of knee-jerk way of thinking: You see a TV commercial for a juicy bacon double cheeseburger (stimulus) and next thing you know you're driving to McDonald's (response). 

根据刺激反应理论，我们常常会被下意识的思考方式所干扰：上一秒你在电视上看到培根双层芝士汉堡的广告（刺激），下一秒你就发现自己已经在开车去麦当劳的路上了（反应）。

In order to minimize this kind of mindless eating, you need to become aware of the circumstances that leave you most susceptible² to falling off the healthy food wagon³. 

若要尽可能地控制这些无意识的贪吃行为，你需要了解哪些情境因素会使你更容易偏离健康饮食的轨道。 

You are particularly susceptible to knee-jerk sabotage when:

在下面这些情况下，你尤其容易受下意识思考方式的影响：

为什么你减肥总是不成功?警惕这十大绊脚石

1. You're stressed. Whether it's caused by life challenges, illness, or fatigue⁴, stress depletes⁵ you emotionally as well as physically⁶.

当你倍感压力时。生活中的挑战、疾病或劳累都会让你感到压力，而不管是哪一种都会在精神上和体力上击垮你。

When you become depleted⁷, food—especially the salty, sweet, fatty, high calorie kind—beckons⁸ you with promises of escape, sedation, and comfort. Ah!

当你感到被击垮时，食物——尤其是高盐、高糖、高脂、高卡路里的食物——就在向你招手了：来吧！我能让你逃离压力，镇静放松下来！啊，如此美好！

And these promises aren't exaggerations. Food does offer the relief you seek—well, at least until you swallow!

而且它们没说谎——食物（是的，吃进肚的食物），的确能帮我们释放压力。

2. You're bored. Boredom⁹ is an emotion that leaves you feeling fidgety and somewhat out of control. Your go-to comfort food not only promises the distracting pleasure of something to do, but will flood your brain with feel-good chemicals. Your restlessness is swept away by the blissful tranquility of escape. 

当你无聊时。无聊会让你感觉烦躁不安、难以自控。这时你便向食物索取安慰，因为它不但能让你忙活起来，分散注意力，还会让你的大脑血液中流过令人愉快的化学物质。你的焦躁不安一扫而光，心头洋溢着成功摆脱空虚的喜悦和宁静。

3. You're watching TV (or otherwise distracted). We are creatures of habit as well as creatures of comfort. And what's more comforting—or mindless—than zoning out binge-watching your favorite TV series while digging into that bag of chips?

你在看电视的时候（或者其它思想不集中的时候）。人类是追求舒适感的生物，更是享受按习惯行事的生物。想象一下，当你可以放空大脑，一边放肆地追你最爱的电视剧，一边疯狂地吃薯片，如此舒适惬意，无忧无虑，夫复何求？

Mindless distraction¹⁰ and snacking become ritualistic habits, just like a tub of popcorn¹¹ becomes a must at the movie theater.

放空大脑、吃零食好像已成为一种固定的搭配，就像看电影就必须吃一桶爆米花一样。

4. You're depressed¹² or anxious. Emotional struggle and stress are inseparable, leaving you feeling desperate and out of control. Destructive eating is an anesthetic¹³ to your emotional pain and discomfort¹⁴.

你沮丧或焦虑的时候。情绪上的困扰总是和压力相伴相生，让你感觉歇斯底里，不受控制。而大吃大喝就像麻醉剂，让你暂时忘却情绪上的痛苦和不适。

The feel-good chemical dopamine is released in the brain and—at least while you're eating—your emotional pain is numbed¹⁵.

这时，大脑会释放一种名为多巴胺的化学物质，你的情绪痛苦会被暂时麻醉——至少在你吃东西的时候是这样的。

5. You're in a restaurant or planning to go out to eat. This is where your mind begins to "graze:" "Hmm, what am I in the mood for tonight?"

你在餐馆或者正打算去下馆子的时候。这时你的大脑就开始臆想了：“哎呀呀，今晚吃点什么好呢？”

This is "mind-tasting." Once you begin to mind-taste, you're already putting in motion the physiological¹⁶ changes associated with actually eating those delicious foods. Mind-tasting is a surefire way to open the door to destructive eating.

这就是“臆想的美味”。一旦你开始臆想美味，你就会经历真正品尝美食时才会有的心理变化。所以臆想美味必然导致大吃大喝。

6. You feel your stomach growl¹⁷. You haven't eaten in a few hours, it's almost lunch time, and your stomach growls¹⁸. For many people, this sets off a small panic: "I'm starving! I need to eat something right now." 

你觉得肚子在叫的时候。好几个小时没吃东西了，又快到午饭饭点了，于是肚子开始叫了。而这会引起许多人的心理小恐慌：“饿死我了！必须马上吃点东西才行。”

In typical knee-jerk fashion, you're conditioned to jump when your stomach beckons. More often than not, it's your mind, not your body, that needs to be fed. 

这是典型的下意识行为：肚子一叫，你就习惯性地坐不住了。但往往真正饿的不是你的肚子，而是你的大脑。

7. You're alone or lonely. Loneliness is a stressful state, which at times is unavoidable. We try to reduce the stress of loneliness by using food to fill the emptiness in our lives. 

你独自一人或倍感孤独的时候。孤独能让人感到压力，这是不可避免的。于是我们用食物来填充空虚，以此减轻随孤独而来的压力。

Food, quite literally¹⁹, "fills" us. And when you're feeling empty and alone, being full can be quite comforting.

直白的说，食物就是能使我们充实的“实物”。如果你觉得空虚寂寞，吃饱肚子能让你舒服许多。

8. You see or smell a nostalgic comfort food. The sight or aroma²⁰ of a childhood comfort food can release in the brain the same chemicals involved in tasting these foods (mind-tasting again).

当你看到或闻到能让你怀旧的食物时。当你看到或闻到童年吃过的食物时，大脑会释放出和真正品尝这些食物时相同的化学物质（又是臆想美味）。

It's why fast food restaurants have pictures on their menus. You stand there mind-tasting each possibility until you settle on the one choice that seems to offer the most satisfaction.

这也解释了为什么快餐店会在菜单上附图片。你只需站在那里就能臆想出每一道菜的美味，然后就拿定主意选择了看起来最好吃的那一道。 

9. You've had an alcoholic²¹ beverage—or three. Alcohol distorts both your physical and psychological perceptions of hunger. You probably already know that alcohol adds calories, weakens self-discipline, and stimulates²² hunger. 

你喝了一杯酒精饮料的时候——或者三杯。酒精会使你对饥饿感产生错觉。你也许已经知道了这些事实：酒精会增加卡路里摄取量，削弱自律能力，并刺激你的饥饿感。

Having a drink before or during your meal will lower your inhibitions and diminish your willpower. Save the wine for dessert.

饭前或饭中喝酒会使你放下防备，削弱你的意志力。所以红酒还是留作饭后吃甜点的时候喝吧。

10. You're tired, you have access to junk food and it's late at night. Fatigue reduces your capacity for tolerating stress. Nighttime is when things begin to wind down, you've had a hard day, and you're hoping to reward yourself for having survived the day's demands.

你觉得累了，此时正值深夜，手头又有现成垃圾食品的时候。劳累会削弱你对压力的抵抗力。夜晚时分，万籁俱寂，你已经忙碌了一整天，此时不由得希望能犒劳犒劳自己。

Or perhaps it's your knee-jerk, ritualistic need for a "night cap" before retiring. It's easy to fall prey²³ to “tomorrow is another day” thinking and go for the brownies and glass of milk.

又或者，这只是你下意识的想法，你其实只是想在睡前再例行公事来点夜宵而已。你轻而易举地说服自己，随便今天怎么样了，反正“明天又是新的一天”，然后就兴致勃勃地跑去拿巧克力糕饼和牛奶了。

1 sabotage   

n.怠工，破坏活动，破坏；v.从事破坏活动，妨害，破坏

参考例句：

• They tried to sabotage my birthday party.他们企图破坏我的生日晚会。
• The fire at the factory was caused by sabotage.那家工厂的火灾是有人蓄意破坏引起的。

2 susceptible   

adj.过敏的，敏感的；易动感情的，易受感动的

参考例句：

• Children are more susceptible than adults.孩子比成人易受感动。
• We are all susceptible to advertising.我们都易受广告的影响。

3 wagon   

n.四轮马车，手推车，面包车；无盖运货列车

参考例句：

• We have to fork the hay into the wagon.我们得把干草用叉子挑进马车里去。
• The muddy road bemired the wagon.马车陷入了泥泞的道路。

4 fatigue   

n.疲劳，劳累

参考例句：

• The old lady can't bear the fatigue of a long journey.这位老妇人不能忍受长途旅行的疲劳。
• I have got over my weakness and fatigue.我已从虚弱和疲劳中恢复过来了。

5 depletes   

使大大的减少，使空虚( deplete的第三人称单数 )； 耗尽，使枯竭

参考例句：

• Stress depletes both energy and motivation. 压力不仅消耗体力而且让你丧失动力。
• Scientists refute a longstanding theory of how HIV slowly depletes the body's capacity to fight infection. 科学家驳倒一个爱滋病毒如何慢慢地耗尽身体容量对抗感染的长时间理论。

6 physically   

adj.物质上，体格上，身体上，按自然规律

参考例句：

• He was out of sorts physically,as well as disordered mentally.他浑身不舒服，心绪也很乱。
• Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。

7 depleted   

adj. 枯竭的, 废弃的 动词deplete的过去式和过去分词

参考例句：

• Food supplies were severely depleted. 食物供应已严重不足。
• Both teams were severely depleted by injuries. 两个队都因队员受伤而实力大减。

8 beckons   

v.（用头或手的动作）示意，召唤( beckon的第三人称单数 )

参考例句：

• He sent his ships wherever profit beckons. 他将船队派往赢利的那些地方。 来自辞典例句
• I believe history beckons again. 我认为现在历史又在召唤了。 来自辞典例句

9 boredom   

n.厌烦，厌倦，乏味，无聊

参考例句：

• Unemployment can drive you mad with boredom.失业会让你无聊得发疯。
• A walkman can relieve the boredom of running.跑步时带着随身听就不那么乏味了。

10 distraction   

n.精神涣散，精神不集中，消遣，娱乐

参考例句：

• Total concentration is required with no distractions.要全神贯注，不能有丝毫分神。
• Their national distraction is going to the disco.他们的全民消遣就是去蹦迪。

11 popcorn   

n.爆米花

参考例句：

• I like to eat popcorn when I am watching TV play at home.当我在家观看电视剧时，喜欢吃爆米花。
• He still stood behind his cash register stuffing his mouth with popcorn.他仍站在收银机后，嘴里塞满了爆米花。

12 depressed   

adj.沮丧的，抑郁的，不景气的，萧条的

参考例句：

• When he was depressed,he felt utterly divorced from reality.他心情沮丧时就感到完全脱离了现实。
• His mother was depressed by the sad news.这个坏消息使他的母亲意志消沉。

13 anesthetic   

n.麻醉剂，麻药；adj.麻醉的，失去知觉的

参考例句：

• He was given a general anesthetic.他被全身麻醉。
• He was still under the influence of the anesthetic.他仍处在麻醉状态。

14 discomfort   

n.不舒服，不安，难过，困难，不方便

参考例句：

• One has to bear a little discomfort while travelling.旅行中总要忍受一点不便。
• She turned red with discomfort when the teacher spoke.老师讲话时她不好意思地红着脸。

15 numbed   

v.使麻木，使麻痹( numb的过去式和过去分词 )

参考例句：

• His mind has been numbed. 他已麻木不仁。 来自《简明英汉词典》
• He was numbed with grief. 他因悲伤而昏迷了。 来自《现代英汉综合大词典》

16 physiological   

adj.生理学的，生理学上的

参考例句：

• He bought a physiological book.他买了一本生理学方面的书。
• Every individual has a physiological requirement for each nutrient.每个人对每种营养成分都有一种生理上的需要。

17 growl   

v.（狗等）嗥叫，（炮等）轰鸣；n.嗥叫，轰鸣

参考例句：

• The dog was biting,growling and wagging its tail.那条狗在一边撕咬一边低声吼叫，尾巴也跟着摇摆。
• The car growls along rutted streets.汽车在车辙纵横的街上一路轰鸣。

18 growls   

v.（动物）发狺狺声， （雷）作隆隆声( growl的第三人称单数 )；低声咆哮着说

参考例句：

• The dog growls at me. 狗向我狂吠。 来自《现代英汉综合大词典》
• The loudest growls have echoed around emerging markets and commodities. 熊嚎之声响彻新兴的市场与商品。 来自互联网

19 literally   

adv.照字面意义，逐字地；确实

参考例句：

• He translated the passage literally.他逐字逐句地翻译这段文字。
• Sometimes she would not sit down till she was literally faint.有时候，她不走到真正要昏厥了，决不肯坐下来。

20 aroma   

n.香气，芬芳，芳香

参考例句：

• The whole house was filled with the aroma of coffee.满屋子都是咖啡的香味。
• The air was heavy with the aroma of the paddy fields.稻花飘香。

21 alcoholic   

adj.（含）酒精的，由酒精引起的；n.酗酒者

参考例句：

• The alcoholic strength of brandy far exceeds that of wine.白兰地的酒精浓度远远超过葡萄酒。
• Alcoholic drinks act as a poison to a child.酒精饮料对小孩犹如毒药。

22 stimulates   

v.刺激( stimulate的第三人称单数 )；激励；使兴奋；起兴奋作用，起刺激作用，起促进作用

参考例句：

• Exercise stimulates the body. 运动促进身体健康。 来自《简明英汉词典》
• Alcohol stimulates the action of the heart. 酒刺激心脏的活动。 来自《现代英汉综合大词典》

23 prey   

n.被掠食者，牺牲者，掠食；v.捕食，掠夺，折磨

参考例句：

• Stronger animals prey on weaker ones.弱肉强食。
• The lion was hunting for its prey.狮子在寻找猎物。