10招教你抵擋零食的誘惑 10 Tips to Stop Craving for Junk Foods

Food Facts / March 19, 2019

By: Winnie Wong

「口痕」是減重的最大敵人。想必你也會偶爾突然很想吃某種食物，尤其是在辛勞工作過後，特別想吃高糖高脂的零食或加工食品，更甚的是，吃下一口後便停不下來。結果減肥變為增肥！不想這樣，不妨參考以下10招，助你抵擋零食的誘惑。

Food craving is the biggest obstacle for weight loss. I am sure you sometimes want to eat some kind of food so eagerly, especially those snacks and processed foods high in sugar and fat. What even worse is you can’t stop eating after having a bite. Eventually, you gain weight instead of lose weight. Do you want to get rid of this scenario? Here is 10 tips to help you refrain from the temptation of evil snacks.

喝水

肚餓、口痕可能是身體缺水的錯覺。當你突然口痕，很想吃某些食物時，嘗試先喝下一大杯水，然後等候數分鐘，肚餓、口痕的感覺或會消失。這是由於你的身體其實是缺水。而且，餐與餐之間喝水可有助減少食欲，有助減重。

Drink Water

Food craving or feeling hungry may be caused by dehydration. When you suddenly crave for specific food, try to drink a big cup of water and wait for few minutes. Your desire for eating may go away as your body actually needs water instead of food. Also, drinking water between meals can help reduce your appetite and is good for weight loss.

攝取更多蛋白質

在膳食中攝取更多蛋白質或可減低食慾，更可增加及延長飽肚感，避免你進食過量。¹

有研究顯示，過重的女生進食高蛋白質早餐後，能顯著減少口痕的感覺。²

Increase the intake of Protein

Increase the portion of protein in your diet can help reduce your appetite and keep you feeling full for longer. It can help avoid overeating.¹

A study shows that overweight women can significantly reduce the desire for food after having the high protein breakfast. ²

分散注意力

當你感到口痕時，嘗試分散你的注意力。例如，你可出外散步或洗澡，以轉移你的注意力。思緒及環境的改變能有助避免口痕進食。你亦可嘗試咀嚼無糖香口膠來抑制口痕。

Distraction

When you experience food craving, try to focus on other issues. For example, going out for a walk or taking shower that can shift your attention. The change of your mind and environment can help prevent from food craving. You may also try the sugar free chewing gum to overcome the urge to eat.

計劃你的餐單

盡可能計劃你未來一天或一星期的餐單。訂好了食物的選擇後，便可明確跟從飲食計劃，排除其他不健康的選擇，讓你減少受到誘惑。

Plan your meal

Spend some time to build a healthy meal for the upcoming day or week. When you have a meal plan, you can easily follow the plan to eat and will be less likely to choose the healthy food.

避免過度饑餓

饑餓是引發口痕的一大元凶。要避免過度饑餓，建議你按時進食並隨身準備一些健康小食，如：TLS高纖蛋白營養飲品。

Avoid being excessive hungry

Hunger is one of the fatal factors that lead to food craving. To avoid being excessive hungry, you should eat regularly and prepare some healthy snacks, such as TLS Nutrition Shake.

應付壓力

壓力可引發口痕的感覺並影響你的飲食習慣，尤其是女性。³

據研究顯示，女士在處於壓力狀況下，明顯較沒有壓力的女士攝取更多卡路里及較常感到口痕。⁴ 此外，壓力更會增加血液中的皮質醇水平，引致體重增加，尤其是腹部脂肪。⁵

Handle stress properly

Stress can prompt to food craving and affect your eating habit, especially for ladies.³According to a study, women under pressure obviously got more calories intake and are more likely to have food craving than those without pressure. ⁴Also, stress will increase the blood levels of cortisol which leads to weight gain, especially in the belly fat. ⁵

充足睡眠

你的胃口很大程度受到荷爾蒙的波動所影響。

睡眠不足可會擾亂荷爾蒙的波動，因而引致食慾不振或暴飲暴食。⁵ 有研究顯示，睡眠不足人士較睡眠充足人士有55%更高的機會變成肥胖。⁶ 因此充足睡眠是其中一個最佳的方法抑制口痕。

Sleep well

Your appetite is much affected by the fluctuation of hormones.

Lack of sleep can disrupt such fluctuation and cause loss of appetite or overeating. ⁵

A study proves that people lacking in sleep tend to 55% more likely to be suffered from obesity than those with enough sleep.

飲食正確

饑餓及缺乏重要營養素可引發口痕。因此，正確的飲食是相當重要，讓身體攝取所需營養，在進食後不會感到過度肚餓。如你在餐與餐之間需要一些小食，請選擇健康的小食如蔬果或果仁。

Eat properly

Hunger and lack of essential nutrients can also induce food craving. Therefore, healthy diet is important to fight food craving. Fill your body with proper nutrients can prevent you from feeling hungry after every meal. If you want to have some snacks between meals, make sure you take the healthy options such as vegetables, fruits or nuts.

別在肚餓時逛超級市場

當你感到肚餓或口痕時，最不該到超級市場。你會很容易找到任何你想吃的東西。而且那些不健康的食物往往都會出現於你的視線水平位置。要避免放肆飲食，切勿在口痕或肚餓時逛超級市場，盡可能在飽肚時才去。

Don’t shop in the supermarket when you are hungry

When you are hungry or craving to eat, never go to the supermarket. You can easily find whatever you want to eat and those unhealthy foods are always placed at your eye level. In order not to lose control in eating, try to shop in the supermarket only when you are feeling full.

勿存放大量零食

環境對飲食控制也相當重要，如身邊經常存放大量不健康的零食，你便會很容易受到誘惑，一旦口痕，就隨手拿來吃，管不了嘴。正所謂眼不見為乾淨，還是將不健康的零食留在超級市場中。

Don’t stock up snacks

Environment plays an important role in weight management. If you place numerous snacks around you, you will be easily tempted. Out of sight, out of mind! It’s better to leave those unhealthy snacks in the supermarket.

資料來源：
source:

https://www.ncbi.nlm.nih.gov/pubmed/25173065/

https://www.ncbi.nlm.nih.gov/pubmed/24879886/

https://www.ncbi.nlm.nih.gov/pubmed/16353426