不开心就狂吃？与你的童年经历有关!
情绪化进食已经成为很多人的一大困扰。
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%的人会由于情绪问题选择各种类型的食物来聊以自慰。90%的人都由于无法摆脱情绪化进食的习惯而导致节食计划失败。
You might recognise yourself from this list of key behaviours and feelings emotional eaters frequently report:
下面列出的是情绪化进食者惯常具有的一些关键行为和情绪感受，或许你会发现其中一些与自己相符的情况。
Alternatively you beat yourself up for flying off the handle and/or saying things you regret when someone/something upsets you.
时不时的，如果有什么人或什么事情惹恼了你，你就会无法自控、勃然大怒、口无遮拦。
If you feel neglected by a partner, family or friends, you worry about setting things straight.
你觉得自己被爱人、亲人或朋友忽略了，却又不知道如何改变这种处境。
When you feel insecure and lacking in confidence you find it difficult to ask for comfort - or to comfort yourself.
当你觉得缺乏安全感，缺乏自信的时候，你不知道怎么开口向他人寻求安慰，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，你感觉自己被无视，没有人听取你的意见，还被人利用，然而你却不敢抗议，害怕会得不偿失。
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 shouldtackle.
如果你与上述情况相同或相似的情绪感受和行为驱动下，往往借助零食或加餐来减缓你的不安和压力的话——那么你就该想想如何应对情绪化进食的问题了。
Where does my emotional eating come from?
我怎么会染上情绪化进食的坏毛病？
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：在你小的时候，比如，你从单车上摔下来了，你妈妈会说：“没事，吃个点心，你就会开心起来的。”
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.
这种用食物来舒缓情绪的做法在家庭生活中极为常见，这并不意味着你的父母不够好，但这种做法确实在无形中使你的童年与食物建立了某种联系，并将食物与安慰联系在了一起。
Become actively aware of your emotional eating
正确认识自己情绪化进食的不良习惯
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.
扔掉你放在工作场所和家里的垃圾零食。相反，当你的身体需要能量（而不是你在情感上需要安慰）的时候，吃根香蕉，吃一小份不加盐/非油炸的坚果，沾着低脂酸奶吃蔬菜棒。
Your emotional eating might have originated within your family but that doesn't mean you can't start understanding and managing it from today.
也许你情绪化进食的习惯是从小时候的家庭生活产生的，但这并不意味着你不能了解并且掌控它——从今天开始。
各位家长，在小孩遭遇挫折时，切勿再用食物来哄小孩了，那不仅无益于孩子的心智成长，更可能给孩子种下日后滥吃肥胖的后果。
****** 相关文
肥 胖 与 压 力
The secret to preventing and predicting obesity has been revealed by a team of Melbourne researchers, who believe stress and how we respond to it is the key factor to managing our weight.
一支来自墨尔本的研究团队找到了预测和预防肥胖的秘密。他们相信，控制体重的关键因素是我们感受到的压力和我们对压力的应对之道。
The scientists from Monash University found that our response to cortisol, a natural chemical released in the body in times of stress, can determine how much we eat and how quickly we subsequently lose weight.
来自莫纳什大学的科学家们发现，当我们面对压力时，人体会分泌一种叫做皮质醇的天然化学物质，我们对皮质醇的反应决定了我们的食量，进而也决定了我们减重的效率。
The study's leader, Dr Belinda Henry said that people with a high response to cortisol are more likely to eat more when stressed and struggle to shed the kilograms.
该研究项目带头人，贝琳达·亨利博士称，对皮质醇反应强烈的人往往在面临压力时食量更大，想要减重的困难也越大。
The study showed that it was 'low responders' who would adjust their eating habits and reduce their food consumption while plagued with stress, as well as increasing their physical activity.
该研究显示，“低反应者”在面对压力时会调整自己的饮食规律，减少进食量，还会增加自己的运动量。
'High responders', would instead continue with their regular eating habits and exercise would not have a great effect on their muscles, leading to rapid weight gain.
恰恰相反，“高反应者”则会继续保持惯有的饮食习惯，他们的运动量对肌肉起不到足够的锻炼效果，因而体重会迅速上升。
Dr Henry said that further research could help determine better and more effectivetreatments for obesity.
亨利博士称，他们会进行更深入的研究，为解决肥胖问题找到更好，更有效的治疗方法。
The study is also looking at the effects of useful stress relieving activities includingmindfulness, mediation, yoga and exercise.
这项研究也包括对静观、冥想、瑜伽和锻炼等有助于缓解压力的活动的效果的研究。
奥地利心理学学校研究发现，工作压力大，使员工会不断进食巧力克和薯片去抒缓情绪。研究员对5000名医院的人做研究，发现体型肥胖的，通常都是职司压力非常大的工作。
研究总结认为，要避免引起对抒缓情绪食物的欲念，就应该约每两小时吃一点高炭水化合物的食物，以降低身体内的血糖水平。
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