By: Debbie Lui
你即使認為自己已做了所有擁有健康生活應要做的事，有時候你慢慢養成的壞習慣（即使有或沒有意識到的習慣）都可能會拖累你的減重成果。一齊看看以下有沒有其中任何一種不良的飲食習慣，可以阻止你的繼續向減重前進並認識你可如何重回正軌！
要改變習慣並不容易，但一旦你建立了新習慣便會變得愈來愈容易了。開始一樣新習慣比停止一樣壞習慣容易。所以代替比捨棄更為重要！！
這是什麼意思？如果你習慣早上飲一杯甜的拿鐵，你可以用TLS® 高纖蛋白營養飲品代替你這個習慣！這不僅可以減少脂肪，糖和卡路里攝取量，還可以給自己一個美味的健康飲品，這樣你就不會感到什麼都沒有選擇了。
Struggling to keep your weight in check? Even when you think you are doing everything to live healthily, sometimes it’s that sneaky bad habit that you developed (with or without realizing it) that might be causing you to stall your weight loss. Find out if any of these are bad eating habits that could be putting a stop to your best efforts and learn how to get back on track!
Breaking a bad habit can be challenging, but it does get easier once you’ve established a good start on a healthier one! It’s easier for us to start doing something new then to simply stop doing something that we’ve become used to doing. This is why it’s so important to replace rather than just take away!
What does this mean? If you’re used to having a sweetened morning latte, break your habit by replacing it with a TLS® Shake instead! This will not only cut fat, sugar and calories but you’ll also be giving yourself a tasty replacement so you aren’t left feeling deprived.
Here are a few of the most common bad eating habits and what you can do to stay away from them:
以下是一些最常見的不良飲食習慣，及一些建議助你遠離它們：
Bad Eating Habits: Skipping Meals 不良飲食習慣：三餐不定時
無論因為你上班遲到，工作太累，或者只是沒有感到肚餓，我們都各有自己的理由不食正餐。有些人甚至認為，少食能減低熱量攝取也是一個好主意。儘管食早餐的人的體重往往會比較輕並不會反彈，但亦有研究表明，大量減少卡路里攝取是不可持續的，而且有很多的研究支持每天吃營養的一餐，但仍然有大量的人似乎無法打破他們多年來的壞習慣！1
如果你是一個總是沒有時間吃早餐的人，那就試試前一天晚上先準備。營養早餐不一定要花哨或複雜。你可以像準備一些奇亞籽布丁，蛋布丁或TLS®營養飲品，一樣可以輕鬆出門！如果你通常起床都不餓，那不是問題！你不必在早上就食，但要確保你有一些食物在的辦公室享用來恢復你的新陳代謝！
We all have different reasons to skip meals whether it be because you’re running late to work, too tired to cook, or just not feeling hungry. Some still even buy into the idea that skipping meals cut down on calories is a good idea for weight loss (it’s not). Despite showing that breakfast eaters tend to weigh less and keep the weight off, studies showing that drastic calorie cuts are unsustainable, and the vast body of research supporting eating nutritious meals each day, there are still large numbers of people who can’t seem to break the habit they’ve begun!¹
If you’re someone always running out of time for breakfast, try preparing something quick the night before. A nutritious breakfast doesn’t have to be fancy or complicated. It can be as easy as prepping some chia pudding, egg cups, or a TLS® Shake to grab on your way out the door! If you generally aren’t hungry first thing, that’s not a problem! You don’t have to eat first thing in the morning, but make sure you have something small for an office breakfast to rev your metabolism for the day!
Bad Eating Habits: Not Staying Hydrated不良飲食習慣：攝取不夠水分
我們知道水對健康至關重要，但這並不意味著每個人都喜歡飲水。有時我們太忙，我們沒有意識到我們甚至口渴;有時候我們會感到壓力和疲憊，所以我們整天都會喝咖啡。無論哪種方式，這種習慣我們都不能再持續下去了！
首先，不要等到你感到口渴才喝。我們的身體全天都需要水，所以請隨身攜帶一個水樽，放在桌子旁邊，放在袋裡或車裡。給自己一個可愛的水樽或加入茶或水果令使味道更好，然後當你看到它時你會記得飲（並享受它！）。
打破壞習慣的另一種方法是紀錄一個飲水日誌！拿一個小筆記或下載一個應用程序，以幫助你紀錄，然後在每週自己飲足夠的水份而獎勵自己。
We know that water is essential for health, but that doesn’t mean that everyone likes drinking water. Sometimes our schedules are too busy and we don’t realize we’re even thirsty; Sometimes we’re stressed and tired, so we reach for coffee all day instead. Either way, this habit is one that we’ve had enough of!
Firstly, don’t wait until you are feeling thirsty to drink. Our bodies need water throughout the day, so keep a water bottle with you, next to your desk, in your bag, or in your car. Treat yourself to a cute water bottle or infuse it with tea or fruit to make it taste better, then when you see it you will remember to drink it (and enjoy it!).
Another way to break the bad habit is adding a water log! Grab a small notebook or download an app to help you keep track, then reward yourself after every week of being on track.
Bad Eating Habits: Eating Too Fast不良飲食習慣：吃得太快
無論食物的味道多麼令人垂延欲滴，吃得太快都不是一個好主意。吃得太快會對你的消化系統施加壓力，並且與慢食和正常食用者相比，發展代謝綜合症的機會也更高！
為你自己著想，請慢慢享受你的每一餐。提醒自己咀嚼每一口，品嚐每道菜的風味和口感。當你的身體發出食夠的信號時，這不僅可以幫助你身體更早接收到這個信息，而且因為你花時間享受美食，你會感到更加滿足！在食下一口之前可以飲水也可以幫助你減慢進食速度。
No matter how amazing the food tastes, eating it quickly isn’t a good idea. Eating too fast can put pressure on your digestive tract and has also has been linked to higher chances of developed metabolic syndrome as compared to slow and normal eaters!²
For your own goods, go slow and enjoy every bite of your meal. Remind yourself to chew each bite and savor the flavors and textures of each dish. Not only will this help you realize sooner when your body is signaling that you’ve had enough, but you’ll feel more satisfied since you’ve taken the time to enjoy your food! Sipping water between bites can also help to you reduce your speedy eating pace.
Bad Eating Habits: Emotional Eating不良飲食習慣：情緒化飲食
如果你經常在感到壓力或負面時沉迷於食物，你可能會破壞你所辛苦的努力並建立一個不健康的循環。研究表明，當我們處於壓力之下時，我們傾向於做出不健康的食物選擇，而選擇含糖或高脂肪的食物會引發我們大腦中的喜悅感中心，這導致我們想要食更多。
不要用食物滿足或隱藏你的情緒，嘗試尋找其他非食物替代品來減輕壓力，提高積極性！通過打電話給朋友或在區內附近散步來取代食朱古力蛋糕。你甚至可以為我們做一份營養豐富的小食，使你在遠離情緒化飲食的道路上，避免做出更不正確的食物選擇。
If you often indulge in foods when feeling stressed or low, you may be undoing all of the hard work you’ve put in and creating an unhealthy cycle. Research has shown that we tend to make bad food choices when we are under stress, and choosing sugary or high-fat foods can trigger the pleasure centers in our brains which causes us to want to go back for more.³
Instead of feeding or hiding your emotions with food, try finding other non-food alternatives to reduce stress and boost positivity! Replace that chocolate cake with a call to a friend or a walk around the block. You could even whip us a nutritious snack to take along as you ease yourself out of making worse food choices on your path away from emotional eating.
Bad Eating Habits: Keeping Temptations 不良飲食習慣：保持誘惑
你上次走進雜貨店買牛奶的時候，有順手拿了薯條，汽水或餅乾？ 當眼前就有這些食物，是很難抵擋誘惑。 事實證明，我們都在食’看的到的食物’“！ 最簡單的解決方法是什麼呢？ 不要讓自己看到你不想吃的東西！
幫自己一個忙，將那些誘人的食物都放在一旁。 如果你需要在家中為小孩或特殊場合提供零食，請將它們藏在櫥櫃內，並用水果替換桌上的糖果！
When was the last time you walked into a grocery store for milk and left with chips, soda, or cookies in the cart as well? Probably not long ago! It’s hard to resist temptation when it’s staring you in the face. As it turns out, we’re all on the ‘see-food’ diet”! The easiest way around it? Don’t let yourself see what you don’t want to eat!
Do yourself a favor and keep tempting foods in the aisles of the grocery store. If you need snacks at home for little ones or special occasions, stash them inside a cupboard and replace the candy bowl with countertop fruit!
如果你需要幫助，我們的TLS®教練非常樂意為你提供支援！
今天從這裡開始與我們聯繫！
If you need some help, our TLS® Coaches are more than happy to support you!
Start here to get in contact with one today!
Reference:
1)https://www.beachbodyondemand.com/blog/5-bad-eating-habits-and-how-to-break-them
2) https://www.theguardian.com/lifeandstyle/2017/nov/20/is-eating-food-too-quickly-bad-for-health
3) https://www.beachbodyondemand.com/blog/5-bad-eating-habits-and-how-to-break-them
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